This is your step-by-step guide to using The Drop Method.
No prep. No special tools. Just you, your body, and a moment of honesty.
Step 1: Drop
Say it out loud: “I’m dropping in.”
Stop what you’re doing.
Let your shoulders relax.
Unclench your jaw.
Feel gravity pulling you back to your body.
You don’t have to do, just be.
Step 2: Breathe
Say it out loud: “I’m breathing into this moment.”
Take a slow breath. Then another.
Don’t force it — just notice it.
Feel the air go in… and out.
Let your mind ride the rhythm until it starts to settle.
Step 3: Notice
Ask yourself:
- What am I feeling?
- Where do I feel it in my body?
- What do I need right now?
You’re not fixing anything here.
You’re observing.
Like a witness, not a critic.
Step 4: Reset
Say it out loud: “This is my reset.”
Now choose one thing. Just one.
Something small but supportive.
Examples:
- Sip water
- Stretch your neck
- Wash your hands
- Step outside for 30 seconds
- Put your phone down
- Light a candle
Anything that brings you closer to center. That’s your reset.
Optional: Drop Journal
You can write it down:
- What triggered you
- What you felt
- What you chose as a reset
It doesn’t have to be deep. Just real.
It helps you see your own patterns and progress.
You Can Drop Anywhere
- In the bathroom at work
- Before responding to a text
- In your car
- At the sink doing dishes
- On the couch mid-breakdown
This is yours. Use it anytime.
You don’t need permission to come back to yourself.
Thought Bins & Emotional Jars
When you Drop, stuff bubbles up — thoughts, feelings, chaos, clarity.
You don’t always need to solve it.
You need to sort it.
Think of your mind and heart like a workspace.
When it gets messy, you don’t throw everything away —
You bin it or jar it.
🧠 Thought Bins
For ideas, to-dos, rants, spirals, random downloads.
Ask yourself:
“Is this something I need to think more about… later?”
If yes, bin it.
Write it down.
Toss it into a mental or physical bin.
Let your brain rest knowing it’s safe and saved.
Example Thought Bins:
- “Text my sister back” → To-do bin
- “Why do I always freeze up when I get praised?” → Reflection bin
- “That weird dream I had” → Dream bin
- “I hate my job” → Rage bin
You don’t have to unpack it all now. Just bin it.
💜 Emotional Jars
For feelings you’re not ready to feel yet — but you don’t want to suppress.
Ask yourself:
“Is this an emotion I can’t process right now?”
If yes, jar it.
Close your eyes. Imagine putting the feeling into a glass jar.
Label it. Seal it.
Place it on a mental shelf with a promise: “I’ll come back when I’m stronger.”
Example Emotional Jars:
- Grief that hits out of nowhere
- Anger that’s too big to sit with during a shift
- Shame that doesn’t belong to you
- Old sadness you don’t have words for yet
Jar it — don’t bury it. There’s a difference.
Why This Works
Your brain loves organization.
Your nervous system loves containment.
This system gives you permission to pause the overwhelm without losing yourself.
Optional: Physical Bins & Jars
You can make this tangible:
- Thought Bins → sticky notes, digital notes, voice memos
- Emotional Jars → draw them, journal them, color-code emotions in a notebook
Or just keep them in your mind.
Either way, it teaches you don’t have to carry it all at once.
