One minute reset (for when you are overstimulated)
This is for the moment your chest is tight, the noise is too loud, and your patience feels used up. One minute. No perfection. Just a reset you can do in Melbourne traffic, at a playground, or in your kitchen.
Pick one reset (60 seconds)
- Shoulders down. Exhale like you are fogging a mirror.
- Cold touch. Cold water on wrists or hold a chilled can for 20 seconds.
- Feet anchor. Press your feet into the ground. Name 3 things you can see.
- Single sentence. “I can do the next right thing.”
When your child needs you right now
Use fewer words. Softer voice. Lower your body. Try:
“I’m here. You’re safe. We’ll do this together.”
Why this helps (quick science, plain language)
- A longer exhale nudges the body toward a calmer state.
- Cold touch and grounding can interrupt the stress spiral.
- One sentence reduces cognitive load when you are flooded.
Next gentle step
If you want something structured, use the meltdown support script or the leaving-the-house checklist they’re designed for real life.
Last updated: