Easy Read
Pause the reaction
Start at number 1. You do not need to do everything at once.
Stop the conversation or message.
Do not send, resign, buy, drive away or make a permanent decision while the feeling is at its strongest.
Say when you will return.
Use: “I need a break. I will come back at __.”
Change what your body is receiving.
Move somewhere quieter. Splash cool water on your face or hold something cool.
Slow the breathing.
Breathe in gently for 4 and out for 6. Repeat five times. Stop if you feel dizzy.
Use a technique you already know.
Use any mindfulness or relaxation technique you have learned before.
Check the facts.
What happened? What do you know for certain? Do you even need to respond or react?