Coping toolkit

Something to do right now

These aren't about fixing anything. They're about getting your body out of alarm mode so your brain can catch up — which usually takes about three minutes, not three weeks.

What are you dealing with?

1–4 min

Guided breathing

Slow your body down first. Your thoughts follow.

Start

2–3 min

5-4-3-2-1 grounding

Pull yourself out of your head and back into the room.

Start

3–5 min

Body scan

Find where the feeling is actually sitting.

Start

2–5 min

Physical release

Anger is energy. Give it somewhere to go.

Start

Need strategies rather than exercises?

The regulation toolbox has things like STOP, urge surfing and opposite action — skills for the moment you're about to do something you'll regret, or when a feeling keeps giving you bad advice.