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Inhale 4s, hold 4s, exhale 4s, hold 4s. Repeat 4 times to calm your nervous system.

Write 3 things you feel right now. You don't need to share it with anyone.

Step outside. Movement — even short — shifts your mood more reliably than almost anything else.

Text a friend. Tell them you're having a rough day. You don't need to explain everything.