Right now
Grounding first. Information can wait.
Nothing on this page will show you anything frightening. Do one thing, not all of them.
Paced breathing
—
Longer out-breaths than in-breaths. If counting makes it worse, stop counting.
Six small things
- Put both feet flat on the floor. Press down a little.
- Name five neutral objects you can see. Just their names.
- Loosen your jaw. Drop your shoulders half an inch.
- Say where you are and what day it is, out loud if you can.
- Cool water or cool air on your hands or face.
- You are allowed to leave the situation and decide later.
A coping card you can borrow
“This is my alarm, not proof of danger. It rises and it falls. I can slow down, ask for help, step outside, or stop entirely. Stopping now is not going backwards.”