Alyssa Buschert

Before I hold space for others, I have to come home to myself.

My rituals:
• Deep, paced breaths
• Brief prayer/intention
• Affirmations for presence and clarity
• And sometimes, floor time 😌

Therapists have nervous systems too.

What grounds you before vulnerability?

These coping strategies didn’t come from nowhere. They came from survival.

✨ Perfectionism → “If I do everything right, I’ll be safe.”
✨ People-pleasing → “If you’re okay with me, I’m okay.”
✨ Procrastination → “If I avoid it, I can’t fail.”

They were brilliant and helpful once.
Now your system is inviting something gentler.

Which P shows up most for you?

Sometimes our nervous system just needs a little help feeling okay.

A Dopamenu is a list of small things that can spark joy, movement, or calm: e.g. a warm drink, jumping on a trampoline, making art, hugging a pillow, dancing to one song.

It’s not about fixing, it’s about tending.

When energy is low or everything feels too much, try ordering off the Dopamenu. 🍓

Start small. Stay gentle. Let your energy meet you where you are.

Sensory regulation is self-care.