Let’s get you through this moment

Don’t fight the feeling… just contain it gently.

Try this with me:

• • Inhale slowly through your nose for 4
• • Hold for 4
• • Exhale slowly through your mouth for 6

Repeat 4–5 times.

Bring yourself back to the present.

Look around and quietly name:

• • 3 things you can see
• • 2 things you can hear
• • 1 thing you can feel

This helps pull you out of the emotional wave.

What you’re feeling is valid.

You’re not “too emotional.” You’re:

• • hurt
• • processing
• • holding a lot inside while still showing up

That takes strength.

Give yourself permission.

If tears come… that’s okay.

You don’t have to break down completely… but you also don’t have to be a robot.