As much as we wish and hope that life will be peaceful, balanced and abundant all the time, the reality is that we all encounter emergencies, breakdowns and unexpected challenges—or even crises. They can occur in our personal lives (e.g. the house that hasn’t sold, the car that broke down, the unexpected hospital bill) or in our businesses (the sale we had counted on that cancelled, the key associate who quit, the unexpected expense). Sometimes they happen in both places at once!

When challenges occur, what we really need, more than any advice on how to “fix” or “handle” them, is a way to empower ourselves to be able to respond to the situation abundantly.

When we encounter challenges, stress and crises, we often default to our conditioning or way of operating, which for most of us, is one of fear, disempowerment and scarcity —which results in more scarcity.

That’s why it is so important to have an “Emergency Abundance Checklist” of the basic abundance principles, tools and actions that will support you when breakdowns occur. Here are the elements from my Emergency Abundance Checklist that I use and recommend most often:


You might not even realize how pressure and stress affects your breathing. Taking a series of deep breaths will begin to relax and release your energy and, thus, support you to respond in an empowered manner.


Physical movement releases endorphins, the body’s “feel-good hormones.” In as little as 20 minutes a day it can calm your mind, relax your body and change your entire outlook on life.

This doesn’t mean you have to undertake a specific or strenuous exercise regimen. Simply move—preferably in a way that is fun for you as well—whenever you have a chance. Stand up from your desk and stretch. Put on some music and dance to it. Go for a short walk. Do 10 sit-ups. Do a somersault or cartwheel. If you can’t exercise for an extended period of time (20 to 30 minutes) all at once, then interject shorter “movement breaks” throughout your day. Just move!

Spend Five Minutes Each Day Doing Nothing

Find a comfortable spot where you will be able to sit in silence, undisturbed, for five minutes. Turn off all music, television sets, computers, etc.

For the entire five minutes, simply do nothing!

Do not read, write, pray or meditate. Do not try to “empty your mind” or “shut off your thoughts.” Simply do nothing for five minutes—and then resume your day.

For many people, this is one of the most difficult actions to take. Stick with it, because what you will experience in terms of being empowered, gaining clarity, seeing possibilities, being energized as a result will probably amaze you.

Focus on Abundance

Keep an Abundance Journal and write in it every day, listing 10 things for which you are grateful and 10 more things for which you acknowledge yourself.

Keep this same focus throughout your day, applying this all-important principle in each and every moment. When you catch yourself thinking about all that “isn’t working” or all that you “don’t have” or all that you “haven’t accomplished,” find something about that situation for which you can be grateful and for which you can acknowledge yourself.

Remember: What you focus on and give energy to is what will expand and grow in your life. Focus your energy on those things that keep you empowered and in action.


It’s one of the simplest and most powerful ways to remain focused on abundance and create an opening for something new and abundant to come into your life.

Each day, find one thing you can give away (or at least throw away!), including those things (e.g., money or time) about which you most experience scarcity. You will break free of the scarcity thoughts and beliefs that disempower you and keep you in scarcity. (And by the way, notice that if you have something to give or throw away, that is itself a sign that you still have abundance in your life!)

Celebrate Your Completions

Every action you take, especially during times of stress, requires an expenditure of energy. Thus, every time you complete an action, it is vital that you replenish or refill some or all of the energy you’ve just spent. By celebrating your completion, you then have the energy needed for your next action. By keeping your energy flowing more consistently, you will support your actions and results to do the same.

Let Go of Your Judgments

Judgments always disempower us. We think we “should” have such and such by now. We think we “shouldn’t” be feeling the way we do or in the situation we are in. We label things as “bad” or “wrong” or “negative.” Consider this illustration:


When you see “I am nowhere,” notice the judgment and how it disempowers you and creates feelings of fear, hopelessness, and anxiety. When you drop your judgment, however, you’ll see “I am now here.” From there, you will be able to respond powerfully, effectively and abundantly.

Have Fun—Every Day!

To play is to recreate—to re-create! If you’re in a stressful situation, isn’t that what you most want to be able to do in response, i.e. to “re-create” it? Need I say more?

We all encounter challenges, breakdowns and obstacles. How you respond is what makes the difference. Responding from scarcity and fear may be your default way of operating—but you can learn to respond differently.

Create and start using your Emergency Abundance Checklist today!

TERESA ROMAIN is founder of Access Abundance,
an organization dedicated to helping people access greater
levels of abundance, freedom and fulfillment in their daily lives.
She lives with her husband, Dan, in the small town of Baraboo, Wisconsin.