Free 7-day guide
The 7-Day Survival Mode Reset
For midlife women who are tired of being fine. Seven short practices, about 10 minutes a day, to help you notice what your body has been carrying, calm things down, and take one honest next step.
- 7 days
- 10 minutes a day
- Printable PDF
- Free
Does this sound like you?
You keep things running. You show up for everyone. People say, “I don’t know how you do it.” And by the end of the day, there’s nothing left over for you.
- You wake up tired, even after a full night in bed.
- Small things make you snap, or make you want to cry.
- You say “I’m fine” when you’re not.
- Resting makes you feel guilty or restless.
- You were the oldest, and you’ve been the responsible one for as long as you can remember.
- You can’t remember the last time you felt like yourself.
You’re not lazy, and you’re not failing. Your body has likely been in survival mode for a long time. Your built-in alarm system has been stuck in the “on” position. That is something we can work with.
What’s inside the reset
One short practice a day. Miss a day? Just pick back up. No long meditations, no overhaul of your whole life.
Name It
A simple checklist to help you see whether your body is stuck in survival mode.
Listen to Your Body
Three quick check-ins to notice where stress shows up before it turns into a crash.
The 2-Minute Settle
A four-step practice to calm your body anywhere: the car, your desk, the kitchen sink.
Find the Leaks
See where your energy goes, and pick one drain to shrink and one thing that fills you back up.
Meet the Strong One
Get to know the part of you that keeps everything going, instead of fighting her.
One Small Boundary
Simple words to say no, or not right now, without a long explanation.
What Happened to Me
Look back on your week and make a simple 30-day plan that fits your real life.
A quick note about “parts.” Day 5 borrows an idea from Internal Family Systems, or IFS. It’s a way of working with the different parts of ourselves. If you’ve ever said, “Part of me wants to rest, and part of me feels like I can’t,” you already know what this means.
About me
I’m Yvette Brown. I work with women in midlife who are burned out, carrying old trauma, or healing from hard relationships, including narcissistic abuse. Many of them are the strong ones in their families, often the oldest daughters who grew up taking care of everyone. I’m a firstborn daughter too.
In therapy, we start by helping your body feel safer. Then we get to know the parts of you that have been working so hard, and we heal the deeper hurts underneath. Depending on what fits you, that may include IFS, Brainspotting (a therapy that uses where you look to help your brain and body work through what feels stuck), or neurofeedback (a kind of brain training that helps your brain settle).
I see clients in person in Redding and by secure video anywhere in California. I’m a Christian, and I’m glad to bring faith into our work if you want that. If you don’t, we’ll leave it out completely.
Want to read more first? Start with my series Permission to Not Be Fine, or learn about burnout therapy for women.
Were you the one who held the family together? Read about therapy for eldest daughters.
Ready for more than a reset?
A free 15-minute consult is a short, no-pressure call to see if we’re a good fit.
Want to go deeper? A weekend trauma therapy intensive gives your healing a few focused days instead of an hour a week, so you don’t lose momentum between sessions.
Or call or text (530) 444-1522
If you need help right now:
Call or text 988 (Suicide and Crisis Lifeline), any time.
Shasta County 24-hour mental health line: (530) 225-5252 or (888) 385-5201
National Domestic Violence Hotline: 1-800-799-7233
If you are in immediate danger, call 911.
Yvette Brown, Marriage and Family Therapist Trainee at Attune Center for Healing. Supervised by Christina Whitney, LMFT #111050
This is education, not therapy. It’s not medical advice and doesn’t create a therapist-client relationship.