Grounding & coping toolkit

Five quick tools for a hard moment. No account needed, nothing tracked.

• ReliefWhen anxiety hits
• 5-4-3-2-1 groundingUse your senses to step out of a spiral and back into the room.
• Name what you feelPutting a feeling into a word takes some of its power away.
• A gratitude promptOne small, specific thing. It changes daily.
• Digital ResetFor when you look up and realize you have been scrolling for an hour.
• A safety planWrite a private plan for a hard moment, in your own words, before you need it. Based on a method used in suicide prevention.

These are self-help techniques, not a substitute for professional care. If you are in crisis, the numbers in the footer below are free and available now.