Recognize the Spike

• Spot racing heart and shallow breath
• Notice tunnel vision and tension
• Name the fear to tame it
• Ask: what am I seeing, feeling, thinking

Reset Your Body

• Run box breathing four-four-four-four
• Splash cold water on face and neck
• Tense five seconds, release for ten
• Repeat the cycle three times

Refocus Your Mind

• Ground with five-four-three-two-one senses
• Reframe panic into one step at a time
• Shift attention off the threat
• Break the runaway fear loop

Reclaim Control

• Assess the real facts now
• List two or three options
• Decide on the best move
• Focus only on what you control

Take Decisive Action

• Commit to your chosen move
• Act now, not when perfect
• Adjust as the situation shifts
• Keep moving toward safety

Focus Mantras

• Repeat: I am safe right now
• Affirm: I control my response
• Anchor breath to each phrase
• Drown out the negative chatter

Control vs Noise

• Own your actions and attitude
• Own your effort and next step
• Release what you cannot change
• Stop wrestling the whole situation

Build the Reflex

• Drill the steps before crisis
• Train calm under simulated stress
• Make the response automatic
• Trust the system in the moment