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Calm check-inJournal
Private spaceMessage to yourself
Gentle reminderPanic help
GroundingWhen it feels too much
1. Name 5 things you see
2. Breathe slowly
3. Feel your feet on the ground
4. Tell yourself: “This will pass.”
My personal panic calm method
Write what helps you calm down (a sentence, steps, reminders…)
Breathing
HeartbeatFollow the heartbeat: inhale when it grows, exhale when it shrinks.