01/11/2026
Feeling overwhelmed or panicked?
Here is a quick 3-step grounding guide to help you pause and regain control in 60 seconds:
* Name it: Remind yourself that this is just panic, not real danger, to interrupt the mental spiral.
* Slow the exhale: Inhale for 4 seconds and exhale for 6 seconds to signal your nervous system that it’s safe to calm down.
* Look and name: Find and name five things around you to pull your focus back into the present moment.
Save this for later just in case you need a quick reset!