Pause...

Nothing has to be solved in the next minute and a half.

If you can, let whatever you are doing pause.

You do not have to become calm or do this perfectly. Move through the steps slowly. The exact timing does not matter.

Notice three ordinary things you can see.

Let your eyes move around the space so you can take in where you are now.

Ask:

“What would make the next few minutes more manageable?”

The answer might be:

• getting some water;
• moving to a quieter place;
• stepping away from an escalating interaction;
• contacting someone safe;
• eating, resting, or taking prescribed medication;
• waiting before replying or deciding;
• or seeking immediate help.

Choose one next step if you can.

You do not need to feel completely calm for this pause to have mattered.

The purpose was not to erase what you feel. It was to create a little more room between what is happening and what you do next.

If the moment still feels like too much, this page can help you decide what kind of support or response may be needed. 

If you may be in immediate danger or cannot remain safe, use immediate crisis or emergency support where you live.