Find a few words.
Use a short message to start a conversation with someone you trust.
Build a starting messageSMALL STEPS
You can start with this moment.
Try something gentle, or skip it. These tools are optional and don’t replace support from a person.
Notice your surroundings
Notice one thing you can see.
If it feels comfortable, look around and name a color or an object. There’s no need to change your breathing or close your eyes.
Get someone in your corner.
A safe adult, counselor, or clinician can help you work out support that fits your situation.
See support options