🌊
情绪冲浪Ride the wave
先冷静下来Calm down first
💬
缓冲词库Buffer phrases
先别说话，选一句Don't say it yet
🔍
疑云整理器Doubt sorter
把知道的和猜的分开Separate facts from guesses
🌊 情绪冲浪Ride the wave
你现在不需要解决任何事，只需要撑过这几分钟。
You don't need to solve anything. Just get through these few minutes.
吸 4
吸气 4 秒 · 停顿 4 秒 · 呼气 6 秒
Inhale 4s · hold 4s · exhale 6s
🖐 5-4-3-2-1 接地练习5-4-3-2-1 grounding
一步一步来，不用急。
One step at a time. No rush.
💬 先别说话，选一句Don't say it yet. Pick a line.
有些话，说出来会后悔。先在这里找一句，替你说。
Some words are hard to take back. Borrow one here.
🔍 疑云整理器Doubt sorter
先别下结论。像侦探一样，把知道的和猜的分开。
Don't conclude yet. Like a detective: separate what you know from what you guess.
🔄 换个角度：如果我是对方，我会怎么解释这件事？如果我是旁观者，我会看到什么？
🔄 Shift perspective: If I were them, how would I explain this? If I were an outsider, what would I see?