Paced breathing: Inhale 4, exhale 6. Repeat 10 breaths.
5‑4‑3‑2‑1: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Drop your shoulders: Tense shoulders hard for 5 seconds, release for 10. Repeat 3x.
Vagus reset: Splash cool water on your face or hold a cold drink to your neck for 20–30 sec.
Box step grounding: Step right ↘︎ center ↖︎ left ↗︎ center—slow, deliberate, 1 minute.
Orienting: Gently turn head; scan the room; say out loud where you are and that you’re safe “right now.”
Urge surfing (cravings/impulses): Rate the urge 0–10. Breathe for one minute. Re‑rate. Choose the next kind action.
Pro tip: Pair skills with daily anchors (coffee, commute, bedtime) so your body learns them on autopilot.
