Sometimes things that haven't worked before will be just the thing now, so stay open. The goal is to mitigate chaos, more than it is to feel better. You got this. I believe in you!

1. Imagine your breath is the ocean meeting the shore. Inhale slowly as you picture the water coming in, running over the sand. Imagine the sound of your breath is the sound of the water moving. Exhale slowly as the water goes back out to sea. Imagine clouds, wind, birds, if you want to. Try gently rolling back your shoulders and neck as you do this. Try a few breaths like this, or for as long as you'd like to.

2. Sip a little water or splash some cool water on your face. Consider what the water feels like as you drink, how it feels on your face. This moment will not last forever. You have gotten yourself this far, and for that you're amazing, even if it doesn't feel like it. Keep going.

3. Check here if you're having a panic attack and here for tips on regulating to manage cravings, urges, or ideation.

4. Text or call someone you trust. This could be someone in your life, or a crisis line below. Please know that I'm not always available, so rely on others first. While you're waiting for a reply from any of these, you must agree to do your best to keep yourself safe.

5. Check here for distraction techniques. Follow the strategies on your safety plan. Try going for a walk, watching a comfort show, or making a playlist.