Tips to Help Now

A few gentle things to try, right where you are.

These won't fix everything, and they're not meant to. They're small, steadying practices for a hard moment — and a place to find help when you need more.

Placeholder tips — replace with your own guidance

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.

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.

If you're in immediate danger, please reach out now.

If you or someone you love is thinking about self-harm or suicide, you don't have to wait for an appointment. Call or text 988 any time, or call 911 in an emergency.

Helpful resources

Want to add articles, worksheets, or your own favorite tools here? Add resource links to replace or extend this list

A few gentle things to try, right where you are.

Slow your breath

Name five things

Make it smaller

Speak to yourself kindly

Trusted places to turn when you need more.

988 Suicide & Crisis Lifeline

Crisis Text Line

SAMHSA National Helpline

Headway — verify your insurance