Things are ok even if you can’t get
yourself to feel ok.
Take a long, slow deep breath. Watch it come in and watch it go back out.
Look at yourself in a mirror (or phone camera) and gently smile at yourself, in patience, kindness, acceptance and friendship.
Affectionately touch your nose, your chin or your cheek, either on the image in the mirror or on your physical face. Stroke your own hair.
Say, “I am loved” and feel that, as much as you can, alongside the dread or anxiety or chaos that is there in you.
You are loved. Everything is ok.
It is ok to not feel ok.