Shawna, thank you so much for this <3.
One thing that helps me a lot when I am having similar struggles is to repeat mantras. You shared "I am safe, I am safe. . . " But I will often repeat my routine "I am getting out of bed . . . I am making some toast. . . I am packing our lunches. . . I am picking out an outfit. . ."
It can be so obnoxious, but it keeps me present in the moment until I have a few seconds to give in to the struggle.
Rachel, yes! I talk myself through a number of scenarios. Today is was the grocery store and driving. It is so very helpful. Thank you for this reminder!