Use the power of your breath to slow everything down.

Imagine you are drawing a box with your fingers, each side is 4 seconds long.

Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

Repeat for a few rounds.

A simple way to reconnect with the present using your senses.

5 things you can see,

4 things you can touch,

3 things you can hear,

2 things you can smell,

and 1 thing you can taste.

You are here. You are safe.

Gently bring your attention to different parts of your body, from head to toe.

Notice any tension, and with each breath, imagine that space softening a little.

When emotions feel too big, a cold sensation can help reset your nervous system.

Splash cold water on your face or hold something cold and focus on how it feels.

Take a moment to notice and name what you’re feeling right now.

You don’t have to fix it—just giving it a name can help it feel less overwhelming.

Offer yourself the same kindness you would give a friend.

Repeat phrases like, “May I be safe. May I be calm. May I be kind to myself.”