Help for right now
Start with what is true.
Six named states. One Not sure.
A short practice
you can leave at any point.
No account is needed, and a check-in never changes what you can access.
Fast, buzzy, panicky, or flooded
Activated
Slow the body before solving anything
Choose one regulating cue. You do not need to explain the whole feeling first.
What it can open
- Polyvagal Breath
- Breath pacer
- Come Back to Here
Anger, resentment, pressure, or needing space
Pressured
Make space before you respond
Let anger become information before it becomes action.
What it can open
- Boundary Orientation
- Boundary Script Rehearsal
Grief, shame, or younger feelings
Tender
Use a workable dose
Stay near what hurts without asking your system to flood.
What it can open
- Pendulation for Tender States
- Contained Grief Waves
- Come Back to Here
Night activation or rumination
Can't settle
Downshift for night
Keep this quiet, simple, and low-demand.
What it can open
- Resting Hand Check-In
- 4–7–8 breath pacer
Numb, foggy, blank, or disconnected
Far away
Come back in small steps
Use simple sensory contact before trying to understand what happened.
What it can open
- Come Back to Here
- Orienting Scan
Ready for one grounded next step
Steady enough
Choose one grounded next step
Use the smallest practice that would help this day stay workable.
What it can open
- Nothing needed
- Resource Installation
- Values Step Rehearsal
Pace stays visible
You keep the controls.
Every practice keeps the same three exits in reach.
No streak to protect
A day you do not need anything still counts.
If you check in and nothing is needed, that is recorded as care, not as a gap.
Not sure — ground me
You do not need to name the state first.
Not sure opens the lightest grounding practice without asking for an explanation.