Breathing reset
Inhale for 4 seconds, pause for 2, exhale for 6. Repeat three times.
Tools to try
Coping strategies you can mix, match, and adapt.
Not every strategy works for everyone — and that is okay. Choose what feels respectful and sustainable.
Emotional coping
- Mindfulness: Notice five things you see, four you feel, three you hear, two you smell, one you taste.
- Journaling: Write two sentences about what went well and one thing you want to try differently.
- Grounding: Hold a cold object or splash water on your hands to reset.
Micro-breaks
Stretch for one minute or walk to refill water. Short breaks can prevent overload.
Executive function
- Use planners or phone reminders for deadlines.
- Break tasks into three tiny steps; start with the smallest.
- Timers (like 10 minutes on, 2 minutes off) to manage pacing.
- Lay out materials the night before to reduce decision fatigue.
Sensory regulation
- Noise-canceling or soft headphones for busy spaces.
- Sensory breaks in a calm corner or quiet hallway.
- Adjust lighting: softer lamps instead of bright overheads if possible.
- Carry a texture item (smooth stone, fabric) for grounding.
Try it now
Guided walk-throughs
Click a button to open a calm, step-by-step room you can follow at your own pace.
5-4-3-2-1 grounding
Use your senses to pull attention back to the present moment.
Breathing reset
Slow your breath with a gentle 4-2-6 rhythm to calm your body.
Micro-break loop
Move, hydrate, and reset posture so focus can return without overload.
Three-step task start
Break a task into tiny actions to get momentum without perfection pressure.
Sensory calm space
Create a quick comfort zone when sound, light, or texture feels intense.
Respectful pause script
Use a short script to step away, breathe, and return to the conversation.
Social tools
- Set boundaries: "I need a five-minute break" or "Can we continue later?"
- Identify safe people you can text or sit with during busy times.
- Ask for help with a script: "I am stuck on step two; can you show me once?"
- Practice transitions: preview what is next and what is expected.