immediate grounding techniques

A Mental Health Support Page
FIND YOUR BALANCE IN THE MIDST OF AN EMOTIONAL UPSET, CRISIS, PANIC ATTACK, OR DEPRESSIVE EPISODE

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24/7 suicide + cirsis lifeline

In 2020, the U.S. had one death by suicide every 11 minutes. Suicide is a leading cause of death for people aged 10-34 years. Help is available, pls reach out.

suicidal ideation

includes suicidal thoughts or plans of action

breathe + find a safe space

recognize the event, own it, breathe, witness

Recognize what's happening

Warning signs of a panic attack:


Warning signs of a depressive episode:

 

rapid breathing     pounding or racing heart     sweating      chills     trembling     feeling disoriented

difficulty breathing     weakness or dizziness     tingly or numb hands     chest pain     high anxiety

loss of interest in usual activities such as hobbies, sports, and sex       changes in sleep patterns      appetite changes      weight loss/gain      difficulty concentrating     fatigue     increased irritability

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Own it

Take responsibility for your feelings + pull back the natural urge to blame

IDENTIFY THE TRUE FEELING BEING ACTIVATED
Breathe

inhale for 4 counts      expand the belly      exhale for 4 counts     contract the belly
continue in a slow rhythmic motion

sit comfortably, close your eyes if you wish, and let yourself relax into the body

drop all sense of striving and allow yourself to relax into the sensation of breathing
stay aware of your body
inhale for 4 counts      expand the belly      exhale for 4 counts     contract the belly
breathe smoothly and easily here for a few minutes

if feelings arise while in your breath, become aware, witness the feeling as it processes, and maintain a smooth slow breath 

Thank yourself for showing up and bringing you to a safe space within. Close the metaphysical door to your subconscious until you're ready to process again in your own individual practice. 

Balance