stress-kit

# Stress Kit

Generic "try meditation" fails. Match tools to real triggers. Rehearse before the spike.

Inspired by SkillMedev stress-management (MIT). Original Grok remake. Not therapy and not a diagnosis. Complements sleep-protocol and habit-loop without replacing them.

Read `references/red-flags.md` before you write anything. Fill the three templates.

## When to use
- Constantly stressed, cannot switch off, snaps at people
- Anticipatory stress before meetings or hard talks
- Wants a personal stress toolkit / breathing plan / grounding plan

## When NOT to use
- Red flags in `references/red-flags.md` (crisis, self-harm, panic that needs clinical care)
- Primary complaint is sleep schedule (use sleep-protocol)
- Installing one tiny daily habit only (use habit-loop)
- Medication or diagnosis questions

## Inputs
- Domains in play (work, relationships, money, health, uncertainty)
- Stress rating 1-10 and how long it has been high
- What already failed
- Sleep hours, caffeine timing (brief)
- Whether they can run a 7-day trigger log or need a provisional kit now

## Procedure
1. Read `references/red-flags.md`. If it trips, stop and route to crisis / clinician resources.
2. If they can wait a week: give `templates/trigger-log.md` and schedule toolkit assembly after. If not: build a provisional kit from best guesses, label every guess, revise after a real log.
3. Group spikes. Three or more from one source = primary trigger. Sort each into change / influence / accept.
4. Pick exactly three in-the-moment tools and require one calm rehearsal each:
   - Physiological sigh (two nose inhales, long mouth exhale, ~1 min) for acute spikes
   - Box breathing 4-4-4-4 for anticipatory stress
   - 5-4-3 grounding (see, hear, feel) for rumination
   - Optional swap: 5-10 min walk when the body is agitated
5. Attach three reframe questions for thought-driven triggers: true or story? what would I tell a friend? matter in a year?
6. Add recovery (scheduled micro-breaks, daylight, restoring people, one flow hobby) and prevention (sleep 7-9h, caffeine cut-off, notification prune, one scripted no).
7. Fill `templates/toolkit.md` and `templates/check-in.md`. Keep the toolkit to one page.

## Output format
- Filled toolkit (triggers + buckets + three tools + recovery + prevention)
- Trigger log (blank or filled) and check-in rule
- One line: educational wellness only, not therapy

## Safety
- Follow `references/red-flags.md` with no exceptions.
- Three rehearsed tools beat ten unread techniques.
- Do not diagnose anxiety disorders or dose any drug or supplement.
- Do not treat acceptance as the fix for controllable load, or problem-solving as the fix for truly uncontrollable ones.

## Stop conditions
- Toolkit delivered, or refused because a clinician / crisis line owns it