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In the moment

Short tools for when things are hard right now: grounding, breathing, and ways to create a little distance until the worst has passed.

  1. 1 · Article
    When it's urgent
    Sometimes exercises aren't enough. Here are the routes to real help, kept in one place for the moments you need them.
    1 min läsning · Emotional · Compassion
  2. 2 · Session
    5-4-3-2-1: come back to the present
    An emergency tool for moments when your thoughts are racing. Anchor yourself in what is around you.
    5 min · Emotional · Compassion
  3. 3 · Exercise
    The physiological sigh
    A quick tool for stress: two inhales and a long exhale that settles the body within a minute.
    7 min · Emotional · Rationality
  4. 4 · Exercise
    4-7-8 breathing
    Breathe in for four, hold for seven, breathe out for eight. Four cycles that slow the breath and put the body's brake on.
    5 min · Emotional · Discipline
  5. 5 · Session
    Three minutes of breathing space
    A short pause in the middle of the day — gather yourself, breathe, carry on.
    3 min · Emotional · Discipline
  6. 6 · Exercise
    Talk to yourself in the third person
    When the feeling boils — swap "I" for your name, and see how much clearer it becomes.
    9 min · Emotional · Rationality
  7. 7 · Exercise
    RAIN: meet a difficult feeling
    Four steps for meeting a difficult feeling without fixing it away.
    10 min · Emotional · Compassion
  8. 8 · Exercise
    Meeting someone else's anger
    When someone is boiling over, neither logic nor counterattack helps. What helps is less exciting, and it works.
    10 min · Social · Compassion

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