If you're in crisis, scared, or thinking about hurting yourself — please reach out this minute. These lines are free, confidential, and answered 24/7.
In immediate danger? Call 911 now.
One breath, right now
Breathe in through your nose for 4, hold for 4, out slowly for 6. Again. The wave you're in will crest and pass — withdrawal lies and tells you it won't. It does. You don't have to get through the next week right now. Just the next few minutes.