You can't set a boundary from a body in survival mode
You don't need to be calm before you speak up, you just need to be connected to yourself. This checklist shows you how, right in the moment.
What you will learn using this checklist
Recognize your emotional state
Spot when you're frozen, activated, or fawning, racing thoughts, tight chest, overexplaining, before that state runs the moment for you.
Regulate with practices that take seconds
The 5-second check-in, the "Voo" breath, havening touch, bilateral movement, quick tools to bring you back into your body, even mid-meeting.
Reflect with one grounding question
Get underneath the guilt and people-pleasing, what it's protecting, and what you actually need to hear from yourself right now.
Respond from connection, not fear
Choose your next move on purpose, a rehearsed boundary script, a guilt truth for your journal, or doing nothing and letting that be okay.
Hi, I'm Mary.
For 15 years I've helped high-achieving women untangle what their workplace did to them from what they believe about themselves. I'm a licensed therapist and workplace trauma coach, and I made this checklist because every time you regulate, you rewire safety. You don't have to think your way out of a flooded body.
You don't have to figure this out alone
If your body is doing this every workday, that's information worth taking seriously. Book a clarity call with me, we'll look at what's really going on at your job and you'll leave with direction on your next steps.
Schedule Your Clarity CallYou're not alone.