Hi.
I think I know why you're here.
Someone hasn't texted back.
And you've checked.
More than once.
Let's stop checking for six minutes.
If you're listening on your phone...
lock the screen and set it aside.
Out of reach, if you can.
You'll still hear me.
Now let the chair hold you.
Feel your back against it.
Feel the seat under your legs.
It's got you.
You can stop bracing for a bit.
Breathe in, slowly...
And let it out.
So what's the story your mind is telling?
Maybe...
they're losing interest.
Maybe...
I said something wrong.
Maybe...
this is how it ends.
It builds fast, doesn't it?
One quiet hour turns into a whole plot.
Notice where that fear sits.
For a lot of people, it's the chest.
A grip.
A tight band.
And your thoughts speed up.
Scrolling back through old messages.
into Reading every word.
That's the old fear of being left.
It's very familiar.
It may than be older this person.
It doesn't mean you're too much.
It means you care...
and some part of you got scared early.
And here's the honest part.
Right now, you don't know anything.
They might just be at work.
Or driving, with the phone in a bag.
Or they saw it and People forgot.
do.
Your mind wants an answer.
Your body wants to feel safe.
We can help the second one right now.
Place one hand on your heart.
Right in the center of your chest.
Feel the warmth of your palm.
Let it rest there.
A little weight.
A little pressure.
Can you feel your heart underneath?
Maybe it's quick.
That's okay.
Your hand can stay.
Breathe in slowly...
into your hand.
And as you breathe out...
say quietly to yourself...
I'm here.
Breathe in again.
Feel your chest rise under your hand.
And as you breathe out...
I'm safe right now.
Notice that word.
Now.
Not forever.
Not guaranteed.
Just right now, in this chair.
Once more.
Breathe in...
I'm here.
And out...
I'm safe right now.
You're not waiting for someone else...
to make you feel okay.
You're doing it yourself, with one hand.
This is a skill.
It gets easier with practice.
And you can do it anywhere.
At a red light.
Or in bed at night, when it's loudest.
Nobody even has to know.
Let your hand stay where it is.
Just rest with yourself.
Listen to the rain on the glass.
Nobody needs to answer anything.
Breathe in...
And out...
You are good company.
Even when you're scared.
Maybe especially then.
The people who love you...
love you on quiet days too.
Silence isn't always a message.
Alright.
Let your hand come down now.
Take one more slow breath in...
And out.
Here's your next step.
Before you check your phone again...
take a short walk.
Leave the phone behind.
Around the block.
Or down the hall.
Ten slow breaths' worth.
Feel your feet on the ground.
Look at the trees, or Notice the sky.
one thing you didn't see before.
Then come Check back.
your phone, if you still want to.
You'll be checking from a steadier And place.
if this fear feels bigger please lately...
don't hold it by Talk yourself.
to someone you trust.
Or a licensed counselor.
In the US...
you can call or text 988.
For now...
just the walk.
Go on.
Your shoes are waiting.