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Right Now

Pick one. Just one. That's enough.

Breathe

In 4... Hold 4... Out 4...

Drink Water

Get a glass. Drink it slowly.

Cold Water on Face

Activates your calm reflex.

Stand Up & Stretch

Arms up. Reach. Release.

Feel Your Feet

Press them into the floor. You're here.

If you need grounding

Name what you notice:

5things you see
4things you can touch
3things you hear
2things you smell
1thing you taste

Remember:

  • -You don't have to fix everything right now.
  • -One breath counts. One sip counts.
  • -This feeling will pass. They always do.

If you need more support

988 Suicide & Crisis Lifeline

Call or text 988

US

Crisis Text Line

Text HOME to 741741

US

Samaritans

Call 116 123

UK

These are free, confidential services available 24/7.