Ground yourself

Gentle tools for when things feel like too much. They are not treatment. If you are in danger, see Help now.

Guided breathing

If breath-holding feels uncomfortable, choose the longer exhale pattern.

5-4-3-2-1 senses

Two-minute body check

  1. Feel your feet on the floor.
  2. Let your shoulders drop one inch.
  3. Unclench your jaw and soften your tongue.
  4. Take one slow breath out, longer than the breath in.
  5. Notice one thing in the room that feels neutral or kind.