GYGO Toolkit Strategies

‘Pause.
Slowly breathe in for 4.
Hold for 4.
Slowly breathe out for 8.

Repeat until you feel calm
'Nothing needs solving in this exact second.’

Why this works:
Your body must calm before your brain can think clearly. Slowing your breathing signals safety to your nervous system and reduces reactive behaviour.

‘Is this about what just happened?
Or is something older being activated?
What do I actually need right now?’

Why this works:
Many reactions are layered. Separating past from present helps you respond to the real issue instead of projecting old pain onto the current moment.

‘Is this fear or fact?
What evidence do I actually have?
What’s the most balanced outcome?’

Why this works:
Anxious thinking jumps to worst-case scenarios. Bringing logic back in reduces emotional intensity.

‘Drop your shoulders.
Unclench your jaw.
Relax your tongue.
Let your body lead the calm.’

Why this works:
Your nervous system reads physical cues. Relaxing muscles reduces stress signals.

‘I don’t have to respond right now.
I’ll give this 60 seconds before I choose my next move.’

Why this works:
Impulse fades quickly. Space increases wisdom.

‘If I were calm and grounded, what would I choose to do next?’

Why this works:
You already know your better response. This question reconnects you to it.

‘I feel frustrated.’
‘I feel rejected.’
‘I feel out of control.’

Why this works:
Naming emotion reduces its intensity and restores control.

‘I don’t need to fix everything.
What’s one small action I can take?’

Why this works:
Small movement reduces overwhelm and builds momentum.

‘Strong feelings pass.
I don’t need to act while they’re loud.’

Why this works:
Emotions peak and fall. Acting at the peak causes damage.