When Everything Feels Like It's Falling Apart

Immediate Crisis Response (First 60 minutes)

Step 1: Physical Reset (10 minutes)

• [ ] Take 10 deep breaths
• [ ] Drink a full glass of water
• [ ] Step outside or change your environment
• [ ] Move your body (walk, stretch, jumping jacks)

Step 2: Perspective Check (10 minutes)

• [ ] Write down exactly what happened
• [ ] Separate facts from fears
• [ ] Ask: "Will this matter in 5 years?"
• [ ] Ask: "What would I tell a friend in this situation?"

Step 3: Support Activation (20 minutes)

• [ ] Text/call one trusted advisor or friend
• [ ] Resist the urge to make major decisions alone
• [ ] Ask for specific help: advice, listening, perspective
• [ ] Schedule follow-up conversation if needed

Step 4: Action Planning (20 minutes)

• [ ] List 3 possible next steps
• [ ] Choose the smallest, most manageable action