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When tension hijacks your day, you don’t need lectures—you need actions that work. Steady Now is a clear, supportive guide to quieting worry through small, repeatable rituals you can use anywhere. In under ten minutes, learn how to settle your breath, release runaway thoughts, and bring your attention back to what matters. The program blends grounding, cognitive defusion, and nervous‑system resets into bite‑size steps that stack real momentum.
Inside you’ll find: cue‑based micro‑routines for mornings, commutes, and bedtime; a two‑minute cycle to interrupt mental spirals; a pocket script for sudden spikes; a five‑step evening wind‑down; and weekly check‑ins that track progress without pressure. Real‑life examples show how to use these tools at work, with family, and during big decisions—no jargon, no shaming, just practical help.
If your goal is fewer spirals and more steadiness, this play‑as‑you‑go manual gives you the skills—and the confidence—to feel anchored again. Open to page one and start your reset today.
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Veröffentlichungsjahr: 2025
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Zoe Anderson
Steady Now Simple Daily Rituals to Soothe Nerves and Build Lasting Calm
Copyright © 2025 by Zoe Anderson
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.
Zoe Anderson asserts the moral right to be identified as the author of this work.
Zoe Anderson 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.
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Contents
1. Chapter 1
2. Chapter 1: Understanding Stress and Its Impact
3. Chapter 2: The Science of Anxiety
4. Chapter 3: Cue-Based Micro-Routines
5. Chapter 4: Grounding Techniques for Everyday Life
6. Chapter 5: Breathing Drills for Instant Calm
7. Chapter 6: The Two-Minute Cycle for Interrupting Mental Spirals
8. Chapter 7: Cognitive Defusion Techniques
9. Chapter 8: Pocket Scripts for Sudden Stress
10. Chapter 9: A Five-Step Evening Wind-Down
11. Chapter 10: Weekly Check-Ins: Tracking Your Progress
12. Chapter 11: Applying Techniques at Work
13. Chapter 12: Integrating Techniques with Family and Friends
14. Chapter 13: Using Rituals During Big Decisions
15. Chapter 14: Creating Your Personalized Toolkit
16. Chapter 15: Monitoring Your Journey to Calm
17. Chapter 16: Moving Forward with Confidence
18. Chapter 1: Understanding Stress and Its Impact
19. Chapter 2: The Science of Anxiety
20. Chapter 3: Cue-Based Micro-Routines
21. Chapter 4: Grounding Techniques for Everyday Life
22. Chapter 5: Breathing Drills for Instant Calm
23. Chapter 6: The Two-Minute Cycle for Interrupting Mental Spirals
24. Chapter 7: Cognitive Defusion Techniques
25. Chapter 8: Pocket Scripts for Sudden Stress
26. Chapter 9: A Five-Step Evening Wind-Down
27. Chapter 10: Weekly Check-Ins: Tracking Your Progress
28. Chapter 11: Applying Techniques at Work
29. Chapter 12: Integrating Techniques with Family and Friends
30. Chapter 13: Using Rituals During Big Decisions
31. Chapter 14: Creating Your Personalized Toolkit
32. Chapter 15: Monitoring Your Journey to Calm
33. Chapter 16: Moving Forward with Confidence
1
Chapter 1
Table of Contents
2
Chapter 1: Understanding Stress and Its Impact
What is Stress?
The Physiology of Stress
Recognizing Your Stress Triggers
Impact of Stress on Daily Life
3
Chapter 2: The Science of Anxiety
Understanding the Nervous System
The Stress Response
The Role of Thoughts in Anxiety
The Physical Effects of Anxiety
How Anxiety Becomes a Cycle
The Importance of Self-Awareness
4
Chapter 3: Cue-Based Micro-Routines
The Power of Micro-Routines
Morning Micro-Routines
Commuting with Calm
Evening Wind-Down Micro-Routines
Stacking Micro-Routines for Momentum
5
Chapter 4: Grounding Techniques for Everyday Life
Understanding Grounding Techniques
The 5-4-3-2-1 Technique
Mindful Breathing Exercises
Nature Connections
Movement as Grounding
Integrating Grounding Techniques into Daily Life
6
Chapter 5: Breathing Drills for Instant Calm
The Science of Breathing
The 4-7-8 Breathing Technique
Box Breathing for Focus
Diaphragmatic Breathing
Using Breathing Apps and Tools
When and Where to Use Breathing Drills
7
Chapter 6: The Two-Minute Cycle for Interrupting Mental Spirals
Understanding Mental Spirals
The Purpose of the Two-Minute Cycle
Step-by-Step Guide to the Two-Minute Cycle
Incorporating Movement
Practicing the Cycle Daily
Real-Life Applications of the Two-Minute Cycle
8
Chapter 7: Cognitive Defusion Techniques
Understanding Cognitive Defusion
Techniques for Defusing Your Thoughts
Everyday Scenarios for Cognitive Defusion
Benefits of Practicing Cognitive Defusion
9
Chapter 8: Pocket Scripts for Sudden Stress
Understanding Pocket Scripts
Examples of Effective Pocket Scripts
How to Create Your Own Pocket Scripts
Integrating Pocket Scripts into Your Daily Routine
10
Chapter 9: A Five-Step Evening Wind-Down
The Importance of Wind-Down Routines
Step One: Create a Relaxing Environment
Step Two: Engage in Gentle Movement
Step Three: Reflect on the Day
Step Four: Engage in a Relaxing Activity
11
Chapter 10: Weekly Check-Ins: Tracking Your Progress
The Importance of Weekly Check-Ins
How to Set Up Your Weekly Check-In
Questions to Guide Your Reflection
Celebrating Small Victories
Adjusting Your Routines
Tools for Effective Check-Ins
12
Chapter 11: Applying Techniques at Work
Recognizing Workplace Triggers
Micro-Routines for Daily Calm
Handling Difficult Conversations
Managing Deadlines With Ease
13
Chapter 12: Integrating Techniques with Family and Friends
Understanding Stress in Relationships
Introducing Calming Techniques to Family
Creating a Supportive Atmosphere
Engaging Friends in Calming Practices
Practicing Patience and Flexibility
14
Chapter 13: Using Rituals During Big Decisions
The Importance of Rituals in Decision-Making
Grounding Techniques for Clarity
Breathing Drills for Decision-Making
Cognitive Defusion for Objective Thinking
Rituals to Remind You of Your Values
Implementing a Decision-Making Playbook
15
Chapter 14: Creating Your Personalized Toolkit
Understanding Your Needs
Exploring Techniques
Trial and Error
Creating Your Daily Rituals
Staying Flexible and Adaptable
Celebrating Progress
16
Chapter 15: Monitoring Your Journey to Calm
The Importance of Reflection
Daily Journaling Practices
Utilizing Stress Check-Ins
Creating a Support System
