Because you matter... every moment

Begin by focussing your attention on something that feels safe, this might be noticing your breath coming in and going out of the body, or the feeling of your feet on the floor or just noticing what colours you can see around you. If you are able to...take 3 longer, deeper breaths and let each breath out really slowly.

Are you able to find 3 words that describe any sensations you have in the body or mind? It might be something like "fizzy....racing....hot", it's ok if the words don't make sense!  Again, see if you can take 3 really slow long breaths.

"How am I doing? What's going on for me right now?" Now if you're able, 3 more slow breaths while you listen for any answers to come (it's ok if you go blank! Just keep breathing).

"Ok, this is how it is right now for me, what would feel really helpful in this moment?" Maybe it's a break, a cup of tea, talking to someone, making a plan, having a cry, going for a walk, let yourself know it's ok to do any of those things (that you can in your circumstances).

Feel yourself solid and secure on the ground/chair and take 3 more slow, deep breaths and when you're ready, thank yourself for taking a pause and then gently move on with your day.  Do any of the things you felt would be helpful right now.  Well Done!