2 min · calm down
Box breathing
Breathe in for 4, hold 4, out 4, hold 4. A simple loop that tells your body it's safe to settle.
StartSmall things, for hard moments
Tools for when it's too much.
Quick, realistic things you can do right now to feel a little steadier. None of this replaces talking to someone — but on a rough night, small tools can help you get through the next few minutes.
Try it now · 60 seconds
Breathe with the circle.
Breathe in as it grows, out as it shrinks. Four seconds each way. Just follow along — there's nothing to get right.
Ready?
Pick a tool for right now.
Filter by how much time or energy you have. Come back anytime — they'll be here.
5 min · feeling numb
5-4-3-2-1 grounding
Name what you can see, hear, touch, smell, and taste. It pulls you gently back into the present.
Try it10 min · can't sleep
Wind-down routine
Dim the lights, put the phone across the room, and try a slow body scan from toes to head.
Read3 min · big feelings
Name the feeling
Putting a word to what you feel — even just "overwhelmed" — can turn the volume down a notch.
Explore2 min · big feelings
A kinder inner voice
Say to yourself what you'd say to a friend. You deserve the same patience you'd give someone you love.
Readany time · reset
Make a comfort list
Songs, people, places, small rituals — build a list now so it's ready when your brain can't think of any.
Start listNo tools in that category yet — try “All”.
Grounding · 5-4-3-2-1
When your mind is racing, come back to your senses.
Work through each step slowly. There's no wrong answer — the point is just to notice.
See
five things around you
Feel
four things you can touch
Hear
three sounds nearby
Smell
two things you can smell
Taste
one thing you can taste
These tools help in the moment, but they aren't a substitute for real support. If you're struggling a lot, or thinking about hurting yourself, please reach out — call or text 988, or the Trevor Project at 1-866-488-7386. You deserve support from a real person.