Breathing and Grounding Exercise Library
Collect short non-clinical exercises for tense moments.
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Build a library of short exercises I can use when I feel tense. Where I tend to feel tense (meetings, commute, bedtime, crowds): [SITUATIONS]. Physical limits I should respect: [LIMITS]. Time available in those moments: [TIME_AVAILABLE]. Provide ten exercises grouped by time (1 minute, 3 minutes, 10 minutes) such as paced breathing, a five-senses check, a shoulder release, a walking reset, and a short mental task. Give step-by-step instructions of no more than five lines each, say where each can be done discreetly, and include a stop-if note (for example, stop if you feel dizzy and breathe normally). Add a card-sized summary with my top three for my situations. Be clear that these are everyday relaxation techniques, not treatment, and that ongoing anxiety deserves professional support. This is coaching-style planning with no therapeutic or medical authority. If I am in crisis, drop the exercise and give me a short message about contacting a helpline or emergency number in [JURISDICTION].
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