Tools and techniques to help you navigate difficult moments, and fight urges.
Breathing Exercise
Guided breathing to calm your mind and body.
Grounding Scan
Connect with your surroundings using the 5-4-3-2-1 technique.
Progressive Muscle Relaxation
Systematically tense and relax muscle groups to reduce tension.
Urge Timer
A 10-minute timer with encouragement to ride out urges.
Write & Shred
Express your feelings and then let them go symbolically.
Other Ideas
Explore and add to a list of alternative coping strategies.
I Still Need Help
Find helplines and emergency contact numbers.