1. find a quiet room
2. meditate. (“stop, breathe, think”) remember what you were taught?
3. repeat (no. 2) if you’re still dizzy/ if your heart is still pounding/ if you’re still shaking/ if you feel like you’re floating*
*if you are dissociated, consider taking a nap
4. ask yourself, why are you feeling this way? (neutral thoughts only. don’t descend into a downward spiral.)
5. rationalise! think rationally! you can do it
6. breathe, remember that this will pass! ride the wave. (you can stay on this step for as long as it takes) (consider talking to someone.)
7. yay you’re not sick anymore!
a face in the crowd 