Return to Calm A Guided Self-Therapy Podcast for Anxiety, Overwhelm, or Daily Reset.

Return to Calm A Guided Self-Therapy Text for Anxiety, Overwhelm, or Daily Reset. ©2025 Tale Teller Club Therapy
If you’ve come to this page, take a moment to acknowledge yourself.You are here, choosing calm. That, in itself, is powerful.Find a place where you can sit or lie down comfortably. Let your hands rest where they want to. There is no right way to do this—only your way.Begin by taking a slow, deep breath in through your nose. Hold it gently for three seconds. Then exhale slowly through your mouth.Let’s do that again.Inhale... Hold... Exhale...One more time. Inhale... Hold... Exhale...As you breathe, notice what happens in your body.Your shoulders lower. Your jaw softens. Your chest rises and falls in rhythm. You are safe in this moment.Now, turn your attention to your thoughts—not to fight them, not to fix them. Just notice them.Are they fast? Heavy? Repetitive? That’s okay. You don’t need to believe everything they say.You are not your thoughts. You are the space beneath them.They are weather. You are sky.
Grounding Exercise: 5–4–3–2–1This is a simple, powerful way to return to the present moment.5 – Look around you. Name five things you can see. Say them out loud or just think them. 4 – Notice four things you can physically touch. Your clothes, a table, the ground beneath you. 3 – Listen. Name three things you can hear. Distant sounds. The hum of a light. Your own breath. 2 – Identify two things you can smell. Fresh air. Soap. Even just “the smell of now.” 1 – Name one thing you like about yourself. It can be big or tiny, silly or sacred. It all counts.Take another deep breath.You’re doing beautifully.Let go of the pressure to be productive right now. You don’t need to solve or prove anything in this moment. You are allowed to be still. You are allowed to rest.Say this to yourself, in your mind or aloud:“I am allowed to rest. I am safe in this moment. I am doing enough.”Feel those words settle inside you.Let them be a soft place to land.When you’re ready, slowly begin to bring movement back to your body. Wiggle your fingers. Stretch. Blink gently.You’ve just given yourself a gift: Stillness. Presence. Compassion.You can return here any time.You are not alone. You are enough.

Episode Transcript

Speaker 1 (00:00):
Return to Calm, a guided self therapy text for anxiety, overwhelm,
or daily Reset, Copyright twenty twenty five, tail Teller Club Therapy.
If you've come to this page, take a moment to
acknowledge yourself. You are here choosing calm that in itself

(00:21):
is powerful. Find a place where you can sit or
lie down comfortably. Let your hands rest where they want to.
There is no right way to do this, only your way.
Begin by taking a slow, deep breathen through your nose.
Hold it gently for three seconds. Then exhale slowly through

(00:41):
your mouth. Let's do that again. Inhale, hold exhale one
more time. Inhale, hold exhale As you breathe, Notice what
happens in your body. Your shoulders lower, your jaw softens,

(01:05):
your chest rises and falls in rhythm. You are safe
in this moment. Now turn your attention to your thoughts.
Not to fight them, not to fix them. Just notice them.
Are they fast, heavy, repetitive? That's okay. You don't need

(01:26):
to believe everything they say. You are not your thoughts.
You are the space beneath them. They are weather. You
are sky grounding exercise five four three two one. This
is a simple powerful way to return to the present moment.

(01:46):
Five look around you. Name five things you can see,
Say them out loud, or just think them. Four. Notice
four things you can physically touch, your clothes at the
ground beneath you. Three listen. Name three things you can
hear distant sounds, the hum of a light, your own breath. Two.

(02:14):
Identify two things you can smell fresh air, soap, even
just the smell of now. One. Name one thing you
like about yourself. It can be big or tiny, silly
or sacred. It all counts. Take another deep breath. You

(02:35):
are doing beautifully. Let go of the pressure to be
productive right now. You don't need to solve or prove
anything in this moment. You are allowed to be still.
You are allowed to rest. Say this to yourself in
your mind or allowed. I am allowed to rest. I

(02:56):
am safe in this moment. I am doing enough. Feel
those words subtle inside you. Let them be a soft
place to land when you're ready. Slowly begin to bring
movement back to your body. Wiggle your fingers, stretch, blink gently.

(03:17):
You've just given yourself a gift stillness, presence, compassion. You
can return here any time you are not alone. You
are enough