You're safe here. Let's slow down.
You don't need to explain anything yet. You don't need to perform being okay. Right now, all you need to do is be here.
First, let's ground you.
Look around the room you're in right now. Slowly. Name these things to yourself:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Take your time. There is no clock here.
Now, let's check in.
No right answers. Just honest ones.
You don't have to carry this alone.
No judgment here. No time limit. No burden on anyone. If something needs to come out, let it out — type it, say it, whatever feels right.