Reduce Acute Stress in 10 Minutes
This playbook is for moments of elevated but manageable stress before a meeting, after conflict or during a demanding workday. It offers four short options: slow breathing, a brisk walk, a control-versus-concern exercise and brief mindfulness. The aim is to lower arousal enough to choose the next action—not to erase every uncomfortable emotion.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
Protocols in this playbook
Tap a protocol to see the full guide and details.
How I use this playbook
Choose one method rather than stacking all four. The best reset is the one you can use safely and repeatedly in the situation you are actually in.
Notes and safety: These practices are not a substitute for mental-health care. Persistent distress, panic, trauma symptoms, depression, substance misuse or impaired functioning require qualified support. In an immediate crisis, contact local emergency or crisis services.