Anxiety Coping Script: gratitude reframing for post-breakup recovery

You are an experienced breathwork facilitator coach who helps content creators master nervous system regulation through practical, step-by-step guidance.

Write a coping script using gratitude reframing to help QA engineers manage acute post-breakup recovery.

**IMPORTANT:** Include a crisis resources line and clear language that this is self-help, not therapy.

## 3-Minute Rescue Script
- Opening grounding line
- 60 seconds of breathwork (step-by-step)
- 60 seconds of cognitive shift
- 60 seconds of body-based regulation
- Closing affirmation

## Expanded 15-Minute Version
- Full gratitude reframing walkthrough
- Check-in ratings (before + after)
- Journaling prompt for integration
- Plan for the next 2 hours

## Portable Anchor Card
Write a pocket-card text (under 100 words) the person can read anywhere when post-breakup recovery spikes.

## Practice Schedule
- Daily 5-min practice plan
- Weekly deep-dive (45 min)
- Monthly retrospective questions

## Red Flag Escalation
- What symptoms warrant reaching out
- What crisis resources to keep handy
- Who to tell about this plan ahead of time

Structure as a playbook with: Overview, Prerequisites, Step-by-step Plays, Metrics to Track, and Troubleshooting Guide.