Body reset

Cool the body down

Use a safe temperature or breathing reset to bring intensity down enough to choose the next step.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Choose a safe body reset

Write one safe cooling or steadying action, then move on.

Subtitles

First, choose a safe body reset.

Cool, breathe, choose

Choose a safe body reset

Choose one safe way to cool or steady your body.

Examples: cold water on hands, hold a cool drink, step into cooler air, unclench jaw and shoulders, or slow the exhale. Skip anything unsafe for your health.

Cold water on hands
Hold a cool drink
Cooler air
Unclench jaw
Lower shoulders

On-screen guide

Skip anything that is unsafe for your body.

Ideas

Your words

Evidence basis

Brief body-based distress-tolerance skills can help reduce acute arousal. skills-based distress-tolerance skills often use safe temperature change, paced breathing, and muscle release. Skip anything medically unsafe for you and use urgent help if risk is immediate.

Body alarm

Starting with the body.

Body reset

Cool the body down

Use a safe temperature or breathing reset to bring intensity down enough to choose the next step.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Choose a safe body reset

Write one safe cooling or steadying action, then move on.

Subtitles

First, choose a safe body reset.

Cool, breathe, choose

Choose a safe body reset

Choose one safe way to cool or steady your body.

Examples: cold water on hands, hold a cool drink, step into cooler air, unclench jaw and shoulders, or slow the exhale. Skip anything unsafe for your health.

Cold water on hands
Hold a cool drink
Cooler air
Unclench jaw
Lower shoulders

On-screen guide

Skip anything that is unsafe for your body.

Ideas

Your words

Evidence basis