Small steps that can help your nervous system settle and make the next step easier.
Name 2 things you can see, 2 you can feel, 2 you can hear.
Breathe in for 4 counts, out for 6. Repeat 6 times.
Pick one tiny thing: drink water, open a window, text a friend.
Write 3 early warning signs and 3 actions that help you.
Hi, I'm struggling with my mental health and it's affecting my day‑to‑day. I'm experiencing [symptoms]. I need help with [support/therapy/meds] and I'd like to discuss next steps.
Write a 1‑sentence note: "Today I feel ___. I need ___." That's enough to begin.