How To Do It:

Take a situation that is making you feel out of control and reframe it creatively. For example, write a short story or draw a picture where you are the protagonist overcoming the challenge. Imagine how the situation could be seen from a different, more empowering perspective, and create something that represents this new viewpoint.

Why It Works:

Creative reframing allows you to process and reimagine a situation in a way that puts you in control. It helps shift your mindset from feeling powerless to feeling empowered and capable of navigating challenges.

Guided Practice:

Sit comfortably with a blank piece of paper and a pen. Close your eyes and take a few deep breaths, bringing your awareness to your mind.

Visualizing a current challenge or stressor in your life. Imagine it as an image or symbol on the paper—perhaps a heavy block, a tangled knot, or something else entirely. Notice what comes to mind and how this image feels in your body. Notice any sensations of openness or resistance.

As you continue to breathe, allow yourself to notice how this image changes from a different perspective. Perhaps imagine it from above, below, or from a distance. Notice any new shapes, colors, or textures that appear as you shift your perspective. Allow yourself to play with this image, transforming it into something lighter or more manageable—maybe the block becomes a stepping stone, or the knot slowly unravels into a flowing river. Notice any changes in your feelings or thoughts as you engage in this creative reframing.

Stay with this visualization, exploring how this new image might change your beliefs about the challenge. Perhaps there is a sense of empowerment, a realization that the challenge is not as insurmountable as it seemed, or maybe a new insight emerges about how to approach it differently. Allow yourself to explore these feelings and insights fully, noticing any patterns or familiar feelings that come up.

When you feel ready, gently bring your focus back to your breath, allowing the transformed image to settle in your mind. Notice how your body feels now—whether there is a sense of lightness, clarity, or perhaps a renewed sense of purpose. Allow yourself to stay with this feeling for a few more moments. When you are ready, gently open your eyes, carrying this sense of creative empowerment with you into your day.

How To Do It:

When feeling out of control, take a moment to focus on making a series of very small, immediate decisions. These could include choosing what to wear, what snack to have, or which playlist to listen to. The key is to consciously make decisions, no matter how minor, to reinforce your ability to control aspects of your environment and day.

Why It Works:

Micro-decision making helps you reclaim a sense of agency by focusing on things you can control in the moment, reinforcing your capability to influence your situation.

Guided Practice:

Sit comfortably with paper and a pen. Close your eyes and take a few deep breaths, bringing your awareness to your mind.

Bringing to mind a series of small decisions you make daily—decisions that might seem insignificant but collectively shape your day. Write these down on your notepad, creating a list of micro-decisions.

As you review your list, notice how each decision, no matter how small, has an impact on your day and your sense of self. Allow yourself to notice the patterns that emerge—whether familiar feelings, choices, or beliefs that surface about who you are or your priorities. Allow yourself to explore these patterns and beliefs, noticing any insights that arise.

Now, choose one micro-decision and reflect on how you might approach it differently. Visualize this new approach—what does it look like, feel like, and what impact might it have on your day? Perhaps you see an image of yourself moving more confidently, or maybe there is a feeling of lightness or freedom associated with this new choice. Allow yourself to explore this visualization, sensing any shifts in your body or mind.

When you feel ready, take a few more deep breaths, bringing your awareness back to your present self. Notice how your body feels now—whether there is a sense of clarity, calm, or perhaps a new understanding of the power of your daily choices. Allow yourself to stay with this feeling for a few more moments. When you are ready, gently open your eyes, carrying this sense of mindful decision-making with you into your day.

How To Do It:

Engage in a controlled physical movement, such as tai chi, yoga, or even slow, deliberate stretches. Focus on the precision and control of each movement. For example, if you’re doing yoga, concentrate on your alignment and breath, making sure each movement is purposeful and deliberate.

Why It Works:

Controlled physical movements help you embody control, making it a physical as well as mental practice, which can enhance your overall sense of agency and calm.

Guided Practice:

Stand comfortably in a space where you can move freely. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine moving slowly and deliberately, as if every step or gesture is intentional. Notice any sensations of control or freedom.

Choose a simple, controlled movement to start with—perhaps a slow arm lift, a gentle squat, or a deliberate step to the side. Focus on the sensation of the movement, noticing the muscles engaging, the joints moving, and the balance required to complete each motion.

As you continue with this controlled movement, imagine it as a way to bring mindfulness to your body. Visualize each movement as a brushstroke, painting calm and clarity into your experience. You might notice familiar feelings of strength or vulnerability, or discover new insights about your own physicality and presence. Allow yourself to explore these fully, staying present with the movement.

Use controlled movement to become more aware of your body’s needs. Perhaps you feel a sense of control, balance, or a deeper connection to your own strength. Notice any insights or realizations that come up as you continue with the movement.

When you feel ready, bring your movements to a gentle stop and take a few more deep breaths, allowing your body to relax. Notice how your

How To Do It:

Choose a small, cluttered space in your home (a drawer, a desk, a bookshelf) and spend a few minutes organizing it. As you sort and arrange items, focus on the act of creating order from disorder. Imagine that as you bring physical space into order, you are also bringing order to your thoughts and emotions.

Why It Works:

Physically organizing a space can serve as a metaphor for organizing your mind. The act of creating order in your environment can help you feel more in control of your internal state.

Guided Practice:

Find a space with a few scattered objects around you. Sit or stand comfortably and take a deep breath, feeling the air move in and out of your lungs notice the different objects scattered around, their shapes, textures, and the way they occupy space.


Begin to move objects slowly, one by one, to create a sense of order. Feel the weight of each object as you lift it, the texture under your fingers, and the sensation of placing it in its new spot. As you organize, stay present with each movement, allowing this process to be a meditation on creating harmony from chaos.

As you continue, notice any changes in your body or mood. Perhaps you feel a sense of calm beginning to settle in, or a lightness as the space becomes more organized. Allow each object you move to symbolize a shift in your internal landscape, creating order within as you create order around you.

When you are ready to finish, take a step back and observe the space you have organized. Notice any sensations of clarity or openness in your body. Take a deep breath, feeling the calmness of the newly organized space around you. When you’re ready, gently bring your awareness back to the present, feeling grounded and at peace.

How To Do It:

Write down a positive affirmation that resonates with your need for control, such as 'I have the power to steer my own course' or 'I am in control of my reactions.' Write this affirmation repeatedly for one minute, focusing on the act of writing and the meaning behind the words. As you write, imagine each repetition solidifying your sense of control.

Why It Works:

Handwriting the affirmation multiple times helps to reinforce the message in your mind, creating a stronger mental connection to the concept of control and agency.

Guided Practice:

Hold a piece of paper and a pen in your hand. Sit comfortably and close your eyes, taking a few deep breaths. Feel the weight of the pen and the texture of the paper. Imagine writing words of affirmation, expressing control and calm. Notice any sensations in your hand or heart.

Feel the texture of the paper under your fingertips, its smoothness and the slight resistance it offers as you begin to write. Start to write an affirmation about control—one that feels resonant and grounding.

As you write, feel the ink flow from the pen, the movement of your hand across the page. Notice any sensations in your body—perhaps a calming of the breath, a lightness in your chest, or a tightening in your jaw. Stay with the practice of writing, allowing each word to deepen your sense of presence and control.

Allow yourself to notice where in your life this desire for control shows up. Allow yourself to notice images and beliefs associated with the need for control. Notice any insights or meanings that arise, perhaps related to your relationships, your work, or your inner self. Feel the contrast between control and surrender—one might feel steady and strong, the other fluid and freeing.

When you feel ready, put down the pen and read over what you have written. Notice how these words resonate within your body—perhaps with a sense of empowerment, or a lingering doubt. Take a deep breath and allow these feelings to settle. When you're ready, gently bring your awareness back to the room, carrying the clarity of your affirmation with you.

How To Do It:

Choose a task that you need to complete and set a timer for a short, specific period (like 5 or 10 minutes). Focus entirely on that task for the duration of the timer, knowing that you only need to commit for that set time. Once the timer goes off, decide whether to continue or switch to something else.

Why It Works:

This method breaks tasks into manageable chunks and allows you to control your time and focus, reducing the feeling of being overwhelmed by the bigger picture.

Guided Practice:

Sit comfortably with a timer in front of you. Close your eyes and take a few deep breaths, bringing your awareness to your breath. Imagine setting a timer for a specific task, feeling the anticipation of starting and stopping. Notice any sensations of pressure or ease.

Choose a small, structured task you want to complete—something manageable within a short period, like organizing a drawer, writing a few lines, or tidying a small space. Set your timer for a specific amount of time—five, ten, or fifteen minutes.

As the timer starts, immerse yourself fully in the task. Notice the sensations associated with the task—perhaps the texture of the objects you're organizing, the sound of a pen on paper, or the feeling of movement as you tidy. Stay present with each action, allowing yourself to focus entirely on the task at hand. You might notice familiar patterns in how you approach the task or thoughts that arise as you work.

Imagine this structured task as a way to bring clarity and order to your mind. Let this focused activity help release scattered energy or racing thoughts. Perhaps you notice a belief about productivity surfacing, or an insight about how you handle tasks under time constraints. Allow yourself to explore these fully, staying present with the process.

When the timer goes off, take a few deep breaths and step back from the task. Notice how your body feels now—whether there is a sense of accomplishment, calm, or perhaps a new understanding of your approach to tasks. Allow yourself to stay with this feeling for a few more moments, enjoying the sense of focus and clarity. When you are ready, gently open your eyes, carrying this sense of order and mindfulness with you into your day.

How To Do It:

Sit down and place two fingers on your wrist or neck to feel your pulse. Close your eyes and focus solely on the rhythm of your heartbeat. Sync your breath with your pulse—inhale for four beats, hold for four, exhale for four. As you do this, imagine your heartbeat as a steady, grounding force, anchoring you in the present moment and helping you regain control over your emotions and thoughts.

Why It Works:

Focusing on your pulse and breathing helps to center your mind and body, providing a sense of grounding and stability, which is crucial when you feel out of control.

Guided Practice:

Sit or stand comfortably and place your fingers on your wrist or neck to feel your pulse. Close your eyes and take a few deep breaths, tuning into the rhythm of your heartbeat. Notice any sensations of calm or agitation in your body.

Feel the steady rhythm beneath your fingers, the quiet beat of your heart. Notice how each pulse feels—perhaps a soft thud, a subtle vibration, or something else entirely.

As you tune into your pulse, imagine this rhythm as a grounding force, connecting you to the present moment. Feel each beat echoing through your body, like a drum grounding you to the earth. You might notice familiar patterns of stress or calmness that surface, or feel a new insight about how your body responds to different states of being. Allow yourself to explore these sensations fully, staying present with the pulse.

Visualize each heartbeat sending roots down from your body into the earth, grounding you deeper with every beat. Imagine these roots spreading wide and deep, anchoring you firmly in place. You might see images of a tree, feel a sense of stability in your core, or notice a new belief emerging about your own strength and resilience. Stay with these feelings, using the pulse to guide your connection to the earth.

When you feel ready, gently release your pulse and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, grounding, or perhaps a deeper connection to your own heartbeat. Allow yourself to stay with this feeling for a few more moments, enjoying the steady rhythm within you. When you are ready, gently open your eyes, carrying this sense of grounding and inner rhythm with you into your day.