First: Pause & Breathe 

• Inhale and count to 6 

• Exhale and count to 6 

Second: Check-in with yourself 

Ask yourself the following questions and briefly answer:

• • Is my body tense or relaxed? 

  • What is my internal monologue saying? 

  • What is my emotional temperature? 

  • What are my body, my mind, and my emotions telling me?

Third: Acknowledge, Validate, and Label your Feelings 

• Labeling allows you to see feelings and thoughts for what they are, data that may or may not be helpful. For example, “Their comment is wrong and it’s making me mad” becomes “I’m having the thought that my coworker is wrong and I am having feelings of frustration”  

Fourth: Release Tension

• Take a moment to stand up or talk a walk

• Take a brief stretch break