Take a pause

Put the pen down.

Both feet flat on the floor. Breathe out longer than you breathe in — four counts in, six counts out — for one minute.

Name five things you can see in the room. Say today's date out loud. You are here, not there.

Come back to the page tomorrow, or not at all. Nothing in this journal expires.

If you notice sleep that will not settle, memories that intrude, panic, numbness that does not lift, or thoughts of harming yourself, reach for a licensed professional. In the United States you can call or text 988 any hour of the day. If you are in immediate danger, call 911.