Here is a technique for stress management that is pretty easy and is great for moments where you are freaking out. It starts with identifying 5 things that you can see. With each thing, identify it and acknowledge it. Take a few seconds on each item or thing that you look at. Then identify and acknowledge 4 things that you can feel. Touch and focus on those 4 things for at least a couple seconds each. Do the same kind of thing for 3 things you can hear, 2 things you can smell and 1 thing you can taste. You can swap the senses and the number of things you have to find depending on your environment. Breathe, it will be fine.
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