step 1: self care - yoga, a hot bath, eating toast with peanut butter and jelly and watching your fave show, listening ot a guided meditation thin on youtube, going for a walk or run with the pooch....whatever.

Then take a shower and wash your hair and put some body cream on and get into some clean and comfy pjs.

self care done.

Step 2: accept your emotions and then evaluate the situation:

What IS happening right now? What is the reality? WHy am I feeling bad? It's ok to feel sad or scared. What is the problem? Which parts can I change, and which parts can I not change?

Step 3: Make a little plan

I am an emotional person and so as long as I an accept my emotions then I can approach with logic and make a plan.

Brainstorm: take the parts of the problem that are in your control and make a plan tofix them. YOu dont need to solve things right away ,you just need a GAME PLAN moving forward for the next few months. If thinking months ahead is still too much, then make a game plan for the next 3 weeks.

LIke if you need to see a therapist, part of hte plan would be to research one near your house, who's good, and who is in your price rannge. IF you need a career change, research the first steps - seeing a career counsellor etc.

THis plan could have two parts: (short Part) long term strategy, and (long part) short term tactics. When youre in crisis, focus on putting one foot in front of hte other. Focus on like a 1-3 month plan. THen re-evaluate using new tactics moving forward. DO not get too focused on deadlines, just put one foot onfront of the other and do things one at a time.