1. Interrupt: whatever you are doing when you notice you are feeling stressed, anxious, or overwhelmed, stop for a moment. When you sit at your desk, get up, make a cup of tea, go to the bathroom, move a bit.
2. Check in with yourself: Am I ok? Do I need to eat or drink? Do I need to pee? Am I tired? Did I have too much caffeine? Am I doing to many things at once? Is there something that is bothering me (noise, light, smell, tight clothes, a conversation I had…).
3. Ground yourself in the present moment: notice your body, maybe take an imaginative journey through your body parts. Notice your breathing, is it shallow or deep, even or scattered, long or short. Notice the sounds around you, from the very close to the very far ones. Notice any smells. Take a few minutes to take in with your senses whatever is present.
How do you feel now?