If you’re in danger or having thoughts of hurting yourself, please reach out to one of these humans now. Tula is not a substitute for emergency care.
If you or someone with you is in physical danger right now, call your local emergency number — 112 (much of the world), 911 (US/Canada), or 999 (UK) — or go to the nearest hospital emergency room.
Breathe in for 4 · hold for 4 · out for 4 · hold for 4. Three rounds. The exhale is the medicine.
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. Brings you back to the room.
Pick the smallest possible action — fill a glass of water, open a window, wash your face. Movement breaks the loop.
Therapy is brave, not weak. Wherever you are, findahelpline.com and opencounseling.com can point you to low-cost options near you.
In India, affordable options include: