A rapid-response checklist to break out of mental spirals and hyper-vigilance using grounding techniques, symptom tracking, and structured mental offloading.
Immediately execute a 5-4-3-2-1 sensory grounding technique to break the hyper-vigilance feedback loop.
Repeats: dailyLog acute anxiety triggers, elevated heart rate, and physical symptoms in the Body tab to establish nervous system patterns.
Repeats: dailyExternalize the uncontrollable variables by explicitly categorizing them in a dedicated Notes Checklist entry.
Repeats: daily