Save this for when your body feels hijacked and your mind won’t stop racing. When you begin to feel your mind/body begin to spiral try this: Step 1: 5-4-3-2-1 Grounding (60–90 seconds). Use your senses to anchor yourself in the present moment. Name: 🔹 5 things you can see 🔹 4 things you can touch 🔹 3 things you can hear 🔹 2 things you can smell 🔹 1 thing you can taste (I like to use mints or breathe strip) As you go through each, breathe slowly and say to yourself: “I’m here. I’m safe. I can handle this moment.” 👉 This tells your nervous system: The threat is NOT now. Step 2: Soothe the Vagus Nerve (60 seconds) - Place one hand over your heart, the other on your belly. - Inhale through your nose for 4 counts, hold for 2, exhale for 6. - Repeat 3–5 times. - Say gently: “It’s okay to feel this. I’m here with it.” Step 3: Anchor with a Phrase (10 seconds). Pick one phrase and repeat it silently or softly: “I’m grounded. I’m safe.” “This feeling will pass.” “I can ride this wave with kindness.” Remember: You’re not broken, you're adapting.This practice rewires your response one safe moment at a time. You're not doing this alone - we’re right here with you. Tried this today - drop a note below: what shifted for you?