21/03/2026
1. Pause and notice your body.Before anything else stop, breathe, and check in physically.
Ask yourself: Where do I feel tension, heat, or collapse?
Take three slow breaths, gently unclenching your jaw, shoulders, or stomach.This is mindfulness returning to the body so the mind can follow.
2. Name what’s presentLabel what you’re feeling right now without judgment.Examples: sad, anxious, numb, shame, anger, confusion, hope.
Naming emotions helps lower their intensity because what’s acknowledged stops fighting for attention.
3. Reality-check your thoughtsAsk:
* What story am I telling myself right now?
* Is there another possible interpretation?
* Am I in the past, the future, or the present?
This helps you shift from emotional mind to wise mind the place where truth and compassion meet.
4. Regulate through the senses.Ground yourself in one of five ways
* Listen to calming music or nature sounds
* Smell something grounding (essential oils, coffee, your shampoo)
* Touch something comforting (a blanket, pet, or warm mug)
* Look around and name five things in your space
* Taste something simple (mint, tea, or cold water)
5. Reconnect with what helps you cope
Choose one small supportive action — not to “fix” your feelings, but to hold them safely.
Examples: step outside, write a note to yourself, text a trusted friend, stretch, or move your body gently.Tiny actions root you in self-agency.
6. Close with compassion
End your check-in by saying to yourself:
“I’m learning how to stay with myself, even when it’s hard.
Remind yourself that dysregulation is just your nervous system asking for care.
Offer yourself something kind before re-entering your day: a break, a deep breath, or a moment of stillness
