Right now

Having a hard moment? Start here.

Pick whatever sounds closest. No reading required. Each tool takes a few minutes and nothing you type is saved.

My heart is racingLonger-exhale breathing to bring your body down. I feel numb, far away or flooded5-4-3-2-1 grounding, one sense at a time. My thoughts won't stopPark each worry and decide what it gets. I just need to settleBox breathing with a shape to follow. I can't make myself startFind the step that's actually blocking you. Someone criticized me and I'm spiralingSort out why it hit so hard. I'm not safe right nowCall or text 988, the Suicide & Crisis Lifeline. Free, 24/7. In an emergency, call 911.

These are coping tools, not treatment. If hard moments are happening often, therapy can help with what's underneath. Book a free 15-minute consult, or browse all free resources.