The Cold Shock

Reasons / Purpose See tool overview. Do 1) End your shower cool for 30–60s or splash cool water on your face. 2) Immediately do 5 cycles of 4–6 second breathing. 3) Name one feeling word out loud. 4) Take a purposeful step (sunlight, short walk). How & Why It Works Brief sensory contrast + slow breathing can reset arousal and attention. Results / Goals Visible progress within 1–2 weeks (self‑rated mood/engagement).