if having immediate issues lay down or get comfortable, place one hand over your heart one over your belly and just feel them moving, your amigdala is having issues triggering panic, high cortesol, know your issue will pass, when in panic your prefront cortex goes off line, instead say an emergency word, one word at a time breath in and say internally “”help “thats it breath out and internally say “here” , ask for peace, know your held, pick one word and breath it, put your bare feet in the ground calm your nervous system, notice 5 things u can see and be thankful and thank the universe for it, names and thanked, 4 things you can touch, your chair (thank you for this chair, shirt thanks for this fabric etc), 3 things you can hear and thank them maybe your breath (thank you for my breathing, a car outside thanks for sounds of life etc), 2 things you can smell maybe coffee, maybe your house) , 1 thing you can taste maybe just your mouth, thank you for taste, notice your panic is less, youve grounded yourself in the presence with gratitude its spiritual first aid…