Crisis & Immediate Support

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This helps shift your brain out of overthinking and back into the present moment.

Use this when you feel anxious, reactive, or overwhelmed:

Inhale for 4
Hold for 4
Exhale for 4
Hold for 4

Repeat for 2–3 minutes.

Slow breathing signals safety to your nervous system.

Brief cold exposure (such as a splash to face, ice in hand, cold rinse or plunge) can help regulate stress response and increase alert calmness. 

Always consult your physician if you have medical concerns.

Cold is not about toughness

 — it’s about nervous system regulation.