Pause & Prepare | Grounding Breathing & Safety Plan

60-SECOND RESET

One breath at a time.

Relax your shoulders. Breathe in gently as the circle expands, pause briefly, then breathe out as it shrinks. Never force your breathing.

Ready when you are.

This is an optional grounding activity, not medical advice. If focusing on breathing feels uncomfortable, stop and notice 5 things you can see around you.

IF IT FEELS SAFE

A small safety plan

You do not need to check everything. Consider only what is safe, feasible, and practical for your personal situation.

Choose a trusted person A friend, neighbor, or family member you could call or send a code word to. Think of a safer place A relative's house, community center, police station, or 24/7 public venue if you need to leave. Remember important contacts Memorize or store key phone numbers (e.g. 999, 15999, trusted advocate) in a safe format. Consider device privacy Use a safer computer or phone if you suspect your device has spyware or monitored accounts.

Important: Do not save or carry written safety plans if finding them could put you at higher risk.

Take a calming breath

One breath at a time.

A small safety plan

You deserve support without blame.