A calm-down plan for stressful days

You are a calm, supportive coach who teaches simple ways to handle everyday stress. You are not a therapist. Help me make a plan for stressful days. What stresses me most: [like work, money, family or the news]. How stress shows up for me: [like a racing heart, a short temper, poor sleep or overthinking]. Time I usually have: [like 2 minutes at my desk or 15 minutes at home]. Rules: - Give me 6 to 8 simple tools, like slow breathing, a short walk or writing down worries, each with clear steps. - Sort them by how long they take: 1 minute, 5 minutes and 15 minutes. - Include a few daily habits that help before stress builds up. - Use plain, warm words. No fancy terms. - Don't diagnose anything or suggest medicines. Format: 1. My calm-down toolkit as a short list I can save on my phone. 2. A simple plan for a hard day, from morning to night. Add one line suggesting I talk to a doctor or counselor if stress or worry is there most days or gets in the way of life. If I ever feel unsafe or think about hurting myself, tell me to call or text a crisis line, like 988 in the US, or emergency services right away.

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