🆘 You're Going to Be Okay

Take a moment. You found this page, which means part of you is looking for help. That's good. Let's start.

First: Take 3 Deep Breaths

4
Breathe in
4
Hold
6
Breathe out

Do this 3 times. Count slowly. The long exhale is what calms you.

💚 This feeling is temporary. It will pass.

🖐️ Ground Yourself (60 seconds)

Look around and name out loud:

  1. 5 things you can see (look around, notice details)
  2. 4 things you can feel (your feet on the floor, clothes on skin)
  3. 3 things you can hear (near or far)

This brings your mind back to the present moment, away from overwhelming thoughts.

🧊 Cold Water (Instant)

  1. Go to a sink
  2. Splash very cold water on your face
  3. Or hold ice cubes in your hands

Cold activates your body's dive reflex and immediately slows your heart rate.

💪 Tense and Release

  1. Make tight fists with both hands
  2. Squeeze as hard as you can for 5 seconds
  3. Release completely
  4. Notice the difference
  5. Repeat with your shoulders (shrug up, hold, release)

💚 You have gotten through hard moments before. You will get through this one.

📍 Remind Yourself

Say out loud (or in your head):

  1. "My name is ___"
  2. "I am in [location]"
  3. "Today is [day]"
  4. "I am safe right now"
  5. "This is anxiety/panic, not danger"
  6. "It will pass"

⚠️ If you're in crisis

If you're having thoughts of hurting yourself or others, please reach out:

988 Suicide & Crisis Lifeline: Call or text 988 (US)

Crisis Text Line: Text HOME to 741741

You don't have to face this alone.

Feeling a bit better? Explore more techniques:

🌱 Grounding • 🌬️ Breathing • 💜 DBT Skills