Week Two
Week 2: Regulation
Theme: Can I feel better without escaping?
Now that you’re more aware, the focus shifts to calming and supporting your nervous system.
Morning Prompt
What would help me feel 10% more grounded today?
Midday Check-In
Where am I holding tension in my body?
Evening Reflection
What helped regulate me today?
What made things worse?
Regulation Tools (rotate throughout the week)
Slow, steady breathing
Splashing cool water on your face or wrists
Grounding through your senses
Gentle stretching
Sitting quietly with your dog and slowing your breathing
Deeper Reflection
What am I trying not to feel?
If this feeling had a message, what would it say?
End of Week Reflection
What actually helps me feel calm?
What habits are making things harder?
Day One
Morning: What would make me feel more grounded today? This one is going to take a bit of thought. I restarted my neglected tarot morning ritual several months ago, and I love starting the day with it. I may need to consider what addition would make a nice morning ritual.
Midday": I have nothing
Evening:I succumbed to a bit of lethargy this afternoon. However, I did accomplish the two tasks I set for myself. I took new puppy photos and banded their tails. I edited the photos and created a web page for them. I also completed the newsletter announcing their arrival. Upon further reflection, I did accomplish quite a bit beyond reading a book.
Day Two
Morning: What would make me feel more grounded today? I mentioned creating a more structured morning routine, and I think I would be off to a better start if I truly committed to it. It’s especially needed as I head into a busy puppy season.
Midday: I reluctantly bathed and brought Pickles in the house; she’s an angel puppy.
Evening: Nothing regulated me, as perfect as Pickles is, I was tense about the responsibility of bringing another dog inside. I don’t fault her; she was throwing up, which resulted in her return to the kennel for a few days of food transition. It made me feel like a failure. Comments didn’t help.
Day Three
Morning: I continue to feel disappointed in myself for abandoning Pickles so quickly.
Midday: I’ve made a tentative plan and am ready to implement step one. Why does it feel as though there are three steps to even get to step one?
Evening: Pass
Day Four:
Morning: I skipped yesterday, so today is the fourth day of recording. This week is a challenge; perhaps I don’t embrace the concept of “feeling grounded”. I began the day with bed-making, something I’ve secretly skipped a lot in the last year, then making coffee, and then doing tarot. It’s house cleaning day, so I picked up before the cleaners arrive.
Midday: Where am I holding tension? In my chest, waiting for this week’s prompts to be complete.
Evening: Sticking to my routine of dinner while reading, then putting down the Kindle and phone and watching a show, helps calm me before bedtime.
Day Five
Morning: This morning was far from relaxing when Brady shared that someone had been scouting out my cars and house in the middle of the night. It certainly set the tone for the day.
Midday: vet fun with shots and exam, and a tense drive to get gas with the fuel light getting very low.
Evening: Security cameras are ordered, and house lights will be on tonight. Out of twenty-three dogs, how many barked? Not a single one.
Day Six
Morning: After a mostly sleepless night in the recliner, surrounded by the non-guarding dogs, I was dragging this morning.
Midday: Not much improvement, just feeling nervous and vulnerable.
Evening: I slept upstairs, but it wasn’t restful. I need to put together a preventive plan so I can feel at ease in my house again. The thought of someone looking in my car windows doesn’t trouble me, but it's more annoying. The fact that he was walking around the house has definitely shaken me.
Day Seven
Morning: I’m a little more rested, but not great.
Midday: I remembered covering the big windows with wrapping paper when Jim was having issues. I have a plan for tonight.
Evening. The front door, kitchen door, and kitchen windows now have wrapping paper on the glass. I feel much better at home now. That doesn’t translate into relaxed, but an improvement.
Week Reflection
Given that an intruder was spotted in the yard, this probably isn’t the best week to reflect on calming techniques. Even with the stress, taking a moment to make an actionable plan help immensley.