Small Tools for Big Feelings
A science-based calm-down guide for overwhelming days. Short journaling, drawing and breathing exercises for the moments that hit hardest, each with the research behind it.
- Exercises for specific moments, like when you can't sleep or after a hard conversation
- Each one takes 5 to 15 minutes
- Printable pages you can keep close
Join the waitlist
Be the first to know when the guide is ready. I'll email you as soon as it's out.
Start with these
Relaxing activities for adults
15 simple ways to relax your mind and body, plus a free Calm in 5 Minutes printable.
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Two free printable worksheets to notice your strengths and answer harsh thoughts with fairer ones.
Read the post →What to say when leaving a narcissist
Calm things to say when you leave, when saying nothing is safer, and how to stay out once you go.
Read the post →Tools to keep close
Self Esteem Workbook
23 pages of worksheets and a 5-week journal to help you answer harsh self-talk more kindly.
Positive Affirmation Cards
112 short, kind sentences on printable cards for your desk, mirror or journal.
Narcissistic Abuse Recovery Program
A 7-stage workbook for leaving a narcissistic relationship and rebuilding afterwards.
Hi, I'm Sonja
I get overwhelmed easily, so I've spent years reading studies on what actually calms the mind. Writing, drawing and short pauses work best for me, and I share them here with links to the research and an honest note on its limits.
- Not a therapist
- Reads the research
- 5 to 15 minute exercises
101 Self-Love Affirmations
A printable PDF of 101 short, kind sentences to read when your inner voice gets harsh. Sign up and the download opens right away. I'll also email you new calming exercises as I put them together.
Please note: the content on Upbeat Impulse is for general information and is not a substitute for professional help. If you are in crisis in the US, call or text 988 (Suicide & Crisis Lifeline). Outside the US, contact your local emergency number.