Don't touch your phone except to read these actions, if you're using the book on your phone.

Look yourself in the mirror, reflect briefly on the trauma, and say: "I'm sorry that happened to you. I love you."

Go outside with your feet on the ground. Look up and declare the day. Thank whoever you thank for this day: the earth, the sun, the stars, another day. Carry that gratitude all day. Whatever happens, treat it as understanding, growth, and awareness.

Hold your water, thank it, and drink it with intention. If you wrote words on your bottle, read them first. Give it gratitude every time you drink, all day.

Write affirmations declaring the day as if it's already happening. Be direct. "I love my life. Today's a beautiful day. I'm going to be focused." If you know how, write in cursive. It engages about 200 muscles of the brain and is more beneficial.

Go to the Morning Reading page. If another spiritual or uplifting passage speaks to you more, you may choose your own.

Take a cold shower. Breathe through it slowly instead of tensing up.