ZONE GUIDE
Calm & Start — Breathe and find your bearings
When it’s too much, start with one small step.
What is this zone
A quiet place. Breathing exercises, grounding, and a post-diagnosis orientation guide.
When to use it
When you feel overwhelmed, anxious, or don’t know where to begin.
What to do first
Start with a breathing exercise (2 minutes) or read the “First steps” guide.
What it does NOT do
It is not therapy. It does not replace a psychologist. It is a grounding and information tool.
Example
Guided breathing: inhale 4 sec, hold 7 sec, exhale 8 sec. Repeat 3 times.