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When You Are in Crisis (Look-Listen-Link)
If you are overwhelmed, hurt, panicking, or emotionally shutting down, focus on safety, calm, and connection:
1. Pause and check safety (LOOK)
- • Are you physically safe right now?
- • If not, move to a safer place and contact local emergency support.
2. Slow your breathing (CALM)
Try this for 60 seconds:
- • Breathe in slowly… 1, 2, 3, 4
- • Breathe out slowly… 1, 2, 3, 4, 5, 6
- • Repeat 3 times.
3. Name what is happening (LISTEN to yourself)
- • "This is really hard."
- • "My reaction makes sense after what I've been through."
- • "I can take one small step."
4. Reach out (LINK)
- • Use Chat for quick support.
- • Book an Appointment for deeper care and debriefing.
5. Avoid big decisions during distress
When your body is in survival mode, thinking can be foggy. If possible, pause major decisions until you feel steadier.
If you feel unsafe or unable to function: Book an urgent appointment immediately (or contact local emergency services).
You don't have to fix everything today. You only need the next step.