CESSA
Let’s take a moment to slow the cycle together.
Click on the sentence that resonates with you right now.
Let’s take one calming breath together.
Quick check
Is the feeling you have right now intense, or mild?
Journal prompt
And can you tell that to yourself now?
That’s okay. Sometimes it’s easier to care about a friend than ourselves.
Let’s write one neutral sentence about yourself that doesn’t attack you.
Your Mantra
Tiny task
Loop Interrupted.
You just created space between you and the urge. That matters.
Let’s take one more moment to help things settle.
First, think about what you're feeling right now, even if it's just a sensation.
Next, notice one neutral, maybe even boring fact about the world around you.
For example: “I feel like I’m going to explode and the fact is the wall is white and my feet are on the ground.”
When you have your own version, say that sentence out loud once, even quietly.
Try talking about yourself in the third person. It sounds weird, but it can actually help you feel a bit more separate from the emotion.
Using your name, answer this in your mind: “What does [your name] need right now?”
Complete it like this: “[your name] needs this right now: _____.”
When you have it, say that sentence out loud once, even softly.