When I'm at work and I feel panicked or stressed I have a game on my phone called 1010. I keep it on mute, there's no beating the clock or going up levels or anything stimulating at all. You move different color shapes into rows of 10 and they disappear. It's very satisfying and it takes a bit of concentration so it really distracts me and helps me settle.

I also go splash cold water on my wrists and neck and try to slow down my breathing. This is difficult because we don't have a single toilet bathroom, so sometimes I get company, but it can also be distracting to make awkward small talk in the bathroom.

And I go outside to vape. I don't recommend that you start a nicotine habit! Going outside and really feeling the ground under my feet, feeling the wind in my hair or the sun on my face, and just breathing and trying to stay present in the moment sometimes helps.

I hope you are feeling better now. Big hugs for you.

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