Instant Relief

Feeling overwhelmed right now?

It's totally normal to feel overwhelmed in your situation and that's OK.

① Take a deep breath 

② This feeling is only temporary

③ You've handled difficult moments before

④ You're stronger than you feel right now

⑤ Your body is trying to protect you, and this will pass

Now, do some of these proven techniques to feel better:

1. Start with 4-7-8 Breathing:
   
   

   • Inhale through your nose, into your belly, for 4 seconds.

   • Hold for 7 seconds.

   • Exhale slowly through your mouth for 8 seconds, making a “fff” sound.

   • Focus on each breath. Repeat 3-5 times, or until you feel calmer. Even one round helps.
      

2. Ground yourself:
   
   

   • Feel your feet pressing into the ground.

   • Feel the floor supporting you.

   • This simple act can instantly help you feel more anchored and stable.
      

3. Focus on what’s around you:
   
   

   • Pick one object near you.

   • Feel its texture or look at its details.

   • Shift your mind from stress to something real and present.
     This helps your brain switch from panic mode to calm focus.
      

4. Repeat positive affirmations:
   
   

   • Say to yourself, “I am safe. I am calm. This will pass.”

   • These words remind you that you’ve been through challenges before and have the strength to do so again. Even whispering these to yourself can have a calming effect.
      

5. Progressive Muscle Relaxation:
   
   

   • Squeeze your hands into fists for 5 seconds, then release.

   • Shrug your shoulders up to your ears, hold for 5 seconds, then drop them.

   • (If you prefer, you can work through your whole body from toes to head.)

   • With each exhale, release the tension. Feel it melt away with each breath.
      

6. The 5-4-3-2-1 Technique:
   
   

   • 5 things you can see: Look around and notice five small things.

   • 4 things you can touch: Feel the texture of your clothing, the floor, or something nearby.

   • 3 things you can hear: Listen for three quiet sounds in the room or outside.

   • 2 things you can smell: Name two things you can smell, even if faint.

   • 1 thing you can taste: Notice the taste in your mouth or take a sip of water.
     (Quick Tip: This technique gets you out of your head and back into the present.)
      

7. Always remember, you are not alone with this:
   
   

   • It’s totally normal to feel this way. Many others have been in your shoes, and these techniques have helped them too.

   • Trust that each of your actions is bringing you closer to calm. You’ve navigated stress before, and you can do it again.

Take it one step at a time, and remember:
You are strong. You are safe. And this moment will pass.

Each technique on this SOS button is backed by proven methods that calm the mind and body, helping you regain control during moments of acute stress.

1. 4-7-8 Breathing:
   This breathing pattern slows your heart rate, signals to your nervous system that you are safe, and helps interrupt the body's panic response. It creates a sense of calm in under a minute.
2. Grounding with Your Feet:
   Focusing on your feet physically reconnects you to the present moment, which can stabilize emotional overwhelm. It’s one of the fastest ways to feel anchored.
3. Sensory Focus:
   Directing your attention to objects or sensations around you engages the cognitive part of your brain, which helps reduce emotional flooding and brings you back into the present moment.
4. Affirmations:
   Repeating positive affirmations helps rewire your brain away from fear-based thinking. This simple practice shifts your thoughts from panic to reassurance.
5. Progressive Muscle Relaxation:
   Tensing and releasing muscles releases physical tension while signaling to your brain that it’s time to relax. This technique reduces physical stress, which often accompanies emotional distress.
6. 5-4-3-2-1 Grounding:
   Engaging all five senses helps your brain transition from a reactive state to a calmer, more logical state. It’s a powerful tool to quickly shift away from anxiety and ground yourself in the present.
7. You Are Not Alone:
   Reminding yourself that others have faced similar challenges and used these techniques to find peace can help you feel supported, even in moments of distress. It’s a shared human experience, and you have the tools to get through it.

By practicing these techniques, you’re actively calming your mind and body, step by step. Trust in your ability to regain control and find peace.