One Day at a Time

Recovery Prayer for CPTSD, Anxiety & Overwhelm

This is a short prayer for one day at a time. You can use it in the morning, in the evening, or anytime life feels like too much.

Today,
I do not need to carry my whole life.

I do not need to solve everything.
I do not need to know what comes next.
I do not need to be ready for all outcomes.

Just for today,
I stay here.

One breath.
One step.
One choice at a time.

If my mind rushes ahead,
I gently bring it back.

If fear speaks loudly,
I listen without obeying.

I remember:
healing happens
in small moments,
not grand conclusions.

I give myself permission
to move slowly.

I release the pressure
to be further along
than I am.

This breath is enough.
This step is enough.
This moment is workable.

If I stumble,
I pause.
If I forget,
I return.

I do not need to do this perfectly.
I only need to stay present.

For today,
I trust the process
one breath at a time.

And when today is done,
I will let it go.

For now,
this moment
is enough.

And so it is.
Just for today.

DESCRIPTION:

This one day at a time prayer is designed for recovery, CPTSD healing, anxiety, and emotional overwhelm. It is inspired by 12 Step recovery principles, trauma-informed mindfulness, and gentle spiritual practice.

This prayer helps reduce pressure, future-focused fear, and perfectionism by bringing attention back to the present moment. It is especially supportive during times of stress, uncertainty, or emotional fatigue.

You can use this prayer in the morning, before sleep, or anytime you feel overwhelmed by what lies ahead.

This prayer may support you if you are working with:

• CPTSD or complex trauma recovery
• Anxiety and overwhelm
• 12 Step or spiritual recovery
• Mindfulness and present-moment awareness
• Trauma-informed prayer and meditation
• Letting go of pressure and urgency
• Emotional regulation and grounding

Return to this prayer whenever you need to slow down, simplify, and stay with what is manageable.

If this prayer supports you, you’re welcome to like, subscribe, or share it with someone on a healing journey.

TAGS
one day at a time prayer, recovery prayer, CPTSD healing prayer, anxiety relief prayer, trauma informed prayer, 12 step recovery, present moment prayer, mindfulness for healing, overwhelm support, grounding prayer, emotional regulation, spiritual recovery practice, short guided prayer, calming prayer, daily recovery practice, healing from trauma, letting go of pressure, nervous system support, gentle meditation, recovery meditation

FREE AUDIO – Full Prayer Series – Available on YouTube

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More Recovery Support & Resources

Recovery is not something you have to do alone.

Alongside prayer and inner work, basic support matters.

Foundational recovery support may include:

• Professional support when needed (medical care, therapy, counselling)
• A nurturing support system (trusted people, community, safe connection)
• A safe place to rest at night (sleep, warmth, regular meals)
• Gentle nourishment (hydration, simple balanced food)
• Basic hygiene and daily care (washing, clean clothes, routine)
• Rest, pacing, and kindness toward yourself
• Small, consistent self-care rather than perfection

Healing happens best when safety, care, and support are present.

If you need immediate / URGENT emotional support in South Africa:

• SADAG Suicide Crisis Line (24/7, toll-free): 0800 567 567
• LIFELINE National Counselling Line (24/7): 0861 322 322

If you are in immediate danger, please seek emergency medical care or contact local emergency services.

You matter. Support is allowed. Rest is part of healing.

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The Serenity Prayer asks for three things: the composure to accept what cannot be changed, the strength to change what can be changed, and the discernment to know which is which.

Complete Serenity Prayer:

God, grant me the serenity to accept the things I cannot change,
courage to change the things I can,
and wisdom to know the difference.