> ## Documentation Index
> Fetch the complete documentation index at: https://docs.bencassani.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Get out of your head in the moment

> A practical protocol for interrupting overthinking and re-entering your body.

## 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.

## Fast script

Say this out loud:

"My body is activated. I can slow down. I can take one clear next step."

## 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.