This report lays out a science-backed toolkit for staying calm when life goes sideways, combining clear psychological frameworks (like CBT’s thought-reframing and ACT’s acceptance strategies) with quick “mind hacks” such as self-distancing, anchor breathing, and progressive muscle relaxation. You’ll find step-by-step exercises—mindful journaling prompts, behavioral activation tweaks, and emotion-labeling drills—alongside real-world case studies showing how small shifts in perspective and habit can transform frustration into focus and keep you cool under pressure.