Steady Under Stress

Body-first tools, mindfulness and practical problem solving for a heavy season.

1. 1
   Exercise3 min

   Three-Minute Breathing Space

   A short mindfulness practice: notice, gather, expand. Useful between meetings or before a hard conversation.

   Guidance: Try it three times a day this week.

2. 2
   Worksheet15 min

   Nervous System State Map

   A polyvagal-informed map of safe-and-connected, mobilised and shut-down states with personal cues for each.

   Guidance: Notice, do not judge.

3. 3
   Worksheet20 min

   Problem-Solving Steps

   A structured way to define a problem, brainstorm options, weigh them and plan a first step.

   Guidance: Choose one real problem.

4. 4
   Exercise5 min

   Vagal Brake Breathing

   Slow breathing with a longer out-breath to support a calmer body state.

   Guidance: Use before bed.