- Grounding: 5-4-3-2-1 senses; slow breathing; cold water/ice.
- Movement: short walk, stretch, shake; change location.
- Connection: text/call a trusted person; crisis text/chat.
Make a short commitment (“I’ll stay safe for the next 24 hours”) and revisit after rest.
If you’re in immediate danger: In the U.S., call or text 988. Outside the U.S., visit FindAHelpline.com.