Breathe. Feel the familiar tightness in your chest. The corporeal reaction when you feel like you weren't good enough. The anxiety, the wondering if it's true, or whether they only said it to hurt, the never knowing. The feeling of wanting control, of wanting to do sth, in hopes of proving to yourself that you are indeed enough. But it's not always about you. So just breathe. There's nothing you can do, there's nothing you need to do. Just recognise it, acknowledge that it sucks, but it is a part of you, and it's ok. You will be ok. It too shall pass.