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4. Immediate Coping Strategies (When Shame Hits)

• Name it – Say aloud: “This is shame, not fact.”
• Ground yourself – 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
• Separate action from identity – “I made a mistake” vs. “I am a mistake.”
• Breathe – Slow exhale (in 4, hold 2, out 6) to calm the nervous system.
• Reach out – Call one safe person, even to say “I’m struggling with shame.”

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