IN YOUR CORNER
Turn the volume down.
You don’t have to force yourself to feel better. Try noticing something around you, one step at a time.
Call or text 988 in the U.S. or Canada. If you’ve already hurt yourself or there is immediate danger, call 911 or go to an emergency department. These exercises can wait.
PRESSURE RELEASE / AT YOUR PACE
Things you can see
Look around. Name five things you can see, quietly or out loud.
Skip any sense that isn’t comfortable or accessible. If this feels worse, stop and try a different step below.
Another way to come back to the room
Feel your feet against the floor or your back against a chair. Notice the pressure supporting you. Let your breathing find its own comfortable rhythm.
Try a sip of water, a comfortable stretch, or sitting somewhere quieter. Choose what feels manageable.
BORROW THESE WORDS
My head feels really full. Could you stay on the phone with me for a few minutes?
Choose who to send it to. Nothing is sent automatically.