S Stop. Physically. literally stop moving. Stop whatever you’re doing freeze in space. Take a step back from whatever you’re doing. if you feel comfortable. stop engaging with whatever it is you’re doing.
T Take a breath (or many). inhale for five seconds, pause at the top of your breath, than exhale for seven seconds. Focus only on breathing. Take as long as you need.
O Observe. Pay attention to any unease you feel in your body. Scan from head to toe. Observe your heart rate or any areas of restlessness. What emotions are you feeling? Name them. What is going on in your environment? Is it loud/quiet?
P Proceed with purpose. What is it that you need right now? Is it rest? Food? What is realistically manageable right now? Is it getting back to work for 20 minutes? Calming down with a shower? Decide what is in your best interest and commit to it.