Anytime
Two-minute reset
A hard moment at work can leave your body on high alert. Before you send a message, explain yourself, or make a decision, give yourself two minutes.
- 1
Put both feet on the floor. Let your shoulders drop if they can.
- 2
Look around the room. Name three things you can see. They can be ordinary things: a mug, a window, a pen.
- 3
Breathe in gently through your nose for a count of four.
- 4
Breathe out slowly for a count of six.
- 5
Repeat that four times. Don't force a deep breath. A comfortable breath is enough.
- 6
Put one hand on the desk, your chair, or your leg. Notice the pressure and texture beneath your hand.
- 7
Say quietly to yourself: "That was hard. I don't have to solve it this second."
- 8
Ask one simple question: "What's my next small step?"
Your next step might be getting water, writing down what happened, asking for time, or talking with someone you trust. Grounding doesn't fix the situation. It simply gives you enough space to think clearly before you choose what to do next.
If you're going through a really hard time
If things feel overwhelming, or you're struggling to cope and don't feel safe, you don't have to carry this alone. Please reach for support now.