Not ready to talk? Steady yourself first
That’s okay. Here are simple, right-now tools to get through the next few minutes. Nothing is recorded or sent anywhere.
🫁 Guided breathing
Follow the circle: breathe in for 4, hold for 4, breathe out for 4.
Ready?
🌍 Grounding: 5-4-3-2-1
Bring yourself back to the present moment, gently:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
📝 Your plan for the next few hours
Write down (on paper or in your head):
- One person you could talk to today
- One place where you feel safe
- One small thing that soothes you (music, a walk, a warm shower)
- One number below, just in case