1-Minute Emergency Self-Care Anchors

Time needed: 60 seconds each (use any one)

Setting: In between tasks/meetings, waiting, crisis moments

Purpose: Micro-recovery when overwhelmed

1. The Reset Button (60 seconds)

What: Stop wherever you are. Place feet firmly on ground, hands on desk/lap. Take 3 deliberate breaths saying:

Breath 1: "I notice I'm rushing"

Breath 2: "I can pause"

Breath 3: "Just this moment"

Notice: Speed of thoughts, tension spots, urge to continue pushing

Why: Interrupts autopilot, creates tiny boundary, allows micro-reset

2. The Pressure Valve (60 seconds)

What: Find nearest window/door/quiet corner. For 30 seconds let out long sighs. Next 30 seconds name 3 things you can let go of right now.

Notice: Where you're holding pressure, what small release feels like

Why: Releases built-up tension, reduces mental load, prioritizes essentials

3. The Nourish Now (60 seconds)

What: Do ONE thing:

- Drink water mindfully

- Roll shoulders and neck

- Feel air on face by window

- Put hands on heart

- Name one thing you're handling well

Notice: What your system most needs right now

Why: Provides immediate care, maintains basic needs, acknowledges effort

Closing: Whisper "This is enough"

Notice: Even tiny pauses help

Why: Makes self-care possible in crisis