Short self-soothing scripts to calm overwhelm with gentle affirmations.


Quick Self-Soothing Scripts You Can Say When You Feel Overwhelmed

Words matter. When overwhelm rises and the inner critic becomes loud, a calm phrase can instantly lower stress. These short, gentle scripts help your nervous system settle — say them aloud or whisper silently.

Self-Soothing Scripts

  • “This is hard — and I can sit with it.”
  • “I’m allowed to rest.”
  • “Feelings are not facts.”
  • “One small step is enough.”
  • “I have survived hard things before.”

How to Practice

Pick one script and repeat it three times a day for one week. Place a hand on your heart as you say it — this adds a calming physical signal.

Try One Now

Choose a script and repeat it for 1 minute. For more gentle tools, see “Compassion Practices.”