remember that you tend to respond to anxiety by: 
- being manic
- being irritable
- being avoidant
- eating/drinking

SOBER BREATHING

- STOP: stop what you're doing. put it down, leave your phone/laptop. Go outside if you can. Leave the space you're in.

- OBSERVE: look around you. what can you see? hear? smell? feel your body. do some heel drops. shake it out.

- BREATHE: do some vagus nerve breaths.

- EXPAND: try to see the bigger picture

- RESPOND:don't react

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