Quick SOS
Three small steps to interrupt a spiral. Try one, or stack them.
Cool water on wrists/face for 30–60s. It signals safe enough to the body.
Slowly look at 5 corners or objects. Name colors and shapes out loud.
“Right now, I’m safe enough to take one slower breath.”
Breathing tools
Paced breaths gently nudge the autonomic nervous system toward balance. Choose a pattern and follow the visual.
5‑4‑3‑2‑1 & Micro‑Journal
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
2 minutes. No grammar police. Save stays on this device.
Co‑Regulation Script
Read this out loud to yourself or a friend. Slow, kind, present.
“Hey. I’m right here. Let’s breathe together. In for 4… hold… out for 6. Again. Nothing to fix in this moment. Your body is trying to protect you. Thank you, body. We’re safe enough for one more slower breath. Look around — name one color you see. I’m staying with you.”
Simple Safety Plan
Draft a tiny plan you can actually use. Keep it visible.
Related Pages
More context from the site.