Come back to right now
Use your five senses to pull yourself out of a spiral.
Go slow. Say them out loud if you can.
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 slow breath
You're here. In this room, in this moment. That's enough right now.
Why this happens
When your mind is stuck replaying what happened or bracing for what's next, it pulls you out of the present, and the alarm keeps ringing. Naming what your senses take in right now gives your brain something real and safe to hold onto, which quiets that alarm. It's not a distraction. It's proof to your brain that you are here and safe in this moment.
Helping a kid through this? See Helping Kids.
If this feels like too much, you don't have to hold it alone. Call or text 988, or text HOME to 741741, any time. If you or someone else is in danger, call 911.