🫁 BREATHE RIGHT NOW
You are safe. This feeling will pass. Let’s calm your nervous system together.
🫁 Emergency Breathing
4-7-8 Technique (Do it NOW!)
- Breathe IN through nose for 4 counts
- HOLD your breath for 7 counts
- Breathe OUT through mouth for 8 counts
- REPEAT 4 times minimum
⏰ Works in 2 minutes!
🧠 Grounding NOW
5-4-3-2-1 Technique
- 5 things you can SEE right now
- 4 things you can TOUCH
- 3 things you can HEAR
- 2 things you can SMELL
- 1 thing you can TASTE
🎯 Brings you back to reality!
💝 RSD Emergency Mantras
“This emotion will pass. I have survived 100% of my worst days.”
“I am not broken. My sensitivity is valid.”
“This rejection feeling is not reality. It is RSD.”
“I deserve love exactly as I am.”
🚨 If Nothing Else Works
Physical Reset Techniques
- Cold water on your wrists and face
- Hold ice cubes in your hands for 30 seconds
- Progressive muscle relaxation – tense and release each muscle group
- Listen to calming music with headphones
- Call someone who understands RSD
🤗 Remember
You are not alone.
This feeling is temporary.
You have survived every difficult moment so far.
Your sensitivity is a strength, not a weakness.