Breathe. Stay calm. You're fine, you're not going to die, everything is fine.
My arm is itchy.
Scratch... Scratch... Scratch
It's starting to hurt... Stop.
Calm down. Stop thinking about how your arm is burning and still itchy. Breathe.
It's still itchy.
Don't scratch it. Breathe. Stay calm... calm down.
Have to scratch it...
Scratch... Scratch...
It hurts again I need to stop. I'm supposed to be trying to calm down...
Right. Breathe. Your jaw is clenched. Un-clench it. Focus on your breath.
Arm is hurting now... Feels like it's burning... Jaw is clenched again. Why.
Stop.
My head hurts. I'm not calm yet, why?
Deep breath. Ignore the itchy arm, the burning feeling, focus on breathing...
In.. out... in... out...
Jaw is still clenched.
I'm not doing this right. I can't do anything right. So many things went wrong today.
I did all I could. But I could have done better. You can always do better. But it's not healthy to think you can always be perfect. You're human, you're allowed to be flawed. That's the definition of being human.
Jaw is clenched again. Arms still itchy. Am I still breathing? No...
In... out... in...
How is my jaw still clenched?
I'm exhausted. I feel like I'm worse now than when I started. My neck hurts, why is it so tense. Relax my shoulders... Breathe in. Out. Un-clench jaw. Don't scratch. Un-clench jaw. Shoulders down... It doesn't matter what tomorrow brings I'm trying to relax right now. But tomorrow you'll have more things to do. How can you be better?
No. Not now. Now it's time to relax.
Un-clench the jaw. Relax the shoulders. Breathe...
Wait. Was that a memory of something that happened or was it a dream? It feels like a real memory... but there's no way that happened... Shit I can't tell dream from reality... Am I hallucinating?
Breathe. Un-clench jaw. Breathe. Don't scratch arm. Jaw is clenched again... Shoulders are tense...
Neck is tense now... What's the point. I give up... Might as well succumb to the anxiety now....
Great, eye is twitching. Jaw is clenched. Brain is racing. Muscles are all tight.
...
...
Breathe...
Un-clench jaw...
Breathe...
Don't scratch...