Tips For Managing Sensations

IF THIS IS A LIFE-THREATENING EMERGENCY, CALL 911 IMMEDIATELY! (or the relevant emergency number in your country)

If you feel too much stress inside, you can try the following to help come back to your Resilient Zone. Some will work better for you than others. So use the one(s) that fit the best for you.

  1. Drink a glass of water or juice.
  2. If you are outside, touch the surface of something in nature...grass, a tree, water...whatever is in the environment.
  3. Look around the space where you are - inside or outside - paying attention to anything that catches your attention.
  4. Name six colors you see in the space that you are in - outside or inside.
  5. Count backwards from 20 as you walk around the room.
  6. If you're inside, notice the furniture and touch the surface - noticing if it is hard, soft, rough, cold, warm, etc...
  7. Notice the temperature of the space - is it cold, warm, hot, just right?
  8. Notice the sounds within the space - inside or outside.
  9. If you're outside or inside, walk and pay attention to the movement in your arms and legs and how your feet are making contact with the ground.
  10. Push your hands against the wall or door slowly and notice your muscles pushing. Or push your back against a surface (wall, tree, etc.) and notice your back and legs making contact with the surface.

If you are still distressed or if you are feeling suicidal or not like yourself and need to speak with someone, you can call 1-800-273-8255 - the National Suicide Prevention Lifeline/Veterans Crisis Line. You can also text the Crisis Text Line at 741741 from anywhere in the U.S.

If you are located outside of the United States, please see the below for resources: