Arousal control
4 / 4 / 4
Four seconds in. Four seconds out. Four minutes. Use your breath as a tool.
Notice
Notice you're stressed
See the Sharpie dot. That's the cue.
Name
Name the stress
One thing. Not the swamp. Say it.
Breathe
4/4/4 breathing
Follow the box. Four minutes.
Move
Make the next positive move
Then do the next useful thing.