For when things get overwhelming, buzzy, or disconnected. One to three minutes, anywhere. Step away physically if I can. Inhale slowly through my nose. Exhale longer than I inhale — the long exhale is the part that actually does the work, and it works fast. Then, quietly, to myself:
- “I return to myself.”
- “I choose what happens next.” Sixty seconds of this can completely shift my state. It sounds too simple to work and it works anyway.
When I’m floaty instead of flooded
Different problem, different fix. This one wants sensory input, not breath:
- Cold water on my wrists
- Step outside for fresh air
- Touch something textured — fabric, jewelry, wood
- Make eye contact with someone I trust These put me back in my body quickly.