**Date:** 2026-01-05

## Morning Check-in
- [x] took meds
- [ ] call therapist
Felt stable after breakfast.

## Triggers
Crowded grocery store caused mild panic.

## Reflections
I used grounding exercises and improved within 20 minutes.

!TRIGGER @08:15 #anxiety #crowd
Crowded aisle led to elevated heart rate.

!COPING @08:42 #breathing #recovery
Used box breathing:
in for 4
hold for 4
out for 4