It’s not just in your mind — it’s your body begging you to pause. So, let’s take a moment together. Breathe in. Hold it. Now let it out. Better? Okay, let’s talk.
Start with Your Breath
Honestly, this is my lifesaver. Whenever I feel like I’m losing control, I go back to my breath. Close your eyes and try this:
Breathe in for four counts, hold it for four, and breathe out for six.
Imagine the tension leaving your body with each exhale.
It might sound simple, but trust me, it works wonders.
Ground Yourself in the Now
When your mind is racing, it’s easy to feel like you’re drowning. But there’s a trick I use — it’s called grounding. Look around.
Notice five things you can see: the color of the sky, the texture of your shirt, the way the sunlight hits the wall.
Find four things you can touch: your coffee mug, the soft cushion, the cool floor.
Listen for three sounds: maybe birds chirping, the hum of the fridge, or even your own breath.
It’s like giving your brain a little anchor to hold onto.
Move Your Body, Even Just a Little
I know, when you’re feeling like this, moving is the last thing on your mind. But trust me — a simple walk around the block can do magic. If walking feels too much, just stretch. Roll your shoulders, tilt your head side to side. Even these small motions remind your body it’s okay to relax.
Sip on Something Warm
There’s something about holding a warm mug that feels like a hug, isn’t there? Brew some chamomile tea or your favorite herbal blend. Take small sips and just… feel the warmth. It’s not just tea — it’s comfort in a cup.
Write It Out
Sometimes, when my heart is too loud, I grab a notebook and pour it all out. No rules, no filters — just write whatever comes to mind. Angry? Scared? Confused? Get it out on the page. And hey, if you’re not a writer, doodle! Even scribbles can help release what you’re holding onto.
Give Yourself Permission to Pause
This one’s important. It’s okay to stop. To put down your to-do list and just exist for a while. Light a candle, put on some soft music, or just sit by the window and watch the world go by.
It’s Temporary, I Promise
I know it feels heavy right now, like it’ll never end. But you’ll get through this. You’re stronger than you think. Every time you feel your heart pounding, remember — it’s your body trying to protect you. It’s okay to feel scared, but you’re not alone in this.
Whenever it feels too much, just come back to this. Let’s take one step at a time. You’ve got this, okay? Now tell me, how do you feel? Let’s talk it through.
