Weather gear

Slow the storm down with an even four-count breath.

1. 1Breathe in through your nose for 4 counts.
2. 2Hold gently for 4 counts.
3. 3Breathe out through your mouth for 4 counts.
4. 4Hold empty for 4 counts.
5. 5Repeat for 8 rounds, or until the sky feels lighter.

Come back to the room using your five senses.

1. 1Name 5 things you can see.
2. 2Name 4 things you can feel.
3. 3Name 3 things you can hear.
4. 4Name 2 things you can smell.
5. 5Name 1 thing you can taste.

Cool water resets a body that's running hot.

1. 1Run cold water over your wrists or splash your face.
2. 2Breathe out longer than you breathe in, 6 times.
3. 3Name the feeling out loud: "I'm angry, and that's information."
4. 4Decide one thing you'll do next — not now, next.

Cravings crest and fall like waves. Ride one out.

1. 1Notice where the urge sits in your body.
2. 2Rate its strength 1–10, without judging it.
3. 3Breathe and watch it for 10 minutes; re-rate every 2 minutes.
4. 4Notice that it peaked and began to fall on its own.

Sadness pulls you inward; move gently outward.

1. 1Pick something small sadness says no to: a shower, a walk, a text.
2. 2Do it for 15 minutes only.
3. 3Notice any 1% change afterwards and write it down.

Give worry a scheduled slot instead of the whole day.

1. 1Write every worry down as it comes, without solving it.
2. 2Book 12 minutes later today to review the list.
3. 3In that window, mark each worry: act, wait, or let go.

A 2-minute anchor you can use anywhere, eyes open.

1. 1Press both feet flat into the floor.
2. 2Name where you are, the date, and your age out loud.
3. 3Push your palms together and release, 5 times.

Say all of it, safely, to no one.

1. 1Write to the person or situation with no filter.
2. 2Do not send it. Read it once.
3. 3Underline the one sentence that is most true.