Finding Safety When the Overwhelm Feels Too Much

If you’re reading this, chances are you’re struggling with feelings that feel unbearable at times—panic that comes out of nowhere, anxiety that won’t let go, or a sense that you’re not even fully here. You may feel like a part of you—the dissociative child inside—is constantly on edge, scanning for danger, bracing for the next wave of pain.
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First, I want you to know: you are not broken. What you’re experiencing is your nervous system doing its best to protect you, even if it feels overwhelming. These states are intelligent adaptations, not personal failings.
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Until we’re able to work together more directly, here are some practices you can use to soften the edges of overwhelm and bring yourself back into a little more safety.

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1. Anchor in the Present Moment

When panic or dissociation rises, your body may feel unsafe—even if nothing dangerous is happening right now. A simple anchor can help:

• Look around and name five things you see, four things you hear, three things you can touch, two things you smell, and one thing you taste.
• This tells your nervous system: I am here, in this moment. I am not back there.
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2. Create a Safe Container

Your dissociative child longs for safety. You can give them a sense of containment by:

• Wrapping yourself in a blanket like a cocoon.
• Sitting against a wall or corner, feeling its solidity behind you.
• Placing a hand over your heart or on your belly and whispering: I am with you. I will not abandon you.
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3. Breathe with the Body, Not Against It

In panic, it’s common to hold the breath or hyperventilate. Try this instead:

• Place one hand on your chest, one on your belly.
• Breathe slowly into the lower hand, allowing your belly to rise.
• Exhale longer than you inhale (for example: breathe in for 4, out for 6).
  This stimulates your vagus nerve, gently shifting you toward calm.
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4. Ground Through Movement

When dissociation takes you away, gentle movement can bring you back.

• Press your feet into the floor, slowly alternating left and right.
• Walk slowly, paying attention to the sensation of your feet meeting the ground.
• Stretch your arms wide, as if claiming your space in the world.
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5. Soften the Inner Dialogue

Your anxious parts may scream: I can’t do this. Something’s wrong with me. Instead of fighting them, try responding:

• I hear you. I know you’re scared. I’m not leaving you.
  This compassionate dialogue helps build trust between your adult self and the child within who learned to survive through dissociation.
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6. Prepare a Safety Kit

Sometimes it helps to have a physical reminder of safety. You might gather:

• A calming scent (lavender oil, sage, or something from nature).
• A smooth stone or small object you can hold when panic rises.
• A short note to yourself: This will pass. I am safe enough right now.
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A Closing Word

Overwhelm, dissociation, and panic attacks can make you feel powerless, but each time you bring even a small measure of safety to your body, you are shifting the pattern. You are not doing this alone.
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In time, as we work together, we’ll go deeper into the roots of these patterns—meeting the dissociative child with care, releasing trauma gently, and restoring a sense of wholeness. For now, it is enough to know that every breath, every small act of grounding, is a step toward healing.
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You are not broken. You are healing.

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