These resources are meant to be easy to read, easy to revisit, and useful as a bridge between insight and the next steady step.
These handouts are for general education only. They are not therapy, diagnosis, crisis support, or a monitored record. Do not use this page for urgent needs. If you are in immediate danger, call 911. For mental health crisis support in the United States, call or text 988.
Anxiety
What to Do During an Anxiety Spiral
An anxiety spiral can make a thought feel urgent, even when the next helpful step is actually small and steady. The goal is not to win an argument with anxiety. The goal is to slow the loop enough to choose one grounded action.
Name the loop
Try: "My mind is scanning for danger right now." Naming the pattern creates a little space from it.
Settle the body
Lengthen your exhale, unclench your jaw, place both feet on the floor, and look for three neutral objects in the room.
Choose one step
Pick the smallest useful action: drink water, send a simple text, step outside, or write down what can wait.
Bring to session: What did anxiety say was urgent? What did you actually need in that moment?
Eating disorders and body image
Understanding the Eating Disorder Voice
The eating disorder voice can sound convincing because it often borrows the language of control, safety, discipline, or worth. Recovery begins with noticing that this voice is not the same as your values, needs, or wise self.
Notice the rule
Ask: "What rule is showing up right now?" You do not have to debate or obey it to notice it.
Separate from the voice
Try: "That is the disorder voice talking. My values may have a different message."
Reach for support
If urges feel hard to manage, use your support plan, contact your treatment team, or use the secure portal for nonurgent care communication.
Bring to session: What did the disorder voice promise you? What did your healthier self need instead?
Mood
When Depression Feels Like Exhaustion
Depression can feel less like sadness and more like heaviness, fog, irritability, numbness, or the feeling that ordinary tasks require too much energy. Shame often makes that load heavier.
Reduce the demand
Instead of asking for a full reset, ask: "What is one thing I can make 5 percent easier?"
Use tiny anchors
Light, water, food, medication as prescribed, a shower, a short walk, or one honest text can count.
Name the truth
Try: "This is a hard day, not a failed day." Compassion can be a practical tool, not a luxury.
Bring to session: What has been taking the most energy lately? What support would make one part lighter?
Trauma-informed grounding
Grounding Skills That Make Sense
Grounding is not about forcing yourself to calm down. It is about helping your nervous system notice that there is a present moment and a little more choice available.
Orient
Say the date, your location, and one thing that tells you where you are now.
Use the senses
Find something textured, cool, warm, steady, or visually simple. Let your attention rest there briefly.
Come back gently
If a grounding skill increases distress, stop and choose something more neutral, such as looking around the room.
Bring to session: Which grounding skill felt most realistic? Which one did not fit, and why?