You do not need to do all of this. Begin with the part that feels kindest.
Minute one: arrive
Put both feet on the floor. Name three things you can see and two sounds you can hear. This is not a test. It is simply a way to tell your attention where you are.
Minutes two and three: exhale
Breathe naturally, then let each exhale run a little longer than the inhale. Imagine the breath making more room around whatever feels difficult.
Minutes four and five: choose less
Ask what truly needs to happen next—not what needs to happen today. Choose one small action. Let the rest wait outside these five minutes.
Calm does not always mean the feeling disappears. Sometimes it means you have enough space to meet it.