Daily Baseline (non-negotiable)
Every day, regardless of mood:
Breath check
Slow the exhale. Drop the shoulders.
Posture check
Feet grounded. Spine tall. Jaw relaxed.
One calm action
Do one thing without urgency or speed.
This is not optional.
Baseline creates identity.
Core Tools
Use these to stabilize fast when pressure rises.
Fast drop breathing
Two short inhales through the nose.
Long slow exhale through the mouth.
Micro-grounding
Feel feet. Feel weight. Name one physical sensation.
Confidence anchor
One phrase or posture that signals “I’m steady.”
Do not rotate tools endlessly.
Master a few. Use them cleanly.
Rules
Do not wait until you are overwhelmed
Do not negotiate with anxiety
Do not abandon the basics
Consistency beats intensity.
Repetition beats novelty.
Identity lock-in
When these tools are used daily:
Calm becomes default
Reactivity weakens
Confidence no longer spikes or crashes
You stop “managing” your state.
You live from it.