Practices

A private anxiety tracker from The Ballast Principle: five 1–5 questions, a /25 baseline, and a quarterly trend chart stored only on your device.

Guided box breathing in your browser: a calm 4-4-4-4 visual you can follow for one minute or ten. Used by military and first responders to steady the nervous system.

Guided 4-7-8 breathing: inhale 4, hold 7, exhale 8, with a calm visual pacer. The long exhale is the fastest lever your nervous system has.

The 5-4-3-2-1 grounding technique, guided step by step: five things you see, four you can touch, three you hear, two you smell, one you taste.

Give every worry an appointment: capture it, set when you'll deal with it, and run a contained worry session with a timer. A classic CBT technique, private in your browser.

Run the four beats from The Ballast Principle on whatever is making you anxious right now: Read it, Check what it is good for, Trim one thing, and Sail.

Five questions that tell a real worry from a false alarm: target, proportion, sleep test, action test, exit. From Chapter 8 of The Ballast Principle.