Two practical protocols for intense anxiety and overload.
1. Grounding: feel the weight 2. Breath: 3 deep inhales, slow exhale through mouth 3. Label: 'Worry' or 'Scenario' 4. Space: open peripheral vision
1. Grounding: feel the soles 2. Breath: stay in its flow 3. Attention: a fixed point 4. Space: soften the gaze — stimuli are clouds