No thinking needed — the plan already thought for you. Do one:
done ✓ Breathe 4-7-8 in 4 · hold 7 · out 8 — four rounds, eyes anywhere did it Cold shower reset 30 seconds is enough — the body resets before the head did it Step outside — walk no route, no phone — just legs movingheart pounding 10+ minutes? this might be panic — it passes, you are not dying · panic guide →
passing? · optional
naming can wait — the wave is logged either way · plan edits live in Mind → When it hits