Ground

Take a moment to arrive where you are. There is no perfect way to do this; keep your eyes open and pause whenever you need.

5Notice five things you can see.
4Notice four things you can feel.
3Take three slow breaths.

If focusing on your breath or surroundings feels uncomfortable, skip it and move on.

A clear safety boundary

This is not therapy, crisis support, medical advice, mental-health treatment, or legal advice. It does not diagnose. If you face abuse, a personal safety concern, thoughts of self-harm, a possibility of harm to someone, or need legal or other professional intervention, seek additional support from a trusted professional or local emergency or crisis service. You do not need to continue a conversation that feels unsafe.

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