1
Calm the Body First
Drink water. Open a window. Change rooms. Move for 60 seconds. Your thinking brain comes back online when your body stops signaling danger.
2
Name What's Happening
Say it out loud: 'I'm overwhelmed' or 'I'm scared' or 'I'm angry.' You can't change what you can't see. Recognition is the first move.
3
Redirect One Small Thing
Ask 'what can I influence right now?' and 'what do I need?' Then do the smallest version of that. Progress over perfection — 2% at a time.