We get it… sometimes your breath hitches, and a wave of fear washes over you. In these turbulent days, every sudden sound, especially the sound of a missile, can shatter your peace. This is a completely human and natural reaction. Please, be kind to yourself.

We, Vahid Maleki and Sara Moradi from the Colored Pencils team, are here to walk this path with you. We want to take your hand and, step-by-step, practice simple techniques that will anchor you back to a safe shore of calm in this stormy sea. This article is an invitation to take a deep breath and find your inner strength.

Finding Your Island of Calm Amidst the Storm: Understanding the Circles of Control, Influence, and Concern

When the outside world is stormy, we need to build a sanctuary within ourselves. The first step is to recognize what disturbs our peace: loud noises, endless news, worries about the future…

Remember, we can’t control big events, but we can always steer the ship of our own reactions. In these turbulent times, understanding three key circles—**Control, Influence, and Concern**—becomes super important. These circles help us focus our energy and effort on what we can truly change, and stop us from wasting time and energy on unhelpful things:

• The Circle of Concern: This is the biggest, and maybe the noisiest, circle. It includes everything you’re worried about but have **no control or even significant influence over**. Things like the global economy, natural disasters, or political decisions in other countries fall into this circle. Drowning in this circle is like trying to catch wind in your hands; it’s not only fruitless but also causes anxiety, stress, and a feeling of helplessness, stopping you from acting on what you can actually change. These days, a lot of the bad news and loud noises you hear fall into this circle.
• The Circle of Influence: This circle includes things you can’t directly control, but you can **indirectly impact** through your actions. Your relationships with loved ones, working on your skills for more peace, or trying to create a safe space at home are examples here. For instance, you can’t control other people’s behavior, but by speaking respectfully, being a good listener, or improving your communication skills, you can positively influence them and the outcomes of your efforts, expanding your circle of calm.
• The Circle of Control: This is our safe island of calm. It includes everything you **can directly influence and change**. These usually involve your own thoughts, feelings, reactions, decisions, and actions. For example, what thoughts you cultivate in your mind in the morning, how you react to bad news, or how you create a cozy and safe corner for yourself and your teenager, are all within your circle of control. Focusing on this circle empowers you and makes you feel like you’re in charge of your own life.

Let’s shift our focus from what we can’t change (the Circle of Concern) to what’s in our hands: our breaths, our thoughts, and creating a cozy, safe corner for ourselves and our teenagers (the Circles of Control and Influence). When you focus on what you can change or influence, you’ll feel more empowered and satisfied with your life, and like an anchor, you’ll return to the safe shore of calm in this turbulent sea.

Simple, Heartfelt Techniques for Peace

These techniques are like a toolbox of calm that’s always with you, wherever you are. Whenever you feel anxiety creeping in, try one of them.

1. Grounding Technique: Inviting Your Senses Home (to the present moment)

This exercise helps you step out of the storm of thoughts and land in the present moment. Gently ask yourself or your teenager to find:

• 5 lovely things you see with your eyes. (The light of a lamp, the color of a plant, the pattern on a shirt)
• 4 things that feel pleasant to touch. (The softness of a blanket, the warmth of a cup of tea, the texture of wood)
• 3 sounds you hear right now. (The sound of your calm breaths, the quiet of the room, soft music)
• 2 smells you notice. (The smell of coffee, the scent of a flower)
• 1 taste you feel in your mouth. (The taste of a small chocolate or a sip of water)

2. Special Care: Techniques for Panic Attacks and Concerns about Seizures

If you’re familiar with panic attacks or worried about seizures, stress management is doubly important for you. These exercises act like a safe hug for your nervous system.

• Blanket Hug or Deep Pressure: Place a heavy blanket or several layers of blankets over your legs. This gentle weight sends a message of safety and calm to your body. You can also press your palms together or gently massage your shoulders.
• Breaking the Fear Cycle with Coolness: Holding an ice cube or splashing cool water on your face delivers a gentle, safe shock to your body that can break the chain of fearful thoughts and bring you back to the present moment.
• Building a Sound Shelter: If missile sounds and loud noises from outside bother you, create a safe sound shelter for yourself with headphones. Listen to instrumental music you love, calming nature sounds, or white noise. This separates your inner world from the outside chaos.
• Kind Whispers to Yourself: Prepare a few calming phrases and repeat them to yourself in tough moments: “I am safe and this feeling will pass.”
  “My breath is my guide. In… Out…”
  “This is just a thought, not reality.”

Talking About Medication: A Step to Take with a Specialist

At Colored Pencils, we strongly believe that asking for help is a sign of strength. Medication can be a helpful tool, but the path to using it must definitely be guided by a caring doctor or psychiatrist.

• a) Please Talk to a Specialist: Any changes in medication, especially for those dealing with epilepsy or seizures, must be done in consultation with a doctor. Your body is valuable and needs specialized care.
• b) General Familiarity with Medications: Some medications act like a patient friend, helping to create long-term mood balance (like Fluoxetine (Prozac) or Sertraline (Zoloft), which are antidepressants prescribed for anxiety and depression control). Others act like emergency help, prescribed by a doctor only for a short time and in very severe panic attack situations to help you get through the storm (like Alprazolam (Xanax) or Lorazepam (Ativan), which are benzodiazepines with a rapid calming effect). Remember, every medication has its own side effects and interactions, and self-medication is absolutely not recommended.

How Can We at “Colored Pencils Team” Be There for You?

We, Vahid Maleki and Sara Moradi, along with the Colored Pencils team, are ready to extend a helping hand to you in Tehran, Isfahan, Tabriz, Mashhad, and anywhere else you are in Iran, through online consultation.

In the safe and warm space of our sessions, we can together:

• Draw a personalized roadmap for your and your teenager’s peace.
• Learn how to embrace and manage intense emotions.
• Provide a space for you to talk and lighten your load without judgment.

Take a Gentle Step Forward for Your Well-being

You deserve peace. You don’t have to walk this path alone. If you feel you need a listening ear and an expert guide, we are here for you with open arms.

To take the first step, fill out the simple form below. We’ll contact you as soon as possible to hear your warm voice.

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• [Your Beloved Name:]
• [Your Phone Number to Hear Your Voice:]
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• [Button: I Want to Take a Step Towards My Peace]

About Our Team:

We are Vahid Maleki and Sara Moradi, the founders of the Colored Pencils team (medadhayerangi.ir). Our mission is to provide a safe, warm, and specialized space to support dear parents and teenagers across Iran. We believe that with the right guidance, everyone can draw the most beautiful picture of their life with their inner colored pencils, even on grey days. We are with you in the cities of Tehran, Isfahan, Tabriz, and Mashhad, and online.