For you

Regulation Practices

You cannot co-regulate from an empty tank. These are the practices to use in the ten seconds before you respond — and in the ten minutes after a hard moment.

Grounding

Come back into your body when the moment spikes.

5-4-3-2-1 Grounding

2 min

5 steps · tap to open

Feet on the Floor

60 sec

4 steps · tap to open

Breathing

Shift your physiology in under two minutes.

Physiological Sigh

30 sec

4 steps · tap to open

Extended Exhale (4-6)

90 sec

4 steps · tap to open

Reframing

Change the story that's fuelling the reaction.

Hard Time, Not Hard Kid

1 min

4 steps · tap to open

Good Enough, Not Perfect

1 min

4 steps · tap to open

Pause

Buy time so your response is chosen, not reflexive.

The Parent Pause

20 sec

4 steps · tap to open

Delay the Consequence

Anytime

4 steps · tap to open

If you lost your temper today

Rupture is normal; repair is what builds security. Go back when you're calm, name your part without excusing it, and reconnect: "I got loud earlier. That wasn't about you. I'm working on it, and I love you." That sentence does more than a perfect day would.