Instant

Calm
h e
k ls t
8 simple steps to
finding peace
ON AN STRESSFUL DAY.
Instant Calm Checklist
Take about one hour to get instantly calmer simply by taking
ONE moment at a time and checking off these 8 simple steps:

TURN OFF ALL SCREENS - 30 min - 1 hour

GROUND YOURSELF - 5-10 minutes

Step outside and put your feet directly on the earth, or put your hands on
a tree if it’s too cold. (Connecting with Earth grounds you).

BREATHE - 5-10 minutes

Sit quietly and do slow 8 count breathing; 4 count inhale, 4 count exhale.

LISTEN TO PEACEFUL SOUNDS - 30 minutes

Put on a peaceful playlist; Spa music, nature sounds etc.

EXPRESS YOUR EMOTIONS

Do one of the following:
• Write it out; journal your thoughts and feelings to get them out of your
head and onto paper.
• Call a friend and talk/laugh it out.
• Book a therapy appointment.

HYDRATE
Drink a big glass of lemon water.

MOVE YOUR BODY

Cry, laugh, or shake it out. (Emotional or physical movement to get out all
those stuck feelings keeping you from your calm place).

REPEAT 3X OUT LOUD:

I AM SAFE • I AM STRONG • I AM LOVED • I AM CAPABLE
Come back to this as often as you need to.
Tag me on Instagram and let me know you completed the
checklist (you know, cause… #accountability). If you’re
anything like me, you know what you should do to feel
better, but sometimes it’s hard to actually do it. And that’s
exactly what I’m here to help with. So if you’re reading this
because you read through the checklist but didn’t actually
do it.. I see you. And I encourage you to go back to the top
and start ticking those boxes… You got this.

xo, kt e

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