Four counts in, six counts out — it signals to your nervous system that you're safe.

Five things you can see, four you can touch — naming interrupts the spiral.

Shake your hands, roll your shoulders, walk to another room — movement discharges activation.

Press them into the floor and notice the sensation — it brings you back into your body.

Small actions repeated bring your thinking brain back online. Save this for the next time your mind won't stop.