Immediate Assistance

Pause and breathe – Slow, deep breathing to regulate your nervous system

Grounding (5-4-3-2-1) – Name things you can see, feel, hear, smell, and taste

Cold water reset – Splash your face or hold ice to shift intense emotions

Distraction – Watch something, clean, organize, or do a simple task

Move your body – Walk, stretch, or shake out tension

Self-soothing – Use comforting sensations (blanket, music, scent, warm drink)

Name what you feel – Labeling emotions can reduce their intensity

Delay the urge – Give yourself 10–15 minutes before acting on impulses

Reach out – Call or text someone you trust or a support line (988)

Write it out – Journal thoughts instead of holding them in

Create a safe space – Remove or step away from triggering environments or items

Remind yourself it will pass – Emotions are temporary, even when intense