Take slow deep breaths

  1. Take a slow, deep breath. Inhale for a count of 1–2, then exhale for a count of 1–2–3–4.

  2. Write down or observe anything that comes to mind

  3. Pause for a moment and remind yourself of at least three positive things about yourself.

  4. Encourage yourself e.g. You’ve got this! You can do it.