You are safe. This page will walk you through grounding and calming tools — either step-by-step or pick what helps.

If things feel intense: slow your breath, drink water, and use the emergency links at the bottom.

Click each item as you name it. When all five are done you'll see a completion message.

✅ Grounding complete — you're safe.

Tap a sound to toggle play/pause. Only one sound plays at a time. Use Mute All to end every sound.

• Am I hydrated? Slowly sip water.
• Can I talk to a trusted friend or sitter? Call or text them.
• Can I sit or lie down safely? Slow deep breaths help.
• Are my clothes comfortable? Remove tight layers if needed.

If you cannot do any of these, that's okay — move to next.

• Hydrate: sip water slowly and often. Avoid chugging or sugary drinks.
• Eat: light carbs or fruit help; avoid heavy greasy foods if you're nauseous.
• Environment: step outside or to a chill zone if overwhelmed — quiet spaces help a lot.
• Buddy system: stay with someone you trust; check in every 10 minutes.
• Avoid: mixing substances or lots of alcohol; don't push your body (dance breaks are fine).
• Tools: sunglasses, earplugs, a small bottle of water, and breathing exercises.

Settle in. Panic often drops after 10–20 minutes. Use the timer below.

Remember to rest, practice self-care, and reach out to supportive friends.

If you need human support right now, these resources are available: