3 Resets That Help Me Through The Hard Days

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We all have those mornings where we wake up and can feel it immediately: the emotional fog has rolled in overnight. Whether it’s a lingering sense of anxiety, a heavy heart, or just a general feeling of being out of alignment with our higher selves, these days can feel like an uphill battle from the moment our feet hit the floor. On these mornings, even the simplest tasks, like making the bed or answering an email, feel like they require a monumental amount of spiritual energy.

Over the years, I’ve stopped trying to fix these moods with extra caffeine or forcing myself to push through with sheer willpower. I’ve realized that my emotions aren’t inconveniences to be ignored, but rather signals that need to be heard. Instead of fighting the current, I’ve developed a toolkit of gentle rituals that help me manage my energy and move through the day without feeling completely depleted. If you’re navigating a particularly raw or heavy day, here are three techniques I use to stay grounded, protected, and kind to myself.

1. The Color Breathing Reset

When my emotions feel tangled and loud, I often lose my connection to my physical body. I feel like I’m living entirely in my head, spinning in circles. To bridge that gap, I use a visualization technique called color breathing.

I take a moment to sit quietly and close my eyes, taking a few deep breaths into my belly. I scan my body and ask: If this emotion had a color, what would it be? Maybe it’s a murky gray, a sharp electric blue, or a muddy red. I then imagine a contrasting, healing color, perhaps a soft, luminous gold or a cooling forest green.

As I inhale, I visualize that healing color filling every cell of my body, from my toes to the crown of my head. As I exhale, I imagine the tangled color leaving my system like a mist, dissolving into the air. I especially love this exercise because it requires absolutely no assistance, special equipment, or tools. I can do it anywhere, at my desk, on the bus, or even in a crowded room to create an instant internal shift and reclaim my energetic space.

2. Seeking Clarity With A One-Card Tarot Reading

On days when I’m spiraling into “why do I feel this way?” I find that my logical mind isn’t always the best tool for the job. Our brains like to tell stories, but our intuition speaks in symbols. That is why I turn to tarot for a one card reading.

I don’t look to the cards to predict the future or tell me what is going to happen next; I use them as a mirror for how I’m feeling in the moment. By pulling just one card, I get a single focal point to carry through the afternoon. The trick is to keep the questions simple and grounded so I can actually use the advice in my real, daily life.

Some of my favorite simple questions to ask on emotional days are:

• “What do I need to focus on right now to feel safe?”
• “How can I be nicer to myself today?”
• “What is one small, practical thing that will help me feel better?”

Having that one visual symbol gives me a practical anchor to hold onto. It reminds me that there is a message in the mess, and it gives me a sense of agency when I feel like I’m drifting.

3. The Morning Brain Dump

When my mind is cluttered with anxieties, to-do lists, and heavy emotions, I often feel paralyzed by the sheer volume of noise in my head. On these days, I rely on a practice called the Morning Brain Dump. This isn’t formal journaling or a beautiful diary entry; it is a raw, unfiltered release of everything taking up space in my consciousness.

I take a physical notebook and a pen — I find the tactile connection of pen to paper more effective than typing  — and I set a timer for five or ten minutes. I then write down every single thought that comes to mind, no matter how petty, messy, or dark it might seem. I write about the work project I’m dreading, the way a specific comment hurt my feelings, or even just the fact that I’m tired of feeling tired.

The goal here is not to solve the problems, but to move them from my internal world onto an external surface. By “dumping” these thoughts onto paper, I effectively clear the mental RAM of my brain. I often find that once a fear is written down, it loses its monstrous proportions and becomes just another sentence. It provides a protective buffer between me and my intrusive thoughts, allowing me to start the day with a sense of empty, quiet space rather than a crowded, noisy mind.

Finding Peace In The Present Moment

By letting these releases wash over me on the hard days, I can slowly shift my frequency from a place of fear or sadness to a place of love and acceptance. It’s a simple act of self-care that reminds me I’m never truly navigating these heavy days alone. We live in a world that constantly asks us to be on and productive, but your worth is not tied to your mood or your output.

When you find yourself in the middle of an emotional storm, remember that you don’t have to fix everything at once. Sometimes, the most spiritual thing you can do is just breathe, pull a card, or listen to the silence. Please remember to take extra good care of yourself today, treat yourself with the same radical kindness and patience you so freely give to others. A heavy feeling is just a season, and you have all the tools you need to weather it.

Frederik Hansen is an author and tarot advocate dedicated to using the cards as a healthy tool for mindful self-reflection and personal growth. His work focuses on a grounded approach to symbolism to help readers navigate life with clarity. He is also a keen explorer of the evolving role of AI in our modern world.  

Find holistic Counseling and Therapy in the Spirit of Change online Alternative Health Directory.

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