Fall Down. Get Up. Rise Higher.

A One-Page Reflection Worksheet to Help You Bounce Back from the Hard Stuff

Life has handed you more than your fair share lately. You’re still showing up, but the hits are starting to add up.
This is where most people either numb out… or rise up.

The Rise Reflection is a simple, powerful one-page journal guide that helps you process what happened, reconnect with your faith, rebuild trust in yourself and life, and actually grow from the hard stuff instead of getting swallowed by it.

This isn’t toxic positivity.
This is Mindset Medicine.

Drop your name and email below and I’ll send you the printable PDF straight to your inbox.

What You’ll Walk Away With

In less than 10–15 minutes, this worksheet helps you:

• Get honest about where it hurts instead of pretending you’re “fine.”

• Find a tiny thread of hope even when things feel dark and uncertain.

• Release the need to control everything and lean into trusting the process again.

• Recognize the lesson inside the pain so it’s not just suffering—it’s evolution.

• See how far you’ve actually come—stronger, wiser, and softer than before.

This Is For You If…

• You’ve been knocked down by grief, stress, burnout, health challenges, or relationship struggles.

• You’re tired of carrying everything alone and “powering through” like a robot.

• You want something simple and real, not a 40-page workbook gathering dust.

• You’re ready to stop breaking from the hard stuff and start rising because of it.

Why This Works

I’m Dr. Julia Bowlin—physician, hospice medical director, hypnotherapist, and founder of Personal Awareness Medicine. I teach high-functioning humans how to step out of survival systems and into self-led clarity. Reflection isn’t therapy homework; it’s nervous-system medicine you can do with a pen.

Learn more at JuliaBowlinMD.com

Inside The Rise Reflection

You’ll work through three core pillars of Mindset Medicine—your heart virtues:

FAITH

Gentle prompts to explore:

• Where life feels dark or uncertain right now

• The small signs of hope you might be missing

• What it would look like to believe in healing before you see it

TRUST

Reflective questions to help you:

• Notice where you’re trying to control the uncontrollable

• Practice trusting the process today—not “someday”

• Finally accept support you’ve been resisting

TRANSCENDENCE

Deepening prompts that guide you to:

• Name the pain or lesson that’s trying to evolve you

• Explore what forgiveness (of self or others) could look like

• Claim the ways you are already stronger, wiser, and more open-hearted

At the bottom, you’re reminded of the truth you keep forgetting:

“You were never built to break — only to bend, grow, and rise higher.”
— Dr. Julia Bowlin, Mindset Medicine

How to Use This Worksheet

• Print it or pull it up on your tablet.

• Choose one hard thing you’re walking through right now.

• Move through the FAITH, TRUST, and TRANSCENDENCE prompts slowly.

• Keep it nearby. Revisit it the next time life knocks you sideways.

Use it after a tough conversation, a medical update, a loss, a setback, or on those days when your emotional knees just hit the floor.

Share the Link

If someone you love is carrying too much—share this page. One page. Five prompts. Real relief.

Know Someone Who Needs This Too?

If you have a friend, colleague, or loved one who’s been knocked flat lately, share this page with them.
Sometimes the most loving thing we can offer is not advice—but a framework to help them rise in their own way, at their own pace.

Fall down. Get up. Rise higher.
Let’s do it together.

Who I Am (And Why I Made This for You)

I’m Dr. Julia Bowlin, MD — physician, hospice medical director, Mindset Medicine specialist, and a woman who has been brought to her knees more than once in this life.

I created The Rise Reflection as a quick, grounded tool for my podcast listeners and community—especially the high-achievers, caregivers, and big-hearted humans who take care of everyone else first and secretly feel like they’re falling apart.

This is one page of guided truth-telling and soul-level reset you can return to again and again.