S
stop physically , literally stop moving stop whatever you're doing freeze in space . take a step back from whatever you're doing, if you feel comfortable. stop engaging with whatever it is you're doing.
T
take a breath inhale for five sec , pause at the top of your breath then exhale for seven seconds ,focus only on breathing take as long as you need.
O
observe . pay attention to nay unease you feel in your body , scan from head to toe , observe your heart rate or any areas of restlessness .
what emotions are you feeling ?
name them , what is going on in environment it is loud or quiet ?
P
proceed with purpose , what is it that you need right now ? is it rest ?
food ? what is realistically manageable right now? what is going to serve you right now ? is it getting back to work for 20 min ? calming down with the shower ? decide what is in your best interest and commit to it.
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