Breathe
Follow the circle with your breath. Inhale as it expands, exhale as it contracts. This helps regulate your nervous system.
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Not sure if this is medical? Trouble breathing, chest pain, overheating, seizure, or can't stay awake means don't wait it out: call 911 · emergency guide
You're safe. This will pass. 🌊
Start with your breathing below: everything else can wait.
Where are you at right now?
Breathing Exercise
5-4-3-2-1 Grounding
Engage your senses to bring yourself to the present moment. Click each item as you notice it.
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
Soothing Sounds
Calm auditory environments to help soothe anxiety. Only one sound plays at a time.
Use the slider or your device controls for volume
Self Check-In
A quick checklist to assess your basic needs and comfort.
Hydration: Sip water slowly
Comfort: Adjust clothing if needed
Position: Sit or lie down safely
Temperature: Adjust if too hot/cold
Connection: Reach out if possible
Breathing: Take 3 deep breaths
Text a friend to come sit with you
Opens your messaging app with the text ready to send.
Remember
If you can't do any of these right now, that's okay. Just focus on your breathing and know that this will pass.
Tripping at Shows
Safety tips for managing difficult experiences at music events.
Want the facts on the substances themselves, how long they last, risky combos, and fake acid warnings? See our Psychedelics & Hallucinogens guide.
Hydration
Sip water slowly and often. Avoid chugging or sugary drinks.
Environment
Step outside or find a chill zone if overwhelmed. Quiet spaces help.
Buddy System
Stay with someone you trust. Check in with each other regularly.
Avoid Mixing
Don't mix substances or drink lots of alcohol. Give your body breaks.
Useful Tools
Sunglasses, earplugs, water bottle, and breathing exercises help.
Calm Timer
Intense moments often pass within 10-20 minutes. Use this timer to wait it out safely.
15:00
Many people find things stabilize after ~10-20 minutes
While You Wait
Focus on your breathing. Remind yourself: "I just need to get through the next few minutes."
Calming Mantras
I am safe and this will pass.
Repeat the mantra slowly in your mind or aloud. Tap to change.
Reflection & Aftercare
After the experience passes, reflection can help integrate insights.
What helped during this experience?
What would I try next time?
Self-Care After
- Rest and hydrate
- Eat nourishing, simple food
- Talk to someone you trust
- Be gentle with yourself for 24-48 hours
Emergency Resources
If you need human support right now, these resources are available:
TripSit: Live Chat & Resources
Fireside Project: Support Line
Never Use Alone: Phone Check
Panic Button (PLURderapolis)
Emergency Help (PLURderapolis)
PLURderapolis Home
Medical Emergency
If you or someone else is experiencing a medical emergency, call 911 or your local emergency services immediately.