“Calm down” is the standard advice. It names the destination and skips the how. This Kit is the how.
Ninety seconds isn’t how long a feeling lasts. It’s how long you hold off before you add to it, so you don’t send the message, say the thing, or go silent for three days.
Answer one question to find your lane: loud or quiet.
Run your lane’s three steps once while you’re calm, so it’s ready before you need it.
Pick one rule: one cue, one action.
Use the library of other tools if your lane isn’t enough.
The loud lane and the quiet lane, three steps each, about ninety seconds
Your rule: one if-then sentence, decided while nothing is wrong
What to do when it doesn’t pass
The Map, which points you to a tool by what your body is doing
Eight tools, each with a stop rule and an evidence tag, plus where each one comes from
A starting tool for each of the eighteen patterns in Old Habits
Fourteen pocket cards to print and cut out, a debrief page and a log
A Support page for Australia, the United States and the United Kingdom
Phone wallpapers of the Map and the Quick Return page, for Australia, the US and the UK
Every tool carries a tag: Strong, Some, Widely used or Comfort. Several are widely used coping skills with little direct research behind them, and the Kit says so. It also lists what I left out and why.
It’s made for everyday reactivity: the text from your mother, the tone from your partner, the moment you’re about to say the thing or go quiet for a week.
It isn’t for panic attacks, flashbacks, or the feeling of leaving your own body. It isn’t therapy, it isn’t treatment for anything, and it isn’t a way to stop feeling things. I’m a coach, not a psychologist, therapist, counsellor or clinician.
The Ninety Seconds Kit as a phone PDF (75 pages) and an A5 PDF (61 pages) for print or tablet
Six phone wallpapers: the Map and the Quick Return page, each for Australia, the US and the UK
Digital download only. Your download link arrives by email straight after you pay. Prices are in Australian dollars. It’s also included free with Old Habits.
Do I need Old Habits to use the Kit?
No. The Kit works on its own. If you do have Old Habits, the Kit has a page matching a starting tool to each of the eighteen patterns.
I’m buying Old Habits. Do I need to buy this too?
No. It’s included free with Old Habits.
Will this stop me feeling things?
No, and it isn’t meant to. It’s what you do in the meantime, so you don’t add to the moment.
Is it therapy?
No. It’s a set of widely used coping tools, and none of them is guaranteed to work for you. If a trigger regularly takes you hours or days to come down from, that’s a job for a person. The Support page lists where to start.
Will you update it?
This is version 1, October 2026. If I add to the Kit, I’ll email everyone with access.
What if there’s a problem with my files?
Email hello@heyitsnardia.com and I’ll fix it. For a major problem you can choose a replacement or a refund. If you buy it twice by mistake, tell me within 7 days and I’ll refund the duplicate. If you simply change your mind, I can’t offer a refund. The Refunds page has the full policy.
The Ninety Seconds Kit
“Calm down” is the standard advice. It names the destination and skips the how. This Kit is the how.
Ninety seconds isn’t how long a feeling lasts. It’s how long you hold off before you add to it, so you don’t send the message, say the thing, or go silent for three days.
Answer one question to find your lane: loud or quiet.
Run your lane’s three steps once while you’re calm, so it’s ready before you need it.
Pick one rule: one cue, one action.
Use the library of other tools if your lane isn’t enough.
The loud lane and the quiet lane, three steps each, about ninety seconds
Your rule: one if-then sentence, decided while nothing is wrong
What to do when it doesn’t pass
The Map, which points you to a tool by what your body is doing
Eight tools, each with a stop rule and an evidence tag, plus where each one comes from
A starting tool for each of the eighteen patterns in Old Habits
Fourteen pocket cards to print and cut out, a debrief page and a log
A Support page for Australia, the United States and the United Kingdom
Phone wallpapers of the Map and the Quick Return page, for Australia, the US and the UK
Every tool carries a tag: Strong, Some, Widely used or Comfort. Several are widely used coping skills with little direct research behind them, and the Kit says so. It also lists what I left out and why.
It’s made for everyday reactivity: the text from your mother, the tone from your partner, the moment you’re about to say the thing or go quiet for a week.
It isn’t for panic attacks, flashbacks, or the feeling of leaving your own body. It isn’t therapy, it isn’t treatment for anything, and it isn’t a way to stop feeling things. I’m a coach, not a psychologist, therapist, counsellor or clinician.
The Ninety Seconds Kit as a phone PDF (75 pages) and an A5 PDF (61 pages) for print or tablet
Six phone wallpapers: the Map and the Quick Return page, each for Australia, the US and the UK
Digital download only. Your download link arrives by email straight after you pay. Prices are in Australian dollars. It’s also included free with Old Habits.
Do I need Old Habits to use the Kit?
No. The Kit works on its own. If you do have Old Habits, the Kit has a page matching a starting tool to each of the eighteen patterns.
I’m buying Old Habits. Do I need to buy this too?
No. It’s included free with Old Habits.
Will this stop me feeling things?
No, and it isn’t meant to. It’s what you do in the meantime, so you don’t add to the moment.
Is it therapy?
No. It’s a set of widely used coping tools, and none of them is guaranteed to work for you. If a trigger regularly takes you hours or days to come down from, that’s a job for a person. The Support page lists where to start.
Will you update it?
This is version 1, October 2026. If I add to the Kit, I’ll email everyone with access.
What if there’s a problem with my files?
Email hello@heyitsnardia.com and I’ll fix it. For a major problem you can choose a replacement or a refund. If you buy it twice by mistake, tell me within 7 days and I’ll refund the duplicate. If you simply change your mind, I can’t offer a refund. The Refunds page has the full policy.
“Calm down” is the standard advice. It names the destination and skips the how. This Kit is the how.
Ninety seconds isn’t how long a feeling lasts. It’s how long you hold off before you add to it, so you don’t send the message, say the thing, or go silent for three days.
Answer one question to find your lane: loud or quiet.
Run your lane’s three steps once while you’re calm, so it’s ready before you need it.
Pick one rule: one cue, one action.
Use the library of other tools if your lane isn’t enough.
The loud lane and the quiet lane, three steps each, about ninety seconds
Your rule: one if-then sentence, decided while nothing is wrong
What to do when it doesn’t pass
The Map, which points you to a tool by what your body is doing
Eight tools, each with a stop rule and an evidence tag, plus where each one comes from
A starting tool for each of the eighteen patterns in Old Habits
Fourteen pocket cards to print and cut out, a debrief page and a log
A Support page for Australia, the United States and the United Kingdom
Phone wallpapers of the Map and the Quick Return page, for Australia, the US and the UK
Every tool carries a tag: Strong, Some, Widely used or Comfort. Several are widely used coping skills with little direct research behind them, and the Kit says so. It also lists what I left out and why.
It’s made for everyday reactivity: the text from your mother, the tone from your partner, the moment you’re about to say the thing or go quiet for a week.
It isn’t for panic attacks, flashbacks, or the feeling of leaving your own body. It isn’t therapy, it isn’t treatment for anything, and it isn’t a way to stop feeling things. I’m a coach, not a psychologist, therapist, counsellor or clinician.
The Ninety Seconds Kit as a phone PDF (75 pages) and an A5 PDF (61 pages) for print or tablet
Six phone wallpapers: the Map and the Quick Return page, each for Australia, the US and the UK
Digital download only. Your download link arrives by email straight after you pay. Prices are in Australian dollars. It’s also included free with Old Habits.
Do I need Old Habits to use the Kit?
No. The Kit works on its own. If you do have Old Habits, the Kit has a page matching a starting tool to each of the eighteen patterns.
I’m buying Old Habits. Do I need to buy this too?
No. It’s included free with Old Habits.
Will this stop me feeling things?
No, and it isn’t meant to. It’s what you do in the meantime, so you don’t add to the moment.
Is it therapy?
No. It’s a set of widely used coping tools, and none of them is guaranteed to work for you. If a trigger regularly takes you hours or days to come down from, that’s a job for a person. The Support page lists where to start.
Will you update it?
This is version 1, October 2026. If I add to the Kit, I’ll email everyone with access.
What if there’s a problem with my files?
Email hello@heyitsnardia.com and I’ll fix it. For a major problem you can choose a replacement or a refund. If you buy it twice by mistake, tell me within 7 days and I’ll refund the duplicate. If you simply change your mind, I can’t offer a refund. The Refunds page has the full policy.
The Ninety Seconds Kit
“Calm down” is the standard advice. It names the destination and skips the how. This Kit is the how.
Ninety seconds isn’t how long a feeling lasts. It’s how long you hold off before you add to it, so you don’t send the message, say the thing, or go silent for three days.
Answer one question to find your lane: loud or quiet.
Run your lane’s three steps once while you’re calm, so it’s ready before you need it.
Pick one rule: one cue, one action.
Use the library of other tools if your lane isn’t enough.
The loud lane and the quiet lane, three steps each, about ninety seconds
Your rule: one if-then sentence, decided while nothing is wrong
What to do when it doesn’t pass
The Map, which points you to a tool by what your body is doing
Eight tools, each with a stop rule and an evidence tag, plus where each one comes from
A starting tool for each of the eighteen patterns in Old Habits
Fourteen pocket cards to print and cut out, a debrief page and a log
A Support page for Australia, the United States and the United Kingdom
Phone wallpapers of the Map and the Quick Return page, for Australia, the US and the UK
Every tool carries a tag: Strong, Some, Widely used or Comfort. Several are widely used coping skills with little direct research behind them, and the Kit says so. It also lists what I left out and why.
It’s made for everyday reactivity: the text from your mother, the tone from your partner, the moment you’re about to say the thing or go quiet for a week.
It isn’t for panic attacks, flashbacks, or the feeling of leaving your own body. It isn’t therapy, it isn’t treatment for anything, and it isn’t a way to stop feeling things. I’m a coach, not a psychologist, therapist, counsellor or clinician.
The Ninety Seconds Kit as a phone PDF (75 pages) and an A5 PDF (61 pages) for print or tablet
Six phone wallpapers: the Map and the Quick Return page, each for Australia, the US and the UK
Digital download only. Your download link arrives by email straight after you pay. Prices are in Australian dollars. It’s also included free with Old Habits.
Do I need Old Habits to use the Kit?
No. The Kit works on its own. If you do have Old Habits, the Kit has a page matching a starting tool to each of the eighteen patterns.
I’m buying Old Habits. Do I need to buy this too?
No. It’s included free with Old Habits.
Will this stop me feeling things?
No, and it isn’t meant to. It’s what you do in the meantime, so you don’t add to the moment.
Is it therapy?
No. It’s a set of widely used coping tools, and none of them is guaranteed to work for you. If a trigger regularly takes you hours or days to come down from, that’s a job for a person. The Support page lists where to start.
Will you update it?
This is version 1, October 2026. If I add to the Kit, I’ll email everyone with access.
What if there’s a problem with my files?
Email hello@heyitsnardia.com and I’ll fix it. For a major problem you can choose a replacement or a refund. If you buy it twice by mistake, tell me within 7 days and I’ll refund the duplicate. If you simply change your mind, I can’t offer a refund. The Refunds page has the full policy.
