Toolkit
Tiny techniques for hard moments. Habits for the regular ones.
Coping techniques
5-4-3-2-1 Grounding
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. Brings you back to the room.
Name the feeling
Try replacing 'I am anxious' with 'I notice anxiety in me.' Naming creates a tiny gap between you and the feeling.
The 10-minute rule
When dread says 'don't start' — agree to do the thing for just 10 minutes. You can stop after. You usually won't.
Cold water on your wrists
Run cold water on your inner wrists for 30 seconds. It triggers the dive reflex and lowers your heart rate fast.
Cognitive reframe
Ask: what's the evidence for this thought? What would I tell a friend in the same situation? Is there a kinder, equally true read?
Move for 2 minutes
Stretch, walk to the window, shake out your hands. Stuck feelings often live in a stuck body.
Daily habits
0 of 4 done todayDrink water
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Walk outside
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Sleep by 11pm
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Breathing break
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