When everything feels like too much, having a plan and knowing where to turn can make a big difference.

This space is here to help you stay safe, grounded, and connected — whether you’re facing a mental health crisis, sensory overload, or a severe symptom flare.

Step 1: Pause & Ground

If you’re able, try one of these grounding tools before making your next decision:

• 5-4-3-2-1: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

  • If this feels too overwhelming, try sticking with 1-1-1-1-1 (name one thing for each sense).

• Box Breathing: Inhale 4 – Hold 4 – Exhale 4 – Hold 4.

• Touch Point: Hold a grounding object (stone, soft fabric, cold water bottle) and focus on its texture and temperature.

Step 2: Your Personal Safety Plan

It’s easier to think clearly if you make a plan before you’re in crisis. Here are key parts to include:

1. Warning Signs

   • Thoughts, feelings, or physical sensations that tell you a hard moment is coming.

2. Coping Tools

   • Breathing, movement, sensory breaks, music, or comfort items.

3. Safe People to Contact

   • Friends, family, peers, or mentors who understand your needs.

4. Safe Places

   • Quiet rooms, low-light spaces, or familiar environments where you feel secure.

5. Professional & Crisis Contacts

   • Keep these numbers saved in your phone and written in a visible spot.

Crisis Support Lines

(If you’re outside the U.S., you can find a list of international hotlines here: https://findahelpline.com)

• 988 Suicide and Crisis Lifeline — Call or text 988 (U.S.)

• 988 Lifeline Chat — https://988lifeline.org/chat

• Crisis Text Line — Text HOME to 741741 (U.S.), 686868 (Canada), or 85258 (UK)

• 988 Deaf & Hard of Hearing Support — Call 988 using relay or use ASL via 988videophone.org

• Veterans Crisis Line — Call 988 then Press 1, or text 838255

Sensory & Symptom Overload

For when symptoms are spiking or the environment is overwhelming:

• Put on noise-canceling headphones or earplugs.

• Use tinted glasses or lower screen brightness.

• Step outside or into a quiet space for at least 5 minutes.

• Lower stimulation (dim lights, close curtains, silence notifications).

Quick “In-the-Moment” Ideas

• Sip cold water or tea.

• Wrap in a weighted or cozy blanket.

• Use a calming scent (lavender, vanilla, peppermint).

• Play gentle or familiar music.

• Repeat an affirmation like: “This will pass. I am safe.”

Your Turn

If you have a safety plan, consider posting a copy (or a modified public version) in this space.
If you don’t have one yet, use the Safety Plan Template to start yours today.

You never have to go through the hard days alone — this community is here for you. 💙

Writing takes a lot of energy — especially with a brain injury — so I sometimes use ChatGPT to help me put my thoughts into words. I still guide the content, tone, and message, but using this tool lets me share more reflections and resources with you without draining my limited spoons.