If you are in danger right now, call or text 988 — the Suicide & Crisis Lifeline, free, any time. If this is an emergency, call 911.
Do this first
Ready
Four counts in, six counts out. The long out-breath is the part that works.
If that is not enough, TIPP
In order of how fast they work. You do not need all four.
TTemperature
Cold water on your face, or hold something frozen. Fastest thing on this list — it works in under a minute and it does not need you to be calm to start.
IIntense exercise
Sprint up the stairs, do press-ups, run on the spot until you are out of breath. Two minutes. You are burning off the mobilisation that has nowhere to go.
PPaced breathing
The circle above. Out longer than in, for two minutes.
PPaired muscle relaxation
Breathe in and tense everything. Hold. Breathe out and let it all go at once. Repeat five times.
Nothing here is saved or counted. When you are ready, the rest of the site is here.