How I talk myself through crises. YMMV. Also worth checking out: fear setting, Headspace, Getting Unstuck by Pema Chodron.
Have you slept enough?
If not, would it be possible to take a nap?
Let’s plan for a good long sleep tonight.
You’re tired so just remember that that’s affecting how you are taking in things.
Have you eaten enough?
Oh, you are hungry.
Let’s go and get something to eat.
(If you must get carbs, get a wrap or some sushi. But ideally, just order meat and veg.)
Take a break from this and eat.
The more you feel like you just. can't. leave the work, the more you probably should.
You need your brain to solve the problems of the world.
How are you physically?
Have you been outside lately?
Maybe go for a walk.
If you’re not in a dress, let’s do some squats.
Just 10 - enough to get your heart rate up and wake your body up to support your brain.
Are you cold?
Put on a sweater.
I think we might be ready to deal with this.
What are you feeling right now?
How would you like to feel?
What needs to be true to feel that way?
Is that possible?
Is that something within your control?
Is that good for you in the long term?
Would it be possible to defer this expectation by one day to ease the pressure?
Would it be possible to clear the rest of your day to ease the pressure?
Could clarifying something make this easier?
What do you need to hear?
What are you afraid of?
People love you.
Things are constantly changing.
You have skills.
There is community around you, even if you haven't sought them out.
You have the ability to start over from scratch if you need to.
You have a roof over your head.
You have food in the fridge.
This thing that you’re doing is just a bonus.
Remember past crises you’ve had and how bad they felt then?
How does that impact you now? Very little.
That is significant evidence that this will be as much as a drop in the ocean.
Your life is an ocean.
You are an ocean.
It might be that you’re worried because you care.
It’s good that you care.
Let the caring fuel your action rather than stall it.