Slow your breath
Breathe in for four counts, hold for four, out for six. A longer exhale gently tells your body it’s safe to settle. Repeat a few times.
Tips to Help Now
A few things to try, right where you are.
These won't fix everything, and they're not meant to. They're just small, steadying things that can help in a hard moment — plus a few places to turn when you need more.
Name five things
Look around and quietly name five things you can see, four you can hear, three you can touch. It brings you back to right here, right now.
Make it smaller
When the whole day feels like too much, choose one small task. Just the next right step counts — momentum can start there.
Speak to yourself kindly
Notice the harsh inner voice, then ask: would I say this to someone I care about? Offer yourself the same gentleness instead.
Helpful resources
Trusted places to turn when you need more.
988 Suicide & Crisis Lifeline
Free, confidential support 24/7. Call or text 988, or chat online.
Call or text 988 →Crisis Text Line
Text HOME to 741741 to reach a trained crisis counselor, any time.
Text HOME to 741741 →SAMHSA National Helpline
Free, confidential help for mental health and substance use. 1-800-662-4357, 24/7.
Call 1-800-662-4357 →If something here helped, or you'd like to talk any of it through, I'm always glad to hear from you.