Name the feeling — no need to find the cause. Notice where in your body you feel it most, and its quality (heavy, hot, cold, tight, pressing, or empty).
Give the feeling a simple name: sadness, fear, anger, shame, restlessness, or not sure.
Notice where in your body the feeling is strongest.
With each breath, imagine making a little space around that area. Don't try to push the feeling away — just make room for it.
Say: "This feeling is here now; I can be safe for a few moments."
Feel the floor under your feet. Then choose one small task for yourself.
