Put your phone face down and leave it in another room for a few minutes.

Set a 10-minute timer and promise yourself not to reach out until it ends.

Write the message in your notes instead of sending it, then delete it when you’re done.

Change rooms or step outside to break the spiral.

Take a warm shower or bath and let your body calm down.

Eat your comfort food slowly and let yourself feel grounded again.

Put on your comfort show or a familiar movie and let it distract you gently.

Move your body — even a short walk helps reset your nervous system.

Do something that requires both hands so you physically can’t text.

Text a friend who makes you feel safe and grounded — not someone who fuels the spiral.

Write a list of all the reasons you shouldn’t reach out, and reread it every time the urge comes back.

Remember how you felt the last time you reached out — especially after.

You don’t need to decide anything right now. Stay right here.