Immediate help

For the days that knock you sideways.

You do not need to solve your life today. The first job is to settle your body, create a little space around the thoughts and help yourself through the next few minutes.

Mark Elliot pausing reflectively in woodland

Breathe

Breathe in through your nose for four counts. Hold gently for four. Release through your mouth for six.

In4Hold4Out6

Continue until you feel your heartbeat begin to slow. Do not force the breath or continue if you feel faint.

Come back to your senses

Name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. This gently brings attention back into the room.

Go outside

If you can, walk for fifteen minutes. Notice the temperature, the air on your face, birds, trees, water or the movement of clouds.

Use kind words

Say: "This is difficult, but it will pass. I have survived hard days before. I only need to take the next kind, sensible step."

Please seek human help when you need it.

ThinkMiracle offers self-help and reflection, not emergency or medical care. If you may harm yourself or someone else, or feel unable to stay safe, contact your local emergency service or a crisis helpline now.