top of page

Updated: Mar 8, 2022


“Every little thing gonna be alright.” (thank you, Bob Marley)

Action Plan:

Bad shit happens … and sometimes it just keeps on happening … without an end in sight. It’s so difficult at times like these to feel like you’ll ever see the other side of it. But I’m here to tell you that everything is going to be okay.

How do I know, you ask? Well, I don’t. I just have trust … based on 50+ years of data. Without exception, whenever I have worried that things were never going to get better, they always have … always…. I know it may not feel that way to you right now, but trust me, it is true.

So, while we wait for everything to be ok, try one of these things:

1. Close your eyes and try to imagine yourself on the other side of this difficulty. What would you like it to look like? What are you doing? How do you feel?

2. Focus on joy and be present to all of the things you are grateful for. If you can’t find something, search for it – search for something to make you laugh, to inspire you.

3. Reach out to people you love. People love you and want to help if they can. And for the love of all that’s holy, ask for help if you need it! Lean on people. It’s ok.

4. If you don't have anyone who can help or these other things don't seem to help, don't let that be a reason to spiral down more. Be your own best friend and go back to your Game Plan to prevent yourself from spiraling more.

Most importantly, be kind to yourself and don’t judge yourself. Just give yourself a break. Love yourself – unconditionally, completely, always.

And listen to Bob Marley and his Three Little Birds ... You will be alright… Every little thing gonna be alright … I promise.

Spiral level: All

Use when feeling: frustrated, overwhelmed, sad, depressed

bottom of page