E 338: Tammy's Take #29 Notice, Name, Next Step: A Simple Tool for When You Feel Triggered

What if your thoughts are not always telling you the truth?For many adult children of dysfunction, anxious thoughts do not just feel like thoughts. They feel like warnings. They feel like facts. They feel like instructions we have to follow in order to stay safe.“They are mad at me.”“I am going to mess this up.”“I need to fix this.”“I should stay quiet.”“I am too much.”“I am not enough.”In this Tammy’s Takes episode, Tammy teaches a simple, practical tool you can use in the moment when anxiety, overthinking, people-pleasing, shame, or old survival patterns start taking over.Inspired by Tammy’s conversation with Dr. Elisabeth Morray, licensed psychologist and VP of Clinical at Alma, this episode explores the concept of psychological flexibility: the ability to experience hard thoughts, emotions, memories, and triggers without allowing them to make every decision for you.Tammy breaks down her Notice, Name, and Next Step Method—a three-step practice designed to help you pause, regulate your nervous system, create space from fearful thoughts, and choose a response that aligns with your values instead of your fear.In this episode, you will learn how to:Recognize when your body is reacting from an old survival patternGet out of your racing mind and back into the present momentUnderstand the difference between remembering danger and being in dangerStop treating every anxious thought as a factCreate distance from thoughts like “I am not good enough” or “They are going to leave me”Identify one small, healthy next step instead of reacting from urgencyUse your values as a compass when you feel confused, triggered, or overwhelmedBuild self-trust one decision at a timePractice choosing yourself without needing to be perfectHealing is not about never feeling anxiety again.It is not about never being triggered.It is about learning how to say:“I am having this thought, but I do not have to obey it.”“I am feeling this feeling, but I do not have to become this feeling.”“I can feel uncomfortable and still choose what is healthy for me.”If you are tired of living from fear, overexplaining, chasing reassurance, people-pleasing, or abandoning yourself to keep everyone else comfortable, this episode is for you.The Practice From This EpisodeWhen you feel triggered, pause and ask:1. Notice: What is happening in my body right now?2. Name: What thought is my mind offering me?3. Next Step: What is one small action that aligns with my values instead of my fear?Write this somewhere you can see it:Notice. Name. Next Step.You do not have to get rid of every thought.You do not have to prove every fear wrong.You just have to stop giving fear the keys to your life.Mentioned in This EpisodeTammy’s conversation with Dr. Elisabeth Morray: You Don’t Have to Fix Your Thoughts to Heal: The Power of Psychological FlexibilityDr. Morray discussed Acceptance and Commitment Therapy, psychological flexibility, values-based living, and how to find a therapist who feels safe, seen, and supportive.Find a therapist through Alma: https://www.helloalma.comWork With TammyIf you are ready to understand your nervous system, stop repeating old patterns, build self-trust, and create a life that feels like yours, Tammy offers trauma-informed coaching and nervous system support.Reach out to Tammy to schedule a free Clarity and Calm Call.Hey there, I’m so glad you’re here and tuning in! If this episode spoke to your heart, just know there’s even more support waiting for you.Book Your Free Clarity and Calm Call: No Judgement, just a chat https://calendly.com/tammyvincent/clarity-and-calm-callIf you are curious about where you stand energetically, or just need a frequency boost, book your FREE biofrequency voice scan here: https://calendly.com/tammyvincent/complimentary-scan-demo if you want to take part in an amazing club, where you can get unlimited scans and free coaching every month, sign up here: $25 ($250 Value) Join For One Month Here https://workshops.tammyvincent.com/offers/JQz3QDrr/checkoutIf you would like to ask a question, and hear the answer in a future episode, please leave your question here: https://www.speakpipe.com/TammyvincentcoachingTrials To Triumph: An Adult Child's Emotional Freedom Blueprint: Use code THRIVE25 for 75% off today. https://workshops.tammyvincent.com/offers/DSbcgrZZ/checkoutAs an international inspirational speaker, NLP Practitioner, Trauma-Informed Coach, Neurofit Trainer, and Best-Selling Author, I bring both deep personal experience and professional training to the work I do. I believe in prevention, not just intervention — and use a body, mind, and spirit approach to guide others toward becoming the happiest, healthiest versions of themselves.My holistic toolbox includes nervous system regulation, trauma-informed coaching, nutritional support, and natural healing strategies,🔑 Start Your Healing JourneyFind ALL THE THINGS HERE: Anything that I have to offer is right here✈️ Bonus for Travel Lovers!Did you know I also offer access to an amazing travel savings program that can help you save up to 70% on hotels, resorts, cruises, and more? 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