5-4-3-2-1 grounding

Use your senses to step out of a spiral and back into the room.

Name five things you can see right now.

Other tools

ReliefWhen anxiety hits
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.