SensorEE Kits · Overwhelm Support
Come back to now
Tools for Hard Moments
When everything feels like too much, your nervous system needs simple, accessible tools — not a plan, not a to-do list. Just this moment, and the next one. You're in the right place.
Start Here
A breath to slow everything down
Before anything else, try this. Box breathing signals safety to your nervous system in under two minutes.
4
Inhale
Slowly In
4
Hold
Stay Still
4
Exhale
Slowly Out
4
Hold
And Rest
Grounding Technique
5-4-3-2-1 Come back to now
Anxiety pulls you forward or backward in time. This technique uses your five senses to bring you back to the present moment.
5
SEE
Things You Can See
Look around slowly. Name a color, a shape, a texture — anything visible right now in the space around you.
4
TOUCH
Things You Can Touch
The ground under your feet. Fabric against your skin. Something cool or rough. Notice the physical world holding you.
3
HEAR
Things You Can Hear
Even silence has a sound. Notice what's near and what's far. Let your ears move outward from where you are.
2
SMELL
Things You Can Smell
Try a scent roller or a candle if you have one. Or just breathe slowly and notice what's already in the air around you.
1
TASTE
Things You Can Taste
Even the faint taste of your last drink counts. Sip some water if you need to. This small act of care matters.
When You Need More Help
You're not alone. Help is always available.
These resources are free, confidential, and available any time of day or night. Please use them.
Crisis Text Line
Free, confidential support available 24/7. Connect with a trained crisis counselor by text — no phone call required.
Text HOME to 741741
NAMI Helpline
Mental health information, referrals, and support from the National Alliance on Mental Illness. M–F, 10am–10pm ET.
1-800-950-NAMI (6264)
988 Suicide & Crisis Lifeline
Call or text 988 anytime for mental health crisis support. Available 24/7 in English and Spanish
Call or text 988
SAMHSA National Helpline
Free, confidential treatment referrals and information for mental health and substance use. Available 24/7, 365 days a year.
1-800-662-4357
"Hard moments pass. You've gotten through hard things before. Help exists — please use it."
— From the Overwhelm Emergency Kit Resource Card
Small Things That Help
Sensory strategies for overwhelming days
Use Cold to Reset
A cold pack on the back of your neck or wrists activates your dive reflex and slows your heart rate. It's one of the fastest physiological ways to interrupt a panic spiral.
Wrap Yourself in Softness
Weighted blankets, fleece swatches, and soft textures signal safety. Touch is one of the most underused self-regulation tools — and one of the most effective.
Color Without a Goal
Mindless, repetitive movement like coloring activates the default mode network — the part of your brain that helps you process and regulate. No skill needed. Just color.
Anchor with Sound
A familiar song, a white noise track, or even just humming gives your nervous system something steady to follow when everything else feels chaotic. Sound can regulate just as powerfully as it can overwhelm.
Want the full toolkit? The free guide walks you through 5 strategies — including some of the techniques above — with step-by-step instructions for the hard moments.
Free Apps Worth Having
A few tools we love and genuinely recommend
No affiliate links. No codes. Just apps that are quietly helpful on hard days.
Headspace
Guided meditations, breathing exercises, and sleep support. Especially good if you're new to mindfulness and want something structured.
Calm
Sleep stories, body scans, and daily meditations. Particularly helpful for winding down at night or managing anxious thoughts.
Insight Timer
A large free library of guided meditations, music, and talks from teachers around the world. Great variety — free to use.