How to immediately feel regulated and resourced?

I’m tired of this taking ages, I’m young and I want to be able to live and socialise and have fun today. And that’s not possible for me when I’m dysregulated. I always become too needy or just overall restless and push everyone away.

But I can’t spend my life being controlled by dysregulation or shame and hiding myself away.

I need a way to realise that I’m enough within a few minutes of doing some excercise. It doesn’t have to last long, I just need a few hours of calm confidence so that I can go out there and live a little.

All of that without triggering any of the grief that comes with realising that I always had value and lost everything to abuse.

I do have like one day each month when I feel resourced without grief, so I know it’s possible. But it’s at random times.