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While you wait for support
Boxed Breathing
Inhale 4s, hold 4s, exhale 4s, hold 4s. Repeat 4 times to calm your nervous system.
Journaling
Write 3 things you feel right now. You don't need to share it with anyone.
5 Minute Walk
Step outside. Movement — even short — shifts your mood more reliably than almost anything else.
Call Someone
Text a friend. Tell them you're having a rough day. You don't need to explain everything.
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