Carry with you
A small guide for heavy moments.
Grounding does not erase danger or illness. It may help create enough steadiness for the next safe action.
60–90 second reset
Right now, I am here.
- 5 things I see
- 4 things I feel
- 3 sounds I hear
- 2 things I smell
- 1 thing I taste
Feet supported. Unclench the jaw if comfortable. Breathe normally—do not force a deep breath. Name the date and place. Choose one: water, medicine as prescribed, a safe person, food, rest, fresh air, or professional help.
I do not need to solve my whole life in this minute. I need the next safe step.
The self-respect check
What is true?
Separate facts, fears, predictions and someone else’s opinion.
What do I need?
Safety, rest, clarity, food, medicine, space, support, boundaries?
What is one step?
Make it small enough to begin in five minutes.
Every key number and first step ▾
Crisis Lines — U.S.
Call or text · 24/7 · Free · Confidential
Text HOME to 741741 · 24/7 · Free
800-799-7233 · Text START to 88788 · 24/7
800-662-4357 · Substance use · 24/7 · Free
800-950-6264 · Mental health · M–F 10am–8pm ET
800-227-2345 · 24/7
800-422-4453 · 24/7
866-662-1235 · Eating disorder support and referrals
Dial or text 211 · Food, housing, mental health referrals
First Steps by Situation
Call or text 988 right now. You can also go to your nearest emergency room. You do not have to be alone in this moment.
Call 800-799-7233 or text START to 88788. Have a safety plan — see our SAFE SIGNAL page.
NAMI: 800-950-6264. Find a therapist via findtreatment.gov or openpathcollective.org (sliding scale).
SAMHSA: 800-662-4357 · Free, confidential, 24/7. Find treatment at findtreatment.gov.
Childhelp: 800-422-4453 · 24/7. If in immediate danger, call 911.
Call or text 211 for local referrals, or open Find help near me.
Caregiver Action Network: caregiveraction.org. Respite locator: archrespite.org. You deserve support too.
You Are Not Alone
Whatever you are facing — there are people trained to help. You do not have to figure this out alone. Help exists. You are worth reaching for it.
This resource is free. No purchase is required to access You Matter support and education.
You matter here. This free guide mirrors the You Matter Learning Hub by BeUnique / Opulent Style. Educational information—not diagnosis, legal advice or emergency care. No purchase is ever required. Quick Exit changes the page but cannot erase browser, network or account history.