Here are a few things you can do right now:

        Breathe intentionally:

        Inhale slowly to the count of four. Hold for 4 seconds, exhale for 6–8 seconds. Repeat two more times.

       This activates the parasympathetic nervous system (your “rest and digest” mode).

       Apply Pressure:

       Press your feet into the floor, or press your palms together firmly. You can also try wrapping up in a blanket.

       Deep pressure can help regulate the nervous system and bring a sense of containment.

       Speak Gently to Yourself:

       “I am safe in this moment.”

       “I am stronger than I feel.”

       “I am allowed to rest.”

       Gentle words help create a sense of inner shelter. It quiets harsh self-criticism.