If you ever feel swept away by busy days or tangled up in worry and Overwhelm, you’re not alone. Sometimes it feels as if there’s only two speeds: “full throttle” and “totally done.” In those moments, it’s easy to lose touch with what you’re feeling, what your body needs, or even what you want.
There’s good news: you can begin to anchor yourself—gently—through a simple practice called “Noticing What’s True Right Now.” This isn’t about fixing, hustling, or adding something else to your to-do list. It’s about making a little space to listen to yourself, even on a busy or stressful day.
Women often carry so much for their families, work, friends, and communities. That caring energy is beautiful, yet it can sometimes mean your own needs get buried beneath responsibility and expectation.
When you pause, even briefly, to notice what’s happening inside, a few powerful things happen:
- Mental clutter settles, so decisions are easier.
- Emotions feel less overwhelming, because you’re not ignoring or judging them.
- Self-compassion grows, making it easier to support yourself—and others— without burnout.
Bringing attention inward, with kindness, is deeply validated by science; studies show it lowers cortisol, soothes the amygdala (the brain’s alarm system), and helps restore calm—even mid-chaos.
You don’t need special skills or lots of free time. Here’s a step-by-step way to reconnect with yourself:
1. Take a Quiet Pause
Find a moment where you can be still for 30–60 seconds. This might be while waiting in line, sitting in your car, or before starting a meeting.
Let your shoulders drop and let your breath soften, even if just a little.
2. Gently Ask, “What Am I Noticing Right Now?”
Quietly ask yourself:
- What sensations do I feel in my body (warmth, coolness, tightness)?
- What mood or emotion is present (content, anxious, irritated)?
- Is my energy heavy, buzzy, flat, open, or something else?
There’s no right or wrong answer. Trust the first thing that comes.
3. Write Down a Word or Phrase
You might jot a word or two in a notebook, your phone, or even on a sticky note. It could be anything: “tight chest,” “hopeful,” “numb,” “restless,” “okay,” or “curious.”
If nothing big stands out, that’s okay too. “Not sure” or “blank” is perfectly valid. The gift is your attention.
This small pause separates you from autopilot. It helps you:
- Move from reactivity (getting swept away) to response (choosing your next step).
- Name what’s happening, which science shows reduces emotional intensity and helps the nervous system re-center.
- Spot simple needs (a glass of water, a break from screens, a stretch) before stress snowballs.
You’re not trying to talk yourself out of any feeling. You’re listening, which builds trust with yourself over time.
- After a tense phone call, you check in and notice your jaw feels tight and you’re clenching your fists. Recognizing this lets you relax your hands and take a few calming breaths.
- During a busy workday, you pause and realize you’re hungry—even though your mind was racing. You decide to eat a nourishing snack, and your patience returns.
- In the midst of family drama, you pause, notice your heart is beating fast, and simply put a hand over your chest in kindness. That pause helps you respond instead of react.
These moments might seem tiny, yet they create a ripple of ease that grows with practice.
- Set a calendar reminder or phone alarm to check in once a day.
- Pair the pause with a routine habit (before coffee, after emails, during transition times).
- If emotions feel big, just breathe and remind yourself: “It’s okay to feel this.” That acceptance is a powerful stress soother.
- Celebrate the act of noticing, not the outcome! There’s no “bonus” for finding deep insight; your gentle presence is enough.
Some women feel nervous to ask “what’s true right now,” worrying hard feelings will surface. If this happens for you:
- Keep it simple—just notice your breath or what your feet feel like on the floor.
- Remind yourself you get to choose how deep you go. One word is enough.
- If strong feelings arise, take one slow breath and gently transition to something supportive (like a walk or music).
Making space to notice what’s true, even just once a day, quietly shifts your relationship with yourself. You’ll experience:
- Greater trust in your own wisdom
- Quicker recovery from stress
- More gentleness for yourself in hard moments
This is the first step of inside-out change—listening compassionately, right where you are. Each time you pause, you teach your nervous system that you’re safe to feel, safe to care for yourself, and safe to choose what’s next.
Explore the full “Inside-Out Coaching” series or try the next practice: Grounding Through the Senses: Calming Your Body and Mind in Stressful Moments.
You truly deserve support, clarity, and kindness—even on the busiest of days.
