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Self care

Feelings aren't the enemy. They're information. Your body is always taking in more than you can think through, and feelings are how it tells you what it's noticing. The pain is data. The stress is data. It's all pointing at something that matters.

The trouble isn't feeling it. The trouble is getting stuck in it. So feel what you feel, then let it move. These are small, simple things that help a lot of people do that. Pick what fits how you feel right now. There's no wrong choice, and you can't do this wrong.

How do I know if I'm stuck?

The simplest sign is something that isn't normal for you. You know your own baseline. When a feeling stops moving and starts running your days, when you're not sleeping or eating, can't get out of bed, leaning harder on alcohol or anything else to cope, pulling away from everyone, or feeling like you can't go on, that's your signal to reach out.

You don't have to be in a crisis to deserve help. And if you are, or you're not sure, help is here any time. Call or text 988, or text HOME to 741741. If you or someone else is in danger, call 911.

Or start with what’s going on right now

I'm panicking or can't calm down

Calm your body in a minuteA one-minute breathing pattern to steady your body.Come back to right nowUse your five senses to pull yourself out of a spiral.

I feel numb or shut down

Come back to right nowUse your five senses to pull yourself out of a spiral.If you feel numb or shut downWhy numbness happens, and one small way back.When everything is too muchStop trying to solve it all. Pick one small thing.

I can't sleep or my mind won't stop

When your mind won't stop at nightGentle ways to wind down when sleep won't come.

Everything is too much

Calm your body in a minuteA one-minute breathing pattern to steady your body.Come back to right nowUse your five senses to pull yourself out of a spiral.When your mind won't stop at nightGentle ways to wind down when sleep won't come.When everything is too muchStop trying to solve it all. Pick one small thing.When the tears keep hittingGrief comes in waves. How to ride one.

I can't stop crying

When the tears keep hittingGrief comes in waves. How to ride one.

I'm angry, and I have a right to be

When you're angry (and you have every right to be)Anger is a fair response to loss and injustice. How to carry it.

I feel okay and it feels strange

When you feel okay (and then feel guilty)Good moments are allowed. They don't erase the loss.

I'm looking for something to hold onto

Finding your footing againPurpose and hope can grow from this. They can't be forced.

Helping a kid through this? See Helping Kids.