Safety comes first
If there is danger nearby, prioritize shelter or help. An attention exercise is not a substitute for protection. In a relatively safe place, pause briefly and notice the support beneath your feet.
Reconnect with the present
Look around, name a few objects and notice nearby sounds. Breathe comfortably. The aim is to reconnect with your surroundings, not erase your feelings. Stop if the exercise feels uncomfortable.
Choose a manageable step
Choose something small: drink water, contact someone close or finish a simple task. If distress interferes with daily life, seek professional support.