Bonus – Emergency Self-Validation Scripts (For Rough Days)

Use these when you feel triggered, ashamed, rejected, or like you’re slipping back into old patterns.

When you feel like you’re “too much”:

“If I am too much for them, they are not enough for me.”

When you regret saying yes:

“I notice I betrayed myself just now. I’m allowed to choose differently next time.”

When someone disapproves of you:

“Their reaction is about their lens, not my worth.”

When you feel behind in life:

“I’m not late. I’m on a timeline they don’t have to understand.”

When you feel like you failed again:

“This is data, not a verdict. I am still allowed to try.”

When you’re tempted to shrink:

“Shrinking kept me safe before. Now it just keeps me small. I choose presence over disappearance.”

Add your own emergency lines: