practical help.
simple tools, grounding techniques, and immediate support options when things feel like too much.
grounding & breathing
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5-4-3-2-1 Technique
A fast way to pull your mind back into the present moment using your 5 senses.
- 5 things you can see around you
- 4 things you can physically feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
🫁
Box Breathing
Used by clinicians to rapidly reset the nervous system during high anxiety.
- Inhale slowly for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly for 4 seconds
- Hold empty for 4 seconds
need immediate support?
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