✕

🚨

Emergency Reset

Fast-acting. You're safe.

⏱ 2-3 minutes

For panic, overwhelm, or shutdown.

1Ground

5-4-3-2-1

👁️ 5 things you can SEE

✋ 4 things you can TOUCH

👂 3 things you can HEAR

👃 2 things you can SMELL

👅 1 thing you can TASTE

2Physiological Sigh

Double inhale, long exhale

inhale

1 / 5

3Cold Water

Cold water on your wrists

💧

Or hold something cold. Ice. A cold can.

30

4Reassess

Check in with yourself...

💚

You're okay

You made it through.
You're safe now.