Calm Zone
Fighting for fairness is exhausting. Park the case for a few minutes — your nervous system is evidence too.
Guided breathing
Inhale
4
Completed cycles: 0
5-4-3-2-1 grounding
Say each one out loud. Tick it when you have found them.
A thought to hold
“You are not behind. You are in the middle of something hard.”
Quiet timer
Step away from the case. No screen, no thinking about the hearing.
05:00
Worry dump
Empty your head here. Saved on this device until you clear it.
Progressive muscle release
Tense each group for 5 seconds, then let go for 10: fists → forearms → shoulders → jaw → stomach → thighs → calves → feet. Finish with one long exhale and notice the difference between tension and release. Repeat twice before sleep.