"This Is the Part": A Simple Phrase to Help You Navigate Difficult Moments

By Coach Onowa

Do you want to hear an amazing way to process how you’re feeling in real time?

It’s a simple phrase, but it’s incredibly powerful:

💡 “This is the part.”

I can’t even tell you how much these four words have helped me, my clients, and hundreds of people I’ve worked with. This phrase creates a shift in how you experience emotions, transitions, and challenges—especially on your alcohol-free journey.

How "This Is the Part" Works

Often, when we hit a difficult moment—whether it’s a craving, stress, or discomfort—we tend to resist it. Our brain might say:

• “This shouldn’t be happening.”

• “Why do I feel this way?”

• “What’s wrong with me?”

But resistance only makes the emotion stronger. The more we fight it, the heavier it feels.

Instead, when you use the phrase "This is the part", you’re doing three things:
✔️ Acknowledging what’s happening (instead of fighting it).
✔️ Normalizing the moment (nothing has gone wrong).
✔️ Creating space to choose your next step (without spiraling into frustration).

An Example in Action

Let’s say you just got home from work. You’re working on being alcohol-free, but you feel that familiar stress or discomfort creeping in.

Instead of panicking or reaching for a drink out of habit, you pause and say:

🗣️ “This is the part where I feel a little off after work.”
🗣️ “This is the part where I normally want a drink.”

Suddenly, you’ve given yourself permission to feel what you’re feeling. No shame. No panic. Just awareness.

Then, you can ask yourself:

• Now what?

• What do I really need right now? (Rest? A deep breath? A glass of water? A quick walk outside?)

It shifts your focus from reaction to intention.

Why This Works

✨ It Loosens the Grip of Difficult Emotions
When we name the experience, we create distance from it. Instead of being stuck in the feeling, you step back and observe it.

✨ It Stops the Emotional Spiral
Instead of going into self-judgment mode, you remind yourself: This is just a moment—it will pass.

✨ It Opens Up New Choices
Rather than automatically reacting, you create a pause where you can decide what actually serves you best.

Try It for Yourself

The next time you’re in a tough moment, try saying:

🔹 “This is the part where I feel a little stressed.”
🔹 “This is the part where I feel restless in the evening.”
🔹 “This is the part where I feel a little lonely after everyone leaves.”

And then ask yourself:

💭 Now what? What do I need to support myself in this moment?

Your Turn

I invite you to try this phrase today and see how it shifts your experience. Then, let me know in the comments:

➡️ What’s a situation where you could use “This is the part”?

I can’t wait to hear how this tool works for you!

With compassion and support,
Coach Onowa