Step 03 · Regulate

Bring the volume down

Nothing else works until your body settles. Start with breath, then reach for a tool that fits how high the intensity is.

Your body isn’t betraying you — it’s protecting you. Give it a minute and it will come down.

Paced breathing: inhale for 4, hold for 4, exhale for 4.

You rated this a 5 — triggered, still thinking clearly. Thinking tools work here: check the story, ask for time, choose your words on purpose.

Tap anything that has actually worked for you. Starred items are saved as your personal toolbox; ticked items get logged with this moment.

Best at 7–10, when thinking tools won't land

Best at 3–6, when you can still reason

Any level, if the person is safe

Good for 4–7, gives feelings somewhere to go

Re-engages the thinking brain at 5–8