← Where are you right now?
I'm struggling today
Today is hard, and that's okay. You don't have to fix anything right now. Let's just get through the next few minutes together.
Breathe with me
- Breathe in slowly for 4.
- Hold gently for 4.
- Breathe out for 6, letting your shoulders drop.
- Repeat three or four times.
Grounding
- Hold something warm, like a cup of tea, or something soft.
- Name 5 things you can see around you.
- Place a hand on your chest and remind yourself: I am safe right now.
Small steps
- Have a glass of water.
- Open a window or step outside for a minute.
- Text or call someone you trust, even just to say hello.
If you'd like someone to know how you're feeling, you can reach out to us now.
I NEED SUPPORTIf you are in immediate danger, call 999.
Urgent medical help: NHS 111. Samaritans, any time: 116 123 (free). More support and resources