Read

 

The Body is not an Apology

Sonya Renee Taylor

The Language of Emotions

Karla A. McLaren

Come as You Are

Emily Nagoski, PhD

Group

Christie Tate

The Body Keeps the Score

Bessel Van Der Kolk, M.D.

My Grandmother’s Hands

Resmaa Menakem

Listen

 

Support

 

National Suicide Prevention Lifeline

This life line (call 800-273-8255) offers free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.

Crisis Text Line

Text from anywhere to a trained crisis counselor. Find more information about the Crisis Text Line at

crisistextline.org.

The Trevor Project

The Trevor Project is the leading national organization providing crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, and queer people under 25.

thetrevorproject.org

RAINN

RAINN offers phone or text support to survivors of sexual violence and abuse and their loved ones

hotline.rainn.org/online

800-656-4673

 

Ground

5-4-3-2-1 Grounding Exercise

Grounding is a technique that helps us reorient to the here-and-now, to bring us into the present. This is a useful technique if you ever feel overwhelmed, anxious, or dissociated from your environment. The 5-4-3-2-1 sensory awareness exercise is a helpful tool to relax or get you through difficult moments.

Start with a deep breath…

 
 
1.png

5

Describe 5 things you see in the room

2.png

4

Name 4 things you can feel (“my feet on the floor” or “the air in my nose”)

3.png

3

Name 3 things you hear right now (“traffic outside”)

4.png

2

Name 2 things you can smell right now (or 2 smells you like)

5-4-3-2-1.png

1

Name one good thing about yourself

 
 

Repeat as many times as needed. By the end of the exercise, you should feel calmer and more relaxed.

This can be useful for many different situations. Try the 5-4-3-2-1 exercise if you are struggling with insomnia, anxiety, cravings, or maladaptive behaviors.