1Chapter 1: Spot the Spiral: Recognize It Faster, Soften It Sooner
7Chapter 7: If–Then Plans: Pre-Choose Calm Under Pressure
2Chapter 2: Box Breathing Reset: Calm the Body, Quiet the Mind
8Chapter 8: Time-Limited Worry Window: Contain the Noise
3Chapter 3: 5-4-3-2-1 Grounding: Return to the Room
9Chapter 9: Boundary Scripts: Protect Your Energy in Real Time
4Chapter 4: Thought Parking Lot: Save It, Stop the Spiral
10Chapter 10: Habit Loop Rewrite: Install Calm as Default
5Chapter 5: Leaves on a Stream: Unhook from Thoughts
11Conclusion
