This cheat sheet is my go to when i am spiralling. Please remember EVERYONE is different so the techniques that work for me may not work for you. These techniques can be used in any combination that works for you, I keep a copy on my Phone, Acopy on my fridge and I send myself reminders each day randomly so i have a distraction in the event I am spiralling, this CAN work especially IF we give ourselves over to the techniques.
SOME HELPFUL HINTS
1. Anxiety & Overwhelm Reset
When your brain is yelling “danger” but there’s no tiger in the room.
• 5-4-3-2-1 Grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
• Box Breathing: Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec. Repeat x4.
• Mini-Mantra: “This is uncomfortable, not unsafe.”
• Body Scan: Start at your toes, work up, unclenching muscles.
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2. Low-Mood Booster
For days when you feel like a potato but not even the happy kind.
• Move: 2 minutes of walking, dancing, or stretching.
• Light Hit: Open blinds, step outside for 5 minutes.
• Small Win: One doable task—make the bed, wash one cup.
• Sensory Swap: Change your environment—music, scent, lighting.
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3. Boundaries on the Fly
Because “no” is a complete sentence, but sometimes you need training wheels.
• Polite Decline: “Thanks for asking, but I can’t commit right now.”
• Delay Tactic: “Let me think about it and get back to you.”
• Firm Closure: “That doesn’t work for me.”
• Gut Check: If you feel dread—pause before saying yes.
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4. Inner Critic Neutralizer
When your brain’s being a jerk.
• Fact Check: Is this thought a fact or a feeling?
• Flip It: “What would I say to a friend in my shoes?”
• Evidence Hunt: List 3 reasons this thought might not be true.
• Neutral Label: Swap “I’m useless” for “I’m learning.”
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5. Crisis Quick Guide
If it feels like the walls are closing in.
• Pause & Breathe: Hand on chest, slow inhale 4, exhale 6.
• Anchor: Touch something solid—chair, floor, table.
• Reach Out: Call/text one safe person.
• Distraction Blitz: Engage a puzzle, playlist, or physical task.
• If unsafe: Crisis helpline or emergency services immediately..
