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A light blue and white gradient background with a spiral graphic for breathing, lines of text in English, and an outline of hands in a prayer pose.

A light blue and white gradient background with a spiral graphic for breathing, lines of text in English, and an outline of hands in a prayer pose.
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מנגנון חירום – דקה אחת נשימה עמוקה 4‑2‑6 – שאיפה 4, החזקה 2, נשיפה 6 (חזור פעמיים). חיבור למשפט פנימי: לחזור בלב על: “זה שלה – לא שלי. אני בוחרת לשמור על עצמי.” מגע מרגיע: לשים יד על הלב או לחבק את עצמך חזק למשך 5–10 שניות. תזכורת קצרה לערך עצמי: לחשוב על משהו אחד טוב שעשית היום או משהו שמייחד אותך. זה לוקח פחות מדקה, מוריד את הדחף, מחזיר אותך למרכז ומאפשר לך לבחור אם וכמה גלידה לאכול, או לבחור חלופה אחרת. אם את רוצה, אני יכולה להכין לך גרסה ויזואלית קטנה ומחולקת לשלבים, שתוכלי להדפיס ולהדביק ליד המיטה או במגירה – ממש "לחץ כאן כשאת מרגישה מוצפת". רוצה שאעשה את זה? See more

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