When your mind starts running

60-Second Breathing Reset

Inhale for 4, hold for 2, exhale for 6. Repeat.

5-Senses Grounding

Bring yourself back to right now.

Thought Reframe

"What's actually happening vs. what I'm imagining?"

Body Reset

Release the tension you're holding.

Urge Surfing (2 minutes)

Notice the feeling. Don't fight it. Let it rise, peak, and fall.