There's a book by Resmaa Menakem that includes something like this. He wrote My Grandmother's Hands & Rock the Boat. Acronym SNAPS: stop; notice; accept; proces

There's a book by Resmaa Menakem that includes something like this. He wrote My Grandmother's Hands & Rock the Boat. Acronym SNAPS: stop; notice; accept; process (?); shake-it-off (and keep going). Blindboy on his podcast talks about this as well. His mental-health specific episodes are particularly valuable, covering Transactional Analysis, Cognitive Behavior Therapy, and ways to outgrow anxiety, among other topics. A counselor advised something like the steps you wrote when I struggling with processing work emails: break the task into smaller and smaller steps until you can do one step, then check in with what the body is feeling and opt to either continue or stop and take a long, slow breath (ideally 5-6 seconds in and 5-6 seconds out, per Breath by James Nestor) or several or whatever helps, then keep going.