Five deep breaths
Inhale slowly. Exhale longer. Tap once for each full breath.
Grounding Tools
Come back to this moment
Move through these one at a time. No rush.
Name 3 things you can see
Look up. Pick three real things in front of you.
Unclench your jaw
Let your tongue fall from the roof of your mouth. Soften your face.
Relax your shoulders
Drop them away from your ears. Let your chest open.
Put the phone down for 60 seconds
Set it face-down. Look away. Come back when the timer ends.
1:00