SOSExit

Draft content — not yet reviewed by a licensed psychologist. Shown on this test host only.

SOS · 2 min

SOS · The Wave

draft

A surge is here. Don't fight it. For two minutes just breathe and watch: the wave rises, then it falls.

Before you start

  • Chest pain spreading to the arm, jaw or back; fainting; one-sided weakness; trouble speaking; sensations that are completely new to you — these need emergency help, not a wave exercise.

  1. Step 1 of 6

    Say silently: 'This is a wave. It's uncomfortable, but it rises and it falls.'

    0:15

  2. Step 2 of 6

    Don't fight your breath. Let it be whatever it is. Drop your shoulders. Unclench your jaw.

    0:20

  3. Step 3 of 6

    Find the sensation in your body. Point your attention right at it, like a curious scientist. Where exactly? What shape? What temperature?

    0:25

  4. Step 4 of 6

    Notice the urge to escape or fix. Name it: 'Urge.' Let it be there too. Nothing to do yet.

    0:20

  5. Step 5 of 6

    Watch the wave: rising, holding, or already falling? It changes on its own.

    0:25

  6. Step 6 of 6

    Look around the room. Press your feet into the floor. You are here.

    0:15

Safety note. If you are not sure whether this is anxiety or something physical — especially the first time — call your local emergency number. It is always okay to get checked. After the wave passes, if these surges are new or frequent, please talk to your doctor.

Why this works

moderate Acceptance rather than suppression of panic-like sensations reduced subjective anxiety and avoidance in one small experimental study (physiological measures did not differ), and the rise-peak-fall course of anxiety is well established. The SOS version compresses the Day 10 practice into two minutes; evidence for the brief format itself is practice-based.

SOS kit