Spiral Kit
The gremlins don't win tonight.
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Breathe
Box breathing. Slow your nervous system down.
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Cold Water Reset
A step-by-step sensory interrupt.
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5-4-3-2-1 Grounding
Five senses. Bring yourself back into the room.
💜
Talk to Lena
She already knows your context. She won't tell you to call someone.
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Remember
Things that are true, even when they don't feel true.
Ready
4 seconds in. 4 seconds hold. 4 seconds out. 4 seconds hold.
Your body knows how to do this. Let it.
Sensory interrupt protocol
This works because your nervous system can't maintain a panic response and process intense cold simultaneously. It's not a distraction — it's a reset.
Go to the kitchen or bathroom. Don't think about whether you want to. Just walk there.
Turn the cold tap on fully. Let it run until it's genuinely cold.
Hold your hands under the water. Feel the temperature. Notice it.
Splash your face. Forehead, cheeks, back of neck. The shock is the point.
Press a cold, wet cloth against your wrists for 30 seconds. Count if you can.
Dry off slowly. Notice the sensation of the towel. The air on wet skin.
You're back in your body now. The water did the work. You just showed up.
Lena