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When tension spikes, you don’t need a lecture—you need a tiny move that changes the moment. Pocket Ease gives first‑timers a friendly, step‑by‑step rhythm for turning scattered energy into steady presence in just a few minutes. Using plain language and zero jargon, you’ll learn how to notice the first signs of swirl, settle your body quickly, and choose a next action that creates relief you can feel.
Inside you’ll practice a simple loop: Spot what’s happening (name the cue), Soothe the body (two‑breath reset + grounding object), Shift attention (one small task), and Seal the win (micro‑celebration that wires confidence). Grab‑and‑go scripts cover commutes, meetings, social spikes, bedtime rumination, and decision overload. Weekly check‑ins and tiny trackers keep progress visible without pressure, so momentum builds naturally.
These brief rituals fit into real life—between emails, before a call, in a parked car, or right before sleep. Start today and carry calm in your pocket wherever you are.
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Veröffentlichungsjahr: 2025
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Benjamin Ross
Pocket Ease A Beginner’s Toolkit of Short Settling Rituals for Everyday Life
Copyright © 2025 by Benjamin Ross
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
This novel is entirely a work of fiction. The names, characters and incidents portrayed in it are the work of the author's imagination. Any resemblance to actual persons, living or dead, events or localities is entirely coincidental.
Benjamin Ross asserts the moral right to be identified as the author of this work.
Benjamin Ross has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.
Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book and on its cover are trade names, service marks, trademarks and registered trademarks of their respective owners. The publishers and the book are not associated with any product or vendor mentioned in this book. None of the companies referenced within the book have endorsed the book.
First edition
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Contents
1. Chapter 1
2. Chapter 1: Recognizing the Signs of Stress
3. Chapter 2: The Two-Breath Reset
4. Chapter 3: Grounding Objects for Instant Calm
5. Chapter 4: Shifting Your Attention with Mini Tasks
6. Chapter 5: Celebrating Small Wins
7. Chapter 6: Quick Grounding Exercises for Daily Life
8. Chapter 7: On-the-Go Relaxation Techniques
9. Chapter 8: Five-Minute Stress Relief Strategies
10. Chapter 9: Strategies for Decision Overload
11. Chapter 10: Managing Bedtime Rumination
12. Chapter 11: The Importance of Weekly Check-Ins
13. Chapter 12: Using Tiny Trackers for Progress
14. Chapter 13: Stress Management in Social Settings
15. Chapter 14: Creating Your Personalized Calm Routine
16. Chapter 15: Maintaining Momentum When Life Gets Busy
17. Chapter 16: Long-Term Benefits of Sustained Calm Practices
18. Chapter 1: Recognizing the Signs of Stress
19. Chapter 2: The Two-Breath Reset
20. Chapter 3: Grounding Objects for Instant Calm
21. Chapter 4: Shifting Your Attention with Mini Tasks
22. Chapter 5: Celebrating Small Wins
23. Chapter 6: Quick Grounding Exercises for Daily Life
24. Chapter 7: On-the-Go Relaxation Techniques
25. Chapter 8: Five-Minute Stress Relief Strategies
26. Chapter 9: Strategies for Decision Overload
27. Chapter 10: Managing Bedtime Rumination
28. Chapter 11: The Importance of Weekly Check-Ins
29. Chapter 12: Using Tiny Trackers for Progress
30. Chapter 13: Stress Management in Social Settings
31. Chapter 14: Creating Your Personalized Calm Routine
32. Chapter 15: Maintaining Momentum When Life Gets Busy
33. Chapter 16: Long-Term Benefits of Sustained Calm Practices
1
Chapter 1
Table of Contents
2
Chapter 1: Recognizing the Signs of Stress
Understanding Stress
Recognizing Physical Cues
Identifying Mental and Emotional Signals
Social and Behavioral Indicators
Creating Awareness and Mindfulness
3
Chapter 2: The Two-Breath Reset
The Power of Breathing
Introducing the Two-Breath Reset
Grounding Yourself
Situational Applications
Celebrating Your Progress
4
Chapter 3: Grounding Objects for Instant Calm
Understanding Grounding Objects
Selecting Your Grounding Object
Using Your Grounding Object in Moments of Stress
Creating a Routine with Your Grounding Object
Personalizing Your Grounding Ritual
Tracking Your Progress with Grounding Objects
5
Chapter 4: Shifting Your Attention with Mini Tasks
Understanding Mini Tasks
The Power of Redirecting Focus
Creating a Mini Task List
Implementing Mini Tasks in Daily Life
Celebrating Small Wins
6
Chapter 5: Celebrating Small Wins
Why Small Wins Matter
Simple Ways to Celebrate
Micro-Celebrations in Daily Life
Creating a Culture of Celebration
Tracking Progress and Wins
7
Chapter 6: Quick Grounding Exercises for Daily Life
The Power of Grounding
The Two-Breath Reset
Finding a Grounding Object
Quick Standing Grounding Exercise
Quick Grounding in Social Situations
Daily Check-ins for Grounding
8
Chapter 7: On-the-Go Relaxation Techniques
The Power of Breath
Grounding Techniques for Immediate Calm
Quick Visualization Techniques
Mindful Movement Practices
The Importance of Positive Affirmations
9
Chapter 8: Five-Minute Stress Relief Strategies
Quick Breathing Techniques
Grounding Techniques for Instant Calm
Quick Visualization Exercises
Affirmations for Stress Relief
10
Chapter 9: Strategies for Decision Overload
Understanding Decision Overload
Simplifying Choices
Using Grounding Techniques
Shifting Your Attention
Celebrating Decisions
Creating a Decision-Making Routine
11
Chapter 10: Managing Bedtime Rumination
Understanding Bedtime Rumination
Creating a Calming Bedtime Environment
Incorporating Pre-Sleep Rituals
Using Grounding Techniques
Micro-Celebration for Success
12
Chapter 11: The Importance of Weekly Check-Ins
Why Weekly Check-Ins Matter
Creating Your Check-In Framework
Questions to Consider During Check-Ins
Celebrating Your Wins
Setting Goals for the Upcoming Week
Adjusting Your Routine Based on Insights
13
Chapter 12: Using Tiny Trackers for Progress
The Power of Tracking
What Are Tiny Trackers?
Setting Up Your Tracker
Examples of Tiny Trackers
14
Chapter 13: Stress Management in Social Settings
Understanding Social Anxiety
Mindful Breathing Techniques
Grounding Techniques for Social Situations
Shifting Your Attention
Celebrating Small Wins
15
Chapter 14: Creating Your Personalized Calm Routine
Understanding Your Stress Triggers
Exploring Grounding Techniques
Designing Your Calm Routine
Integrating Short Calming Rituals
Tracking Your Progress
Making Adjustments to Sustain Calm
