You Don't Have to Hold It All Alone
Sometimes you don't need advice or answers. You just need a safe place to be heard. Start with what feels manageable right now.
I Need to Get This Out
When your thoughts feel too heavy to hold, you don't have to organize them or make them make sense. Just start where you are.
Try This:
Set a timer for 5 minutes. Write or type whatever is on your mind. Don't correct it, organize it, explain it, or judge it. Just let it out.
"Right now, what I really want to say is..."
Start here:
I Need to Calm My Body
When emotions feel overwhelming, your body may react before you can even sort through what you're thinking. You don't have to figure everything out right now.
Try This: 5 -4 - 3 - 2 - 1 Grounding
Name 5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Remind yourself:
"I am here. I can take this one moment at a time."
I Want to Talk to Someone
Sometimes what you need most is another person. Reaching out doesn't mean you have to explain everything. You can simply let someone know you don't want to be alone with what you're feeling.
Try this:
Think of one person who feels safe enough to contact - a friend, family member, faith leader, counselor, or someone else you trust.
Not sure what you say?
"I'm having a hard time right now. I
don't need you to fix it. Could you
just talk with me for a little while?"