My body is giving me information, not a verdict.
Use it when
- Your body is activated before your mind has caught up
- Cognitive tools aren't reaching the tension
- You feel numb, heavy, or disconnected
- You need to regulate before a conversation, meeting or decision
- A child or partner is physically braced and not responding to words
The steps
- Notice the signal.
- Name it.
- Loosen your posture.
- Breathe.
- Move or hydrate.
- Check again.
- Close the Loop.
What to expect
Your body may not feel settled. What you get is the signal named rather than only loud. Checking the second time tells you whether it has moved at all.
If this isn't the one
- You are calm and the thought is still running → The Thought Reset
- It went past activation into panic → Panic Protocol
- It arrives at the same point every day → The Full Trigger Map
Above 7/10 intensity: use TIPP — Temperature, Intense exercise, Paced breathing, Progressive relaxation.
Where it comes from
- Session 2 — the full handout
- WB 1.2 — The Body (p.6)
- Chapter 2.
- Supported
Prefer it one step at a time? The same protocol as a guided runner in the app, which also keeps a private record if you want one.
This is one of the tools a seventeen-session series teaches, ninety minutes at a time, in a room of six to twelve people. It is peer-facilitated, free to host, and every handout and worksheet it uses is free to take.
Where this one comes from
You have just run one protocol. Behind it is one idea: everything you do is paid for out of a single account, and almost nothing is charged at the moment you do it — which is why the fifth repetition is worse than five times the first, and why a bad night does not present its bill until the following afternoon. Shoulder the Bill is that argument as one continuous read, written out of a workplace injury and the four years afterwards. The manual is the one you open at a page. The Workbook is the one you write in.
three books, one system →Check what stayed 4 questions
Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.
You have noticed the signal and named it. What is the next thing you do with your body?
This tool carries a caution. Which two groups does it say must speak to a doctor or clinician first?
What the material says
a heart condition or cardiac arrhythmia, an eating disorder, a history of disordered eating, or take medication that affects heart rhythm
Where does the cold water go, and where is the effect strongest?
What the material says
cold water on the face (strongest there), or on wrists or neck
What is the anchor phrase, and what does it say your body is not giving you?
What the material says
My body is giving me information, not a verdict.