You've Done Hard Things Before

Confidence grows from experience, not from big words. In this practice you calm your body with slow breathing, remember a time you managed something difficult, notice what you did to get through it – and carry that feeling into whatever is waiting for you next. With a simple "if… then" plan for the moment doubt shows up. Practise daily for three to four weeks. Not a substitute for therapy.

Voice: Theo (British, male)