"God is our refuge and strength, an ever-present help in trouble."
Psalm 46:1
☀️
Morning Check-in
Start your day grounded
🌙
Evening Reflection
Process and release the day
📈
My Patterns
See what your spirals reveal
Step 1 of 6
First, let's pause.
Your body is reacting before your mind can catch up. That's okay. Let's slow everything down together.
Breathe in
Follow the circle. 4 breaths.
0:32
"Be still, and know that I am God."
Psalm 46:10
Step 2 of 6
What's pulling you under?
Naming it takes away some of its power. Tap what feels closest right now.
🌪️
Worst-case thinking
💔
Feeling rejected
😶
Shame or guilt
😀
Can't stop thinking
👁️
Comparing myself
🎯
Need to control it
💬
Relationship tension
🤔
Who am I anymore?
🔮
Anxious about the future
💯
Never good enough
🌊
Overwhelmed by feelings
💔
I don't deserve this
Step 3 of 6
What story is playing?
When we spiral, our mind tells us things that feel true but aren't the whole picture. Which of these sounds familiar right now?
Step 4 of 6
Let's look at this differently.
The spiral says:
A wider view:
Take a moment to sit with this. You don't have to believe it fully yet. Just let it be here alongside the spiral.
Step 5 of 6
Remember who you are.
The spiral tried to rewrite your identity. Let's set it back to the truth.
A prayer for this moment:
Step 6 of 6
One small step forward.
You don't need to solve everything right now. Just one tiny thing to reclaim your sense of agency.
Your next step:
Or choose your own:
✔️
You did it.
You stopped the spiral. You showed up for yourself. That took courage.
"She is clothed with strength and dignity, and she laughs without fear of the future."
Proverbs 31:25
Closing prayer:
Lord, thank You for meeting me in the middle of my storm. Thank You that I don't have to be strong enough on my own, because Your strength is made perfect in my weakness. Help me carry this peace into the next moment, and the next. I am Yours. Amen.
Morning Check-in
Good morning, beautiful.
Before the world gets loud, let's check in with your heart.
"The steadfast love of the Lord never ceases; his mercies are new every morning."
Lamentations 3:22-23
How are you waking up today?
😌Peaceful
😐Neutral
😟Heavy
😰Anxious
😢Hurting
What's on your heart?
Set an intention for today:
Morning prayer:
Father, I give You this day before it begins. Where I feel anxious, replace it with trust. Where I feel unworthy, remind me I am chosen. Where I feel overwhelmed, show me the next right step. I don't have to carry this alone. Amen.
Evening Reflection
Let's close the day gently.
You made it through today. Let's honor that and let go of what you're carrying.
"Come to me, all you who are weary and burdened, and I will give you rest."
Matthew 11:28
Did anything trigger a spiral today?
😌No spirals
😐Small one
😟A tough one
😭Still in it
What are you grateful for today?
What do you need to release tonight?
Evening prayer:
Lord, I lay down everything I picked up today that wasn't mine to carry. The worry, the doubt, the pressure to be perfect. Thank You for holding it all while I rest. Tomorrow is a new mercy. I trust You with the things I couldn't finish and the feelings I couldn't fix. Amen.
My Patterns
What your spirals reveal
Awareness is the first step toward freedom. Here you'll see your patterns over time.
This week
Start using the SOS Reset and your patterns will appear here. You'll begin to see which spirals show up most, what triggers them, and how you're growing.
Common triggers
After a few entries, we'll help you spot the moments that tend to pull you under, so you can prepare before they hit.
Your growth
Over time, you'll see how your spirals become shorter, less intense, and easier to reset. That's God working in you.
"And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ."
Philippians 1:6