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One quick way to calm down -- when your brain just won't shut up.

Hey friend,

You ever have one of those days where your to-do list feels suffocating and you definitely don’t feel like you can afford to slow down?

Same. 🙋‍♀️

A few weeks ago, I went camping with the family. The lead-up was wildly activating — I was single-handedly managing all the meal prep, packing, cleaning, and logistics.

So many things to do. So little time.

I felt like I couldn’t afford to pause… so I plowed through in a state of angsty, irritated speed. I felt... terrible.

Then it hit me — like a brick to the face:
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This is supposed to be fun.​
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This could be more fun. Even with a long list. Even in the middle of my hot mess.

So I used a simple tool I return to often, and it genuinely shifted everything. I still had a lot to do... but I felt so much better doing it.

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I want to share it with you, in case you ever find yourself in that same spiral.

It comes from author Martha Beck (and I use it with clients all the time). It’s called:

Notice, Name, Neutral

Here’s how it works:

1. Notice what’s happening in your body (tight jaw, shallow breath, racing thoughts).
2. Name it without judgment. Just say, “I’m noticing anxiety,” or “I feel like I’m rushing.”
3. Neutral means: take one slow breath and try not to fix it — just let yourself be.

It usually shifts something in under two minutes. It’s weirdly powerful.

This is one of many tools I offer clients who are navigating change and want to feel more grounded, more clear, and more proud of how they’re living.

I’ll be sharing more free tools like this all month. (You can also find me over on LinkedIn and Instagram.)

And in September, my fall coaching program opens — but newsletter folks will hear about it first.

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Talk soon,

💙 Jen

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👉 Know someone who needs this? Forward it to a friend.

📘 Want a book recommendation? To dive deeper into Martha's work, I recommend her latest book Beyond Anxiety.

📸 Some photos from the other side of my anxiety spiral below :)