After You Put Something Down

A guided practice for when the guilt hits after

After You Put Something Down
Heal With Autumn

WHEN TO USE THIS

You just said no. You didn't pick up the phone. You told the truth about how you're doing. You handed something back that you have been carrying for a long time.

And now you feel awful.

That feeling is not proof you did something wrong. It's what it feels like to do something different than what you have always done.

Press play. I'll walk you through it.

If you can't listen right now

Use these five steps on your own.

  1. Don't undo it. No follow-up text. No apology. No taking it back. Not in the next hour.

  2. Notice where you feel it. Put your hand there. You are allowed to feel uncomfortable and not do anything about it.

  3. Remind yourself. Their reaction is not my responsibility.

  4. Look around the room. Name three things you can see. The discomfort is inside you. It is not danger outside you.

  5. Wait. The urge is loudest in the first hour. Then it gets quieter. Then it passes.

This audio is a companion to The Put It Down Plan workbook. If you haven't taken the What Are You Really Carrying? Inventory yet, [take it here].