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Use this when you spiral

Run this protocol in order:
  1. Pause: stop input for 60 seconds.
  2. Breathe: inhale 4, exhale 6, five rounds.
  3. Orient: look around and identify 5 neutral objects.
  4. Locate: name where you feel activation in your body.
  5. Move: do 30-60 seconds of slow movement.
  6. Choose: take one next action that takes less than 10 minutes.

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Fast script

Say this out loud: “My body is activated. I can slow down. I can take one clear next step.”

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Decision filter

Before acting, ask:
  • Is this action grounding or escalating?
  • Is this action aligned with what matters today?
  • Will this action reduce pressure or add pressure?
If the answer is unclear, return to breathing and movement first.