3 Ways To Reset Your Emotional Wellbeing: Free Online Course

Welcome to the Soulfully You Emotional Wellbeing Mini-Course – your free 3-day journey to reconnect with your inner calm, clarity, and confidence. This is for the woman who feels stuck in a loop, emotionally drained, and out of touch with her own needs and desires. Maybe you’re exhausted from trying to hold it all together or feel like you’ve lost sight of who you really are. These three days are here to bring you home to yourself.

Let’s begin...

1: Anchor Into Calm

When we feel stuck, it’s often because our nervous system is stuck in survival mode. That means constantly feeling stressed, reactive, overwhelmed, or emotionally numb. Day 1 is about hitting the reset button. We slow down, breathe deeply, and come back into our body. When you feel safe within, everything else begins to shift.

When you're stuck in stress, overwhelm, or burnout, your nervous system is in survival mode - constantly reacting, feeling anxious, or shutting down. Day 1 is about interrupting that cycle and anchoring yourself back into calm. You cannot make empowered decisions or feel emotionally steady when your body thinks it's under threat. By regulating your nervous system and grounding your energy, you create the internal safety needed to begin emotional healing.

This day sets the tone for everything that follows. It invites you to slow down, drop into your body, and reconnect with the present moment. Your body is wise; it just needs the space to speak. This day is a sacred reset; a message to your mind and body that says: "I am safe now. It’s okay to slow down. I don’t have to carry it all."

Try These Action Steps:

1. Do a 5-minute deep belly breathing session (inhale for 4, hold for 4, exhale for 6).

2. Listen to a guided grounding meditation (try a body scan or root chakra meditation).

3. Go tech-free for 1 hour today and spend that time in quiet reflection or nature.

Affirmations & Gratitude - Say Them Aloud:

• I am safe to slow down.

• I release the pressure to be everything for everyone.

• I deserve moments of stillness.

• I’m grateful for this space to reconnect with myself.

• I’m thankful for the awareness that I can reset at any time.

• I’m grateful for my inner strength.

Take Out Your Journal & Answer These Questions:

• What does emotional calm feel like for me?

• When was the last time I felt truly safe and at ease?

• Where in my life do I need more stillness or softness?

Try A Mindfulness Self-Care Ritual:

Take a barefoot walk outside or sit with your feet flat on the floor. Close your eyes and visualize roots growing from your feet deep into the Earth. Feel yourself grounded, supported, and anchored. Say aloud, “I am safe. I am grounded. I am home.”

Today's Questions:

❓1. What if I struggle to stay focused during the breathing or body scan meditation?

That’s completely normal, especially if your mind is racing or you’re used to being in a constant state of stress or distraction. The goal isn’t to "clear your mind" perfectly—it’s to gently bring your awareness back each time it drifts. Think of it like training a muscle. The more you practice grounding through breath and body awareness, the easier it becomes to reset your nervous system and find emotional calm, even in chaos. Be gentle with yourself—because every breath counts.

❓2. Why is calming the nervous system so important for emotional wellbeing?

When your nervous system is stuck in fight-or-flight mode, it's nearly impossible to think clearly, feel safe, or respond calmly to life’s challenges. Day 1 is all about laying the foundation for healing by helping your body to feel safe. Anchoring into calm through breathwork and body awareness shifts you into rest-and-restore mode, where true emotional healing can begin. From this place, you’re better able to make clear decisions, process emotions, and step into your power.

2: Regain Emotional Power

Many women lose touch with their emotional power because they’ve been taught to suppress, ignore, or dismiss how they feel. But your emotions are your compass. Day 2 is about reconnecting with them; not letting them control you, but learning how to listen to their wisdom and respond from a place of power.

When you feel stuck, low in confidence, or emotionally depleted, it’s often because your power has been scattered across past hurts, unspoken resentment, unresolved emotions, and reactive patterns. Many women; especially those juggling roles, relationships, or unfulfilling routines - spend years in emotional survival mode, reacting instead of consciously responding. This day is about gently but powerfully reclaiming that energy.

By identifying your emotional triggers, you begin to understand what’s really underneath your reactions. These triggers aren’t signs that something is wrong with you; they are invitations to heal and reclaim your power. When you learn to pause, breathe, and observe rather than spiral or suppress, you create space for emotional mastery.

This day is about seeing your emotions not as weaknesses, but as messages and learning to respond with intention rather than old habits. This is your reminder that your feelings are valid, but they don’t define you. You get to choose how to respond, how to care for yourself, and how to rewrite the story.

Try These Action Steps:

1. Identify your top 3 emotional triggers and journal about them.

2. Do a breathing technique like alternate nostril breathing to create emotional balance.

3. Say “no” to something today that doesn’t serve you and honour your energy instead.

Affirmations & Gratitude - Say Them Aloud:

• My emotions guide me, not define me.

• I release emotional patterns that no longer serve me.

• I respond with calm and confidence.

• I appreciate the strength it takes to face my triggers.

• I’m grateful for my awareness and self-compassion.

• I’m thankful for my ability to respond, not react.

Take Out Your Journal & Answer These Questions:

• What emotions am I afraid to feel or express?

• What patterns do I notice in my emotional reactions?

• Where in my life can I reclaim more emotional control?

Try A Mindfulness Self-Care Ritual:

A 10-minute mirror affirmation practice. Look into your own eyes and speak your affirmations aloud. If it feels uncomfortable—lean in. That’s your healing edge. Then, write down one boundary you will lovingly uphold this week.

Today's Questions:

❓1. What if I don’t know what my emotional triggers are?

That’s okay. Many women have spent years ignoring or minimizing their emotions just to cope or keep the peace. Today is about gently becoming aware of what consistently knocks you off balance—things like being ignored, criticized, or feeling out of control. If nothing specific comes to mind, think about the last time you felt irritated, anxious, or overwhelmed. What happened just before that feeling? That’s your clue. Awareness is the first step to reclaiming your power.

❓2. Why are emotional triggers so important to understand?

Emotional triggers are like hidden landmines—they hijack your nervous system and pull you into reactive patterns without you even realising it. When you name and understand your triggers, you create space between the emotion and the reaction. This gives you choice. Today’s work helps you shift from reacting unconsciously to responding with clarity, self-control, and confidence. This is how you begin taking back emotional power from people or situations that once felt overwhelming.

3: Morning Magic & Intention

The way you start your day sets the tone for how you feel. Most of us wake up already overwhelmed, grabbing our phones, rushing into obligations, and forgetting our own needs. Today is about reclaiming your mornings as sacred. When you begin your day with intention, self-worth and self-control become second nature.

our morning sets the emotional tone for your entire day. For many women who feel stuck, overwhelmed, or disconnected from themselves, mornings often begin with chaos, dread, autopilot thinking, or straight-up emotional exhaustion before the day even starts. Today is about reclaiming your mornings as sacred.

When you start your day with intention, presence, and a grounded emotional state, you completely shift how you move through life. It’s not about doing a 2-hour routine—it’s about creating just enough calm and clarity to remind yourself: “I’m in charge of how I feel.”

A powerful morning doesn't come from perfection. It comes from presence and this day helps you to:

• Anchor your day in inner peace, not external chaos

• Align with your deeper desires and emotional intentions

• Practice self-leadership through simple rituals of mindfulness

Today teaches you this powerful truth: You don’t need to control everything around you to feel in control within. Your rituals, your words, your breath—that’s where your power lives.

Try These Action Steps:

1. Set a one-word intention for your day (examples: ease, focus, joy).

2. Create a simple morning ritual: light a candle, sip herbal tea, journal, or stretch.

3. Write down 3 things you want to feel today—and take 1 step that supports those feelings.

Affirmations & Gratitude - Say Them Aloud:

• I welcome this day with presence and power.

• I choose how I show up.

• I align my energy with my intentions.

• I’m grateful for a fresh start ever day.

• I am thankful for the opportunity to begin again.

• I appreciate the life I’m creating with intention.

• I’m thankful for my inner commitment to myself.

Take Out Your Journal & Answer These Questions:

• What would my ideal morning feel like, and how can I make it real?

• What one small shift can I make to start the day feeling empowered?

• What is my one-word intention for today, and why?

Try A Mindfulness Self-Care Ritual:

Set your alarm 15 minutes earlier tomorrow and dedicate that time to yourself. Light a candle, sit with your tea or coffee in silence, and write your intention for the day on a sticky note to carry with you. Let it guide you through every choice.

Today's Questions:

❓1. What if I don’t have time in the morning for a ritual?

You don’t need an hour-long routine to create magic. A meaningful morning ritual can take just 5–10 minutes. The key is intention. Whether it’s sipping tea mindfully, writing your one-word intention, stretching with a calming breath, or journaling your thoughts - what matters is that you start your day with presence and purpose. This helps you step into emotional control rather than letting the day take over you.

❓2. How does a morning ritual help with emotional wellbeing?

The way you start your morning sets the emotional tone for your entire day. A grounding morning ritual helps you reconnect with yourself before the world pulls you in all directions. It boosts self-trust, stabilises your mood, and reminds you that your energy and emotions are yours to direct. Over time, this small habit builds consistency, emotional resilience, and the confidence to handle whatever life brings.

These first three days are the beginning of your emotional reset. You’ve grounded into calm, reclaimed your power, and learned how to begin each day with purpose. This isn’t just self-care—it’s soul care.

You’ve just completed the first three days of your Soulfully You journey—and that alone is something to celebrate. These past few days weren’t just about learning tools—they were about remembering your power.

• You’ve anchored into calm when life felt loud.

• You’ve identified what pulls you out of emotional alignment.

• You’ve chosen to start your mornings with intention instead of autopilot.

Each small step you’ve taken has laid the foundation for something far bigger: a return to your true self. Emotional wellbeing doesn’t happen overnight—it unfolds one choice, one breath, one boundary, one belief at a time. And you’ve already begun.

By showing up for yourself in these first three days, you’ve proven something important: you’re capable of change. You’re worthy of feeling good. You’re ready for more. And this is just the beginning.

As you continue this journey, I invite you to keep showing up—slowly, gently, intentionally. Let this be your new standard: peace, self-worth, and the freedom to feel how you want to feel.

If you’ve loved this journey so far, I invite you to continue with the full Soulfully You Emotional Wellbeing Course. You’ll receive 14 days of transformational support, rituals, coaching, and journal prompts to help you fully embody your emotionally empowered life. And don’t forget to check out the Soulfully You podcast where I go deeper into each theme and share personal stories, tools, and real-life coaching wisdom to support your journey. You are worthy of peace. You are powerful beyond measure. And your transformation has already begun.

If the first few days of Soulfully You sparked something within you—if you’re starting to feel a flicker of hope, clarity, or calm—imagine what’s possible with deeper support, guidance, and powerful mindset work tailored just for you.

I offer 1:1 transformational coaching for women who are ready to rise out of self-doubt, low self-esteem, and emotional burnout—and step into a life that feels vibrant, confident, and aligned with their true selves.

Whether you're navigating perimenopause, stuck in old patterns, overwhelmed by people-pleasing, or simply craving more confidence, joy, and freedom—I’m here to guide you.

My coaching combines mindset transformation, emotional healing and soul-level clarity to help you:

✨ Reclaim your self-worth

✨ Rewrite limiting beliefs & stuck emotional loops

✨ Set healthy boundaries with love and confidence

✨ Step into your highest vision with ease and joy

✨ Call in the life you actually want—and believe you deserve

As part of your Soulfully You journey, I’m offering a FREE discovery call where we’ll explore what’s keeping you stuck and how you can begin to shift—today.

🧘‍♀️ Plus: You’ll also receive my FREE course, workbook + guided journal to support your emotional wellbeing and personal growth.

🎧 Don’t forget to listen to my podcast where I share weekly inspiration, tools, and real-talk on how to reset your mindset, elevate your self-worth, and become the confident woman you were born to be.

If you're loving the Soulfully You journey, you'll absolutely want to tune into my podcast, She’s Ready — a space for women who are ready to stop holding back and start living a life that feels aligned, empowered, and emotionally free.

Each episode is a powerful blend of mindset shifts, emotional healing, soul-aligned strategy, and real talk—designed to help you break free from self-doubt, reclaim your confidence, and transform your inner world so your outer life finally reflects the woman you truly are.

'She’s Ready' is for you if:

🌿 You’re tired of playing small and ready to rise

🌿 You crave emotional clarity and self-trust

🌿 You want to create a new identity rooted in self-worth and purpose

🌿 You know deep down... you’re meant for more

Topics we explore:

✨ Self-esteem, boundaries & emotional self-regulation

✨ Confidence & personal growth in midlife

✨ Manifestation & mindset rooted in reality and soul

✨ Morning rituals, wellness & more

💫 Search “She’s Ready” on Spotify or Amazon Music or click the button below to listen now.

Because you are ready. For change. For confidence. For more.

And I’m here to walk with you every step of the way.