Distraction
Small actions can interrupt spirals.
🖐
5–4–3–2–1 grounding
Name 5 things you see… down to 1 thing you taste.
💧
Cold water reset
Rinse hands or splash face with cool water.
🫧
One slow exhale
Drop your shoulders as you breathe out.
📝
2-minute brain dump
Write everything down. No order needed.
🎯
One small task
Pick one tiny thing: drink water, open a window, wash face.
🔤
Alphabet categories
A–Z: animals, foods, places, anything.
🎨
Find colours
Find 5 purple things, then 5 white, then 5 green.
🧺
Tidy one tiny thing
One surface, one item, one minute.
🌿
Step outside
Two minutes of fresh air and a slower exhale.
📺
Comfort re-watch
A familiar episode or clip you know is safe.