You are safe here.
Take as much time as you need to anchor yourself back to the present moment.
Box Breathing
Follow the circle to regulate your nervous system.
Ready?
Press start
The 5-4-3-2-1 Method
This technique will take you through your five senses to help bring your mind away from anxious thoughts and back to your physical surroundings.
5
Things you can see.
Look around you. Name five things you can see out loud. A pen, a spot on the ceiling, anything.
4
Things you can physically feel.
The texture of your clothing, the chair you are sitting on, the smooth surface of your phone.
3
Things you can hear.
Listen carefully. Traffic outside? The hum of the refrigerator? Your own breath?
2
Things you can smell.
Can you smell coffee? Your soap? If you can't smell anything, name two smells you enjoy.
1
Thing you can taste.
What does the inside of your mouth taste like? Gum, toothpaste, or just a sip of water?
Welcome back.
Notice how your body feels now compared to a few minutes ago.
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