Your free gift

Here's your self-care card

Print it, screenshot it, or save it as a PDF from the print dialog — whatever's easiest to keep close.

It's Not Just You

It's not just you.

Breathe — box breathing

In for 4. Hold for 4. Out for 4. Hold for 4. Repeat four times.

Ground — 5, 4, 3, 2, 1

5 things you can see. 4 you can feel. 3 you can hear. 2 you can smell. 1 you can taste.

Remember

Whatever this is, someone else has felt it too — and it has a name, a reason, and an end. You don't have to fix it right now. Just get through the next few minutes.