Inside
Body & nervous system
You cannot out-think a body stuck in threat mode. Stabilize the body so your judgment comes back online.
What abuse does to the body
Hypervigilance, insomnia, gut issues, jaw tension, startle response, sexual shutdown or compulsive seeking, brain fog. These are adaptations — not proof you are “weak.”
Baseline protocol (boring on purpose)
- Sleep window: same bedtime ±30 min when possible
- Protein + water early in the day; reduce caffeine after noon if panic is high
- Walk 10–20 minutes daily — regulation, not aesthetic
- Exhale longer than inhale for 2–3 minutes when activated
- Alcohol caution: numbing rebounds into worse anxiety and worse decisions
When panic hits
- Name it: “This is a nervous system wave.”
- Feet on floor, look around the room, name 5 objects
- Delay big messages 20 minutes
- Text a safe person a code word if needed
Gym without self-punishment
Training can restore agency. Using it to “earn” rest or to crush yourself is just another critic. Consistency beats intensity.
Track how you feel week to week: life check-in. Crisis: 988 · US 1-800-799-7233 · Canada 1-833-456-4566.