After the Call

A short decompression walk-through for the hour after a difficult incident.

1. Park it for a minute

   You don't have to process the whole call right now. Just this minute.

   20s

2. Long exhale

   Three slow breaths, out longer than in. Let the jaw loosen.

   30s

3. Body check

   Scan from hands to shoulders to jaw. Where are you still bracing? Let that spot drop.

   30s

4. Name the facts

   Silently: what happened, what you did, what's over now. Facts only — no verdict on yourself.

   40s

5. Separate then from now

   Look around the room. The call is finished. You are here, and it's a different moment.

   30s

6. One next step

   Water, a shower, a walk to the bay, or a word to someone on the crew. Pick one small thing.

   30s

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