Small things that bring you back.
The workbook for quiet evenings with yourself. Plus free exercises for the moment, no sign-up.
A workbook for quiet evenings with yourself.
"How to get yourself back". The self-respect workbook for your nervous system. Written in German.
You function for everyone except yourself. This workbook brings you back, page by page.
- Writing exercises on self-worth, boundaries and relationship patterns
- Breathing and regulation exercises for acute moments
- Your personal plan for the next 30 days
The link leads to Amazon. The workbook is published under my author name Rue Mi.
Saying no without feeling guilty.
The Boundaries Guide: a 16-page workbook. You recognise your pattern, find sentences that fit you and try them out in everyday life for 14 days. With self-test, boundary formula, 30 sentences and a printable journal. No sign-up, no email.
Emergency card for your nervous system.
Five steps for moments when everything gets too much. Three pages to print, with a card for your wallet. No sign-up, no email.
Something you can do today.
One minute just for you.
Follow the circle. Breathe in as it grows. Breathe out as it shrinks. Six rounds make one minute. The long exhale tells your nervous system: you are safe.
Three tools for now.
The double sigh
Breathe in through your nose. At the top, take one more short sip. Then breathe out long through your mouth, longer than the inhale. Three times. Feel your shoulders drop.
5-4-3-2-1
When your thoughts race: silently name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste. Your mind lands in the now.
The proof list
Tonight, write down three moments when you stood up for yourself. Small counts: an honest no, a break, a brave sentence.
Which pattern is steering you right now?
Six short questions to tap through. Nothing is stored or sent.
How do you usually wake up?
Someone important doesn’t reply. What happens inside you?
An argument with someone close.
You really should say no.
In the evening, when it gets quiet:
What do you want most right now?
Constant alarm.
Your system is always on alert, scanning for danger. That costs a lot of energy and is not a weakness but a learned protection. The good news: a system that has learned alarm can also learn calm.
The invisible wall.
You function, but you barely feel yourself. Freeze is the quietest protection of the nervous system: it shields you from overwhelm and cuts you off from yourself. The roots often lie in the family.
Between storm and stillness.
You swing between tension and emptiness. Many people know this in times of change: separation, a new start, old family themes. Your system is looking for safe ground.
A self-check is not a diagnosis. It shows you a direction. Emergency card as PDF
Guided audios and RYQ products · coming soon. Get notified
If you want more than exercises.
Tools help in the moment. Change needs guidance. Let us find out in 25 minutes whether we are a fit.