Calm your body (1–2 min)

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• 4–6 breathing. Breathe in for 4, out for 6. Do it 5 times.
  ​Why: The longer exhale slows heart rate and eases tension.
• Shoulder drop. Inhale → shrug shoulders up. Exhale → let them drop. Repeat 5 times.
  ​Why: Releases neck/shoulder tightness that feeds anxiety.
• Cool rinse. Splash cool water on wrists or face for 15–20 sec.
  ​Why: Brief cooling can nudge the body out of “high alert.”

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Settle your mind (2-3 min)

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• Look–Listen–Move (3–3–3). Name 3 things you see, 3 sounds you hear, move 3 body parts.
  ​Why: Pulls attention out of the worry spiral and into the room.
• Name the worry. Say: “My brain is saying ___.” Then choose one next step (see Column 3).
  ​Why: Noticing a thought makes it easier to let it pass.
• Park it for later. Write the worry on paper and set a 10-min “worry time” (e.g., 7:15 pm).
  ​Why: Tells your brain you’ll handle it—just not at bedtime.

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Get unstuck (≤5 min)

• One tiny task. Do something small now: reply to one message, start the dishwasher, put on shoes.
  ​Why: Action creates momentum; mood often follows.
• Two-minute walk. To the mailbox and back or around the room.
  ​Why: Light movement clears mental fog and reduces urges.
• Protein first. Snack on Greek yogurt, cheese stick, eggs, or a shake before sweets or chips.
  ​Why: Protein steadies energy and tames “craving brain.”

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