You don’t have to wait for the chaos to pass before you breathe.
That’s something I’ve learned slowly — not just in theory, but through lived experience.
I’m not caught in the swirl like I used to be. I’m not constantly on edge or waiting for the next emotional wave to crash. But I still have moments. We all do.
Something unexpected happens. Tension builds. A deadline creeps closer. The noise gets louder. And I can feel it — the swirl starting again.
That’s when I pause and return to a tool I’ve used for years — not to fix anything, but to find my footing again.
This tool starts with a moment of grounding, using the familiar 5-4-3-2-1 method. But over time, I’ve added a few steps that bring in emotional awareness, spiritual centering, and honest next steps. It’s become more than a way to cope. It’s a way to come back to who I am — and Who holds me.
Here’s how it works:
Five Steps to Come Up for Air
- Pause
Stop whatever I’m doing and take one slow, deep breath. I remind myself I’m here. I’m safe. I don’t have to rush. - Notice
I ground myself with my senses:
• 5 things I can see
• 4 things I can touch
• 3 things I can hear
• 2 things I can smell
• 1 thing I can taste - Name It
What emotion is present? Where do I feel it in my body? No judgment — just naming it with kindness. - Claim Truth
I remind myself of what’s true. About me. About God. About this moment. I am not alone.
I am grounded in Christ.
I can pause and choose my next step. - Choose
What’s one real, honest action I can take from this place?
One breath. One prayer. One step from peace, not panic.
When Plans Changed…
This week, someone changed the plan for a project I’d already finished. Nothing major — just a shift in expectations. But I’m a planner. I rely on structure. And in that moment, I felt it — a flicker of panic, then a wave of anger.
In the past, I might’ve let that swirl carry me. But instead, I paused. I walked through the steps. It didn’t erase the frustration, but it gave me space to breathe, to respond instead of react. By the end, I felt more grounded — not because the situation changed, but because I had.
This isn’t about fixing everything. It’s about getting back to center — gently, prayerfully, and with awareness.
Want A Printable Worksheet?
If this sounds like something you could use, I’ve created a printable version of the tool for email subscribers. It’s simple and practical — something you can carry with you or keep nearby for when the swirl starts to rise.
🧭 Click here to sign up and get the download.
Looking ahead…
Next week’s tool starts with a different kind of question — one that has helped me and so many others make sense of emotional overreactions:
“How old do I feel right now?”
When old wounds try to speak into present situations, this simple question can help you come back to now. I’ll share more soon.
But for now, if the swirl starts to rise…
Pause.
Notice.
Name.
Claim what’s truth
Choose.
You can come up for air.
