FEELING OVERWHELMED?
You're safe right now.
Try any one of these. They gently bring your nervous system back to the present. Take your time — there is no rush, and there is no wrong way to do this.
5-4-3-2-1 senses
2 min
Name 5 things you can SEE around you.
Name 4 things you can FEEL (your feet on the floor, fabric on skin).
Name 3 things you can HEAR right now.
Name 2 things you can SMELL — or two smells you like.
Name 1 thing you can TASTE — or a taste you enjoy.
Box breathing
1–3 min
Breathe IN through your nose for 4 slow counts.
HOLD your breath gently for 4 counts.
Breathe OUT through your mouth for 4 counts.
HOLD empty for 4 counts.
Repeat for 4–8 cycles. Stop sooner if it feels uncomfortable.
Orienting to the room
1 min
Look slowly around you. Move only your eyes, then turn your head.
Say silently: "I am in (place). It is (year). I am (your age)."
Find one object in the room that feels neutral or pleasant.
Notice the temperature of the air on your skin.
Take one slower breath. You are here, now.
Cold water reset
30 sec
Splash cool water on your face, or hold a cold object (a can, ice cube wrapped in cloth).
Notice the temperature on your hands and face.
Cold activates the body's calming nerve (vagus nerve) and can interrupt panic quickly.
Learn more about trauma responses
Videos, the 5 trauma responses, and UK specialist help.
If you are thinking of harming yourself, please call Samaritans on 116 123 (24/7) — or 999 in immediate danger.