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Hey, welcome to owning it real time. In this audio guide,

I'm going to talk through the feeling of heightened anxiety while you're at work. This one will be

short and focused with the aim of helping you achieve some sense of calm in the midst of a busy day.

Take yourself outside the office or into a quiet meeting room if one is available.

Wherever you can get a little bit of space.

If you need to tell someone that you're stepping out, just say, I need to step out for a bit, I'll be right back.

You don't have to explain it any further.

If you want to, when you return, you can.

Either stroll or sit, whatever feels most comfortable to you in this moment.

Listen to my voice.

You are okay.

You are safe.

You are strong even if you don't feel it right now.

You are responding to your body in the best way.

You're hearing and feeling that everything has suddenly become a little bit too much for you.

By stepping away,

you're diffusing that feeling. You're dissolving it. You've done the absolute right thing.

Bring your awareness now to your breath. It might be shallow. Your shoulders might feel tense

and lifted up around your ears. You're probably holding your whole body quite tightly.

Bring your shoulders down. Allow your jaw to soften. Your forehead too, your eyebrows, your neck.

All of the places where tension can really store up. It's okay if your breathing is shallow. You don't

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