For when you feel yourself spiralling

Hey! Hey, you! Yes, you. I'm asking you for three minutes of your attention right now. Three minutes that will hopefully stop your thoughts in their tracks. You are supported, and you can breathe. Take at least 10 rounds of breath, ensuring your exhale is either the same length or longer than the inhale. Breathe in, breathe out - notice how this starts to relax your nervous system.

In

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Out

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In

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Out

Continue to breathe deep for 10 more breaths.

1) Root. Wherever you are (standing up, sitting down, lying down, feel your feet on the ground. Really root through your feet and feel the support underneath you. Take a second here - close your eyes for a minute if that feels good. You are supported. Feel the sturdy ground holding you up? Okay, good. now let's shift to the next step.

2) Breathe. Keep breathing. Feel your lungs expand.

3) Sip. If it's accessible to you, make a cup of tea. If not, a glass of water will do just fine. Once you have your drink in hand, sip on it slowly and notice your nervous system slowing down even more.

4) Visualize. Picture the source of spiralling as a separate entity from you. It does not define you. It's probably not an objective truth. Whatever it is, you can work through it better if you keep it external from your precious energy field. You are here, with me, and your problem is over there. It still exists, and you can still find ways to deal with it, but it is over there.

5) Breathe. Deep breathes.

6) Sip. Sip your tea or water.

7) Whisper. Whisper to yourself something that you need to hear. A personal favourite: "You are exactly where you are supposed to be right now. I believe in you". Repeat this 3-5 times.

You just showed up for yourself by breathing, hydrating, rooting, and visualizing. Maybe take some space from whatever triggered your spiral - whatever space means to you (ideas: funny tv show, podcast walk, nap, hot shower, a cup of tea, and a good book).

Keep the problem external from your precious self and I assure you navigating through it will be easier. Is the spiral worth it? It isn't. Keep breathing.