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Calm

For when your body is going faster than the day.

Right-now relief

A 60-second nervous-system reset:

  1. 1. Place a cool hand on the back of your neck.
  2. 2. Breathe out longer than you breathe in. Try 4 in, 8 out.
  3. 3. Hum the exhale. Vibration tells your body it's safe.
  4. 4. Repeat five times. Then go to the next thing slowly.
Open guided breathing

5 · 4 · 3 · 2 · 1 grounding

Bring yourself back into the room one sense at a time.

5 things you can see

Look slowly. Name colors out loud.

Soften the thought

Tap a thought you're having. Read the gentler version slowly.

If the panic is bigger than these tools, that's not failure — that's a signal to call someone. The lifelines page has people whose whole job is to sit with you in this.