Skills to Try Right Now

Grounding, breathing, and thought restructuring tools you can use on your own.

Not a substitute for therapy. If you are in crisis, call or text 988.

Slow Breathing
Relaxation Practice

Allow your breath to follow the lotus.

DBT Soothe the 5 Senses

Self-soothing is a Distress Tolerance skill from Dialectical Behavior Therapy. It helps you comfort yourself during moments of emotional distress by engaging your five senses. The goal is not to solve the problem — it is to get through the moment without making things worse.

Tap a sense to explore ideas.

Calming Nature Imagery

Research shows that nature images can be particularly soothing. Click below to try some.

Tips for Practice

  • Create a personal "self-soothe kit" — gather a few items for each sense and keep them accessible in a tote bag, basket, or drawer.
  • Practice when you are calm so the skill feels natural during a crisis.
  • Focus fully on the sensory experience. Notice every detail without judgment.
  • Pair self-soothing with slow breathing for added benefit.

Self-soothing is not avoidance — it is a healthy way to ride out intense emotions.

Loving Kindness Meditation

A gentle practice of extending well wishes —
to someone you love, to yourself, and to the world.

Find a comfortable position and take a few slow, deep breaths.

Bring to mind a person or animal you care about deeply — picture their face and let the warmth you feel for them fill your chest.

Silently say in your mind:

"May you be happy."

"May you be healthy."

"May you be safe."

"May you be free from suffering."

Now gently turn those same words toward yourself. Place a hand over your heart if it helps.

"May I be happy."

"May I be healthy."

"May I be safe."

"May I be free from suffering."

If this feels difficult, that's okay — simply stay with the intention of kindness, even if the feeling hasn't arrived yet.

Finally, expand this wish outward — to your neighbors, your community, and all people and creatures everywhere:

"May all beings be happy."

"May all beings be healthy."

"May all beings be safe."

"May all beings be free from suffering."

Repeat these wishes as many times as you want or need to.

When you're ready, take one more deep breath and gently open your eyes.

Carry these kind wishes with you.

Realistic Coping Thoughts

When stress feels overwhelming, it can help to remind yourself of what is true. These are not overly positive affirmations — they are grounded, realistic thoughts to focus on when things feel hard.

Press the button to get a coping thought.