How It Works

When urges or stress rise, a ready-made list removes decision fatigue and reduces risk.

Examples

• Calm: 4-7-8 breathing, 2-minute walk, grounding 5-4-3-2-1
• Connect: text an ally, post in community
• Distract: shower, brew tea, guided stretch

Tips

• Make it visible (lock screen, wallet card)
• Practice your menu when you're calm
• Iterate weekly based on what works