One small moment
Calm it now
Safety first. Fewer words, less pressure. You can leave any idea that does not fit.
Words for an overwhelmed moment
I’m here. We can talk later.
I’ll give you space and stay nearby.
Would quiet or a different space help?
Reduce noise and demands where possible. Ask before touching. Do not force breathing, eye contact or conversation. If anyone is at immediate risk, seek urgent help.
Two minutes, no target
Feel your feet. Let your shoulders soften if comfortable. Breathe naturally; there is no need to hold your breath.
2:00
References and further reading
- Emotion coaching research overview
- Regulate, relate, reason: a practical framework
- Sensory differences and overwhelm
These sources inform the ideas; they do not validate this Hearth sequence or predict an individual outcome.
A few calm words to keep nearby
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