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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Overwhelmed? Take two minutes: breathe out slowly, longer than you breathe in, and let the body lead.
You cannot think your way calm mid-storm, but you can breathe your way there. Slow exhales, then decide.
When emotion spikes hard, splash cold water on your face or hold something cold for a slow count.
A jolt of cold gives the racing body something concrete to settle around. Simple, and it works.
Scan your body, unclench the jaw, drop the shoulders, soften the hands. Let the tension out on each breath.
Emotion tightens the body; the body can loosen the emotion back. Release the grip one part at a time.
When a feeling grips you, name it in one plain word: this is anger, this is fear, this is hurt.
Not a story about why. Just the name. Putting the feeling into a word loosens its hold.
Give the feeling a number from zero to ten, and watch the number instead of obeying it.
A rating turns a wave you are inside into something you are measuring from the shore.
There is more about low mood and hard feelings than the practices: the low mood and hard feelings area has the themes and the courses too.
Under the anger, name the softer feeling: often it is fear, or hurt, or feeling unseen.
Anger is a bodyguard. Name what it is guarding, and it begins to soften.