When your mind is stuck in a loop, counting gives it one small, simple job instead. That can be enough to pull some of the intensity down.

It works because counting takes just enough focus to crowd out the spiral, without asking too much of you when things feel hard.

How to do it:

• Start at 20.
• Count down, out loud or in your head: 20, 19, 18…
• Go slow. One number at a time.
• If you lose track, just start over at 20. That happens, it is fine.
• Keep going until you reach 0, or until your mind feels a little quieter.

There is no need to get it right. Just keep counting.

When your mind is moving fast, try naming what is true right now.

Facts can be very plain:

• “I am in my room.”
• “The light is on.”
• “My feet are on the floor.”

When you are in the middle of a panic attack or a spiral, your inner voice can turn harsh. It might tell you that you are overreacting, being weak, or that you should be able to handle this better. That voice only makes things worse.

This exercise asks you to pause and imagine something different. Imagine a friend you love. Someone you truly care about-calls you or sits down next to you and says:

“I am really struggling right now. My heart is racing. I feel like I cannot breathe. I am scared.”

What would you say to them?

You would not roll your eyes or say they are being dramatic. You would not compare their pain to someone else’s. You would probably say something like:

• “I am here. You are not alone.”
• “This is really hard, and I am so sorry you are going through this.”
• “You are safe. This will pass. It always does.”
• “Just breathe with me. I will wait as long as it takes.”
• “You are not crazy. This is your body trying to protect you. It will settle.”

Now say those exact same words to yourself.

How to do it:

• When you notice the panic or the harsh inner voice, stop and ask: “What would I say to a friend right now?”
• Say that out loud or in your head. Use your own name if it helps: “[Your name], I am here. You are safe.”
• Say it more than once. Let it land. Repeat it like a broken record if you need to.
• If the critical voice comes back, answer it with the friend-voice again. You are allowed to talk back to it.

Why it works:

Panic isolates you. It makes you feel like you are the only person who has ever felt this way, and that you should be handling it better. Speaking to yourself like you would to a friend does two things. First, it interrupts the shame spiral to help you stop beating yourself up for struggling. Second, it reconnects you to the fact that you are human. You would never abandon a friend in pain. You deserve the same presence from yourself.

When you are stuck in a moment of distress, your body and mind can feel heavy or frozen. This sequence gives you a blunt, effective way to break that state and get yourself moving again.

How to do it:

• Step 1: Stand up
• Step 2: Yell an expletive (exclamation, swear word, or profanity)
• Step 3: Say an affirmation out loud. Pick something true and simple. Examples: “I can do this.” “This will pass.” “I am strong enough.”
• Step 4: Do the next right thing. Examples: drink water, text someone safe, brush your teeth, take a breath.

When distress builds up, your body holds that tension. Big movements are not always possible or accessible. Small, repetitive physical actions can release that pressure and help you feel more present in your body. This process is called “grounding.”

Try any combination of these small actions:

• Squeeze your hands together by presssing your palms against each other as hard as you can. Hold for a few seconds. Release & repeat.
• Rock yourself - Sit in a rocking chair or stand and sway gently side to side or forward and back.
• Kick at the air - Sit down, and gently or aggressively swing your feet back and forth, provided there is nothing in front of you that you might injure yourself on.

There is no right combination, just pick whatever feels right in the moment and is most comfortable for you.