When Everything Feels Urgent

Use this when your mind is telling you something must be done right now.

You can stop at any point. Skipping is allowed.

Pause

Before doing anything else, take one slow breath.

Nothing needs decided yet.

Name what’s here

What are you feeling right now?

You might notice:

• anxiety
• pressure
• fear of being misunderstood
• an urge to explain
• something else

You do not need to analyse it. Just notice it.

Notice the urge

What does your mind want you to do?

• say something
• explain yourself
• fix a situation
• prevent a possible outcome
• act just in case

This step is about noticing, not acting.

Gently question the urgency

You might ask yourself one of these.
You do not need to answer them.

What am I afraid will happen if I do not act right now?
Has acting quickly helped in situations like this before?
What would change if I waited an hour?
What would change if I waited a day?

Consider another option

There is always more than one option.

You could:

• pause and revisit later
• do nothing for now
• write privately instead of acting
• talk it through with someone you trust
• let the feeling pass on its own

Choosing not to act is still a choice.

Close

You might end with one sentence, silently or on paper:

Nothing needs fixed right now.
I can come back to this later.
Pausing is allowed.

Sometimes the safest move is not doing more.

You can return to the Reflections page at any time.