1. Pause for one breath.

Let it be deep, but easy.
When everything feels like too much, give yourself one steady breath, the kind your body knows how to take, even when your mind is racing.
Let it in. Let it out.
That’s your moment of relief.
Feel a bit better? Even if you said not yet, try again.
It’s one of the few things that works, whether you’re into science, mindfulness, or just need a second to catch your breath.

Recognize you’re overwhelmed, and that’s natural.
This pause is how you take yourself seriously, not everything else.
Your peace of mind matters more than anything that doesn’t serve your highest good.
You’re here, and this moment is your chance to choose with intention.

3. Look for one thing going right.

It can be something we often overlook, like the fact that you’re breathing, that you can move, or that the water and power are working.

We overlook the things holding us up, like breath, safety, choice. They’re easy to miss, but powerful to remember.
If you have food, the freedom to choose, and a sense of self, that’s more than enough to start from.
Let that awareness relax your mind.

4. Do a quick body check.

Drop your shoulders and do a gentle neck stretch.
Unclench your jaw. Relax your hands.
Let your face relax, and if it doesn’t feel strange, smile a little, even just from remembering something that made you feel good.
Take another deep breath. These small shifts tell your body. You’re safe now.

Even if your mind is still racing, your body, your inner wisdom, knows how to lead the way.
Nothing’s chasing you, it’s just a lot right now. And that’s real.
And this too shall pass.
You’ve made it through before. You’ll get through this too.

5. Choose what matters now.

Think about what truly needs your care, and let the rest wait.
Take one small action, or give yourself a moment to rest.
You don’t have to solve everything right now.
Clarity comes when there’s space, and you’re already creating it by choosing to pause.

Whatever you’re feeling, the pressure, the overwhelm, the urgency, the less you grip it, the easier it becomes.
This isn’t about weakness. It’s about using your energy wisely. Even emergency training starts with staying calm, not reacting fast.