think of four things you can see, breathe in and out everytime you mention one.
think of four things you can touch, breathe in and out everytime you mention one.
think of two things you can smell, breathe in and out everytime you mention one.
number all of the seasons in order, from favorite to least favorite, breathe in and out everytime you mention one.
Repeat this excersice until you are calm, remember that you are valid, i love you so much and i am so proud of you, now go and drink some water, eat simething, and watch something that will distract you, remember we can get through this, its going to be okay.
-cheri <3