Two minutes
Reset, then decide.
Four resets, two minutes each. Pick the one you can actually do where you are standing. Nothing here is saved, sent, or counted.
This is a conversation tool, not a diagnosis. Need immediate support? Call or text 988.
Breathing
Slow the exhale and let your shoulders come down.
Sensory grounding
Bring yourself back to the room you are actually in.
Movement
Give the energy somewhere to go.
Quiet
No counting, no instructions. Two minutes of nothing asked of you.