What to do when intensity spikes suddenly
When intensity spikes, regulate the body first.
Do not debate.
Do not analyze.
Do not explain.
Regulate.
Step 1 — Stop Movement
Freeze your body for 10 seconds.
Interrupt escalation physically.
Step 2 — Lengthen the Exhale
Inhale 4 seconds.
Exhale 6–8 seconds.
Repeat 5 cycles.
Longer exhale = safety signal.
Step 3 — Anchor the Senses
Name:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Bring attention out of narrative.
Step 4 — Lower the Shoulders
Drop jaw.
Release tongue from roof of mouth.
Relax shoulders intentionally.
Tension sustains intensity.
Step 5 — Delay Reaction
No texts.
No emails.
No confrontations.
Return later.
Closing Anchor
Emotions peak.
They also pass.
Regulation first.
Meaning later.
Life.Understood.
Gerald Alba Daquila
©2026 geralddaquila.com
Life.Understood. 