By: Karen Schwartz Triana LMHC
Month 1: The Foundations of Chill
Your starter pack for keeping it together (most days).
Welcome to Month 1 of Coping Skill of the Week: Now with Fewer Meltdowns! This month is for you if you’ve ever had the feeling that your emotions were hosting a party and neglected to invite your brain. We’re starting with the basics — the essential skills that help you find calm when life feels like a hurricane made of emails, traffic, and unexpected HOA drama.
Week 1: Box Breathing (aka Tactical Calm for Overthinkers)
You know that moment when you’re stuck in traffic on 19, your iced coffee is sweating like you’re in a sauna, and the universe just threw you another curveball? It’s time to channel your inner ninja and box breathe.
How it works:
Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. Repeat a few rounds.
It’s like telling your brain, “Chill. We got this.” Even Navy SEALs swear by it — so it must be good, right?
Week 2: Opposite Action (Fake It ‘Til You Make It… Or Cry Later)
Feeling like crawling into a blanket burrito and binge-watching sad documentaries? Instead, try doing the opposite of what your mood urges.
If you want to hide, show up.
If you want to sulk, smile (even if it’s just a little).
Your brain gets confused and eventually, the real feelings catch up — and sometimes, you feel better.
Week 3: The 5-4-3-2-1 Grounding Trick (Your Brain’s Reset Button)
When anxiety spins like a toddler on a sugar rush, it’s time for the ultimate reset:
- 5 things you see
- 4 things you can touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
It’s sensory overload for your anxious brain — in a good way.
Week 4: Radical Acceptance (Surrender Without Giving Up)
Life sometimes gives you the gift of “this sucks.” Radical acceptance means saying, “Okay, this is happening, and I’m still standing.”
It’s not giving up. It’s peace in the chaos. Like accepting that your mailbox will always be the neighborhood’s most ‘creative’ (read: rebellious) sculpture.
Your Monthly Challenge:
Try each skill once a week. Journal your experience (or just vent to your dog). Notice what helps, what feels weird, and what makes you laugh (because humor is healing).
Ready to take the next step? Book a session with us at Caliper Wellness in New Port Richey — we’ll help you personalize these skills and build your own anti-meltdown toolkit.
Get Started: Caliperwellness.com/services