4-7-8 Breathing
Slow the nervous system in four rounds of breath.
Tools
Reset toolkit
Short resets for body and brain. Use what fits, skip what does not.
5-4-3-2-1 Grounding
Name what you see, feel, hear, smell, and taste.
Name It To Tame It
Label one emotion + one need to soften intensity.
60-Second Body Scan
Notice tension from head to toe and soften one area.
Box Breathing
Inhale 4, hold 4, exhale 4, hold 4 to re-center.
Cool Water Reset (TIPP)
Cold water triggers a quick calming reflex.
One Tiny Next Step
Shrink the task to a 2-minute action and start there.
Time Anchor
Work in short, permission-based bursts.
Low-Energy Plan (Spoon Theory)
Protect energy by choosing what matters most today.
Boundary Script
Set a limit without apology or drama.