Flip your day from fear to freedom in three steps

You’ve woken up to an inbox that’s doubled overnight and a knot in your chest already buzzing with worry. You remember the three-step pivot from the Choose Again Method, so you breathe out and ask yourself, “How do I feel right now?” You write down “anxious” in your journal—no shame, just fact. The sound of your pen scratching on paper grounds you. Next, you look at that word and say, “I forgive myself for feeling anxious.” You don’t have to spin the anxiety into a moral failing—just a passing emotion that’s had its moment. You feel a tiny release, like unclenching your shoulders. Finally, you ask, “What’s a better-feeling thought I can tune into?” You settle on “I’m open to new solutions.” Maybe it’s not the ultimate answer, but it’s a step from panic to possibility. Already, your chest feels less tight. This simple practice draws on cognitive behavioral techniques—naming emotions, self-compassion, and reframing—to shift your neural pathways. You’ve literally changed your brain’s direction in three easy steps.

You notice your tension, and you write it down as “anxious,” then you forgive yourself for feeling it, and you invite a new thought—“I’m open to new solutions.” By doing all three steps in one breath, you create an instant reset, proving to yourself that you can turn a freak-out into flow. Give it a try next time stress hits.