if you're not feeling better yet, please go back to the beginning of this module or revisit one of these skills:

• paced breathing with an ice pack
• grounding exercise: name your surroundings
• describing an image
• exercise: distraction

repeat this module as many times as you need to. it will work! this feeling is temporary! remember, your objective is to just not make things worse. if you've made it this far, you've already shown a great degree of skillfulness. trust the process. no matter how uncomfortable you feel in this moment, you are better off repeating these steps than you are doing things you'd come to regret later. i believe in you.