Most stress doesn't come from what happens, but from the story you keep telling yourself about it. Your mind makes the situation bigger than it is, and the longer you stay inside that story, the more intense the emotion becomes. The coming-down technique interrupts that pattern. By shifting your attention from your thoughts to your body, you give the emotion room to settle. There's science behind it: an emotional reaction in your body starts to fade on its own after about 90 seconds, as long as you let go of the story.

Read the whole exercise before you begin.

Think of something you're worried about. Pick something that doesn't overwhelm you but still affects you: a work deadline, a conversation that's on your mind. Close your eyes and let the story rise up fully. Picture the situation like a film: what is being said, what is being done? Let all the thoughts come: what might go wrong, what others will think, why it's so hard. After about a minute, say quietly to yourself: come down. Now bring your attention fully to your body, especially your chest and stomach area. You might feel your heart pounding, your shoulders tightening, or something clenching in your stomach. You don't need to analyse or change anything. Just notice what's there. Is it too intense? Then bring your attention to your breathing first, and from there calmly explore the rest of your body. Tip: sensation words help keep your attention in the body instead of darting back to the story. Think of: trembling, flowing, warm, gripping, tense, loose. A full list is at fullbodythinking.nl/sensaties.