Week Two

journal
Written By Valerie Schwendeman

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?

Valerie Schwendeman
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Week One