A short guided practice for the moments just before overwhelm arrives.
Sit with both feet on the floor. Let the breath out longer than you take it in, three times, without forcing anything.
Name four things you can see, three you can hear, two you can feel, and one you are grateful for. Then breathe once more and continue with your day.
Used daily, this becomes a reflex your nervous system reaches for automatically in harder moments.
This resource is offered for general well-being and education. It is not medical or mental-health advice.