Module 2: The Mini Reset Menu
6 Things You Can Do in a Bathroom Stall, Your Car, or a 3-Minute Break
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1. The Exhale-Only Reset
How:
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Let out a long breath.
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Don’t force the inhale—let it come on its own.
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Repeat for 3 rounds.
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Why it works:
Exhaling activates your parasympathetic nervous system—the part responsible for calming you down. You don’t have to breathe “right.” Just let go.
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2. The Shoulder Drop
How:
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Lift your shoulders as high as you can. Hold for 5 seconds.
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Then let them drop like dead weight.
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Repeat twice.
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Why it works:
It interrupts tension patterns your body holds without you noticing. Especially when you’re bracing for the next thing.
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3. Name the Thing
How:
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In your head, complete this sentence:
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“Right now, I’m carrying _____. Say it once. Don’t fix it. Just name it.
Why it works:
Naming reduces limbic overload. When stress gets words, it loses grip.
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4. Cold Water Reset
How:
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Run cold water over your wrists for 15–30 seconds.
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If not possible, press a cold water bottle or surface to the back of your neck or chest.
Why it works:
This activates the mammalian dive reflex, which slows your heart rate and grounds your system. It’s basic biology, not magic.
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5. Tense + Release
How:
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Pick one part of your body (jaw, fists, thighs).
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Tense it hard for 10 seconds. Then release.
Why it works:
Burnout often locks your body in freeze mode. A micro-dose of tension, followed by release, helps shake it loose.
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6. Permission Slip
How:
Say one of these quietly to yourself:
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“I don’t have to be okay right now.”
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“This is more than anyone should have to carry.”
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“I’m allowed to stop performing.”
Why it works:
Self-talk isn’t fluffy if it’s real. Your nervous system listens when you say something true—especially when no one else is saying it.
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Use what you can. Skip what you can’t.
There is no wrong way to reset. Every time you interrupt the spiral—even for 30 seconds—you’re building a bridge back to yourself.