Use this when you feel overwhelmed, anxious, or emotionally “flooded”. You’re not trying to force the feeling away — just helping your body return to safety.
Sit comfortably if you can. If not, you can do this standing. Breathe normally — no pressure to “do it perfectly”.
Press your feet into the ground. Feel your chair or the floor supporting you. Name one thing you can see right now.
Inhale gently through your nose for 4, exhale slowly for 6. Do that 3 times. Let your shoulders soften.
Name 5 things you see, 4 things you feel (touch), and 3 things you hear. Quietly, in your head.
Place a hand on your chest or belly if it feels okay. Say: “I’m here. I’m safe enough in this moment. One step at a time.”