B - Breathe in slowly, pause, and breathe out - calm

R - Recognise the emotion, name it, take back your power

E - Examine the thought, what caused this reaction, what am I making it mean

A - Allow, give yourself permission, its part of the human experience

T - Trace the trigger, what is this feeling protecting
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H - Honour the nervous system, thank yourself for keeping you safe
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E - Engage consciously, now choose your response, from awareness not instinct