If anyone may be in immediate danger, call 911 or your local emergency number.
Slow the Breath
One simple place to start is the breath.
Without forcing it, allow your breathing to become a little slower and a little deeper.
Some people find it helpful to:
Breathe in slowly through the nose.
Pause briefly.
Then exhale gently through the mouth.
A few slower breaths can sometimes help the body begin settling again.
Look Around the Room
Another simple way to settle is to orient to the space around you.
Take a moment to look around the room you are in.
Notice a few things you can see.
A color.
A shape.
A piece of furniture.
A window.
A sound in the distance.
Allow your attention to reconnect with the present moment.
Feel Your Body in the Chair or Floor
Sometimes it helps to reconnect with physical support.
Notice where your body is touching the chair, the floor,
or the ground beneath you.
Feel the weight of your body being supported.
Even a few moments of noticing this can help the nervous system settle.
Move a Little
If your body feels restless or tight,
a small amount of movement can help.
You might:
Stretch your shoulders
Roll your neck gently
Stand up and walk for a moment
Shake out your hands
Movement can help release tension that builds when still for too long.
Step Away If Needed
There is no need to push through difficult material.
If something feels overwhelming,
you can always pause and return later.
Sometimes the most helpful step is simply giving the nervous system time to settle before continuing.