Start with your body
Drink some water and unclench your jaw. Tiny resets still count.
A pause just for you
Safe Space Tools
Find your feet again. One gentle minute at a time.
One minute to breathe
In for 4 · hold for 2 · out for 4
Ready?60s
Come back to the moment
5–4–3–2–1 grounding
Step 1 of 5
5
things you can see
Look around and name them quietly.
Small things that help
Give your mind space
Put your phone down for five minutes when everything feels loud.
Reach out early
Tell someone safe what today feels like. You don't need perfect words.
Need urgent help?
If you might hurt yourself or someone else, call local emergency services now. These resources can help you find a person to talk to.
These tools are support, not a replacement for professional care.