Notice your surroundings
An optional 5–4–3–2–1 exercise to reconnect with what is around you.
Find your footing.
One moment at a time.
Simple, optional exercises and clear next steps for difficult moments. These tools support learning and coping; they do not diagnose conditions or replace professional care.
WHEN IT CANNOT WAIT
Find immediate support Immediate danger or a medical emergency?
Call 911 in the U.S. or your local emergency number. Renew is not set up for immediate crisis intervention. Do not wait for a form or email response, or delay urgent care to try an exercise.
For suicidal crisis or emotional distress in the U.S. and its territories, call 988, text 988, or chat with the 988 Lifeline.
Your device may not be private. If someone may monitor your activity, consider a safer device. Quick exit leaves this page but does not erase browser history or activity.
START WHERE YOU AREA small way
A small way
back to the present.
You can keep your eyes open, skip a step, or stop at any time. Nothing you choose here is saved.
Find this moment
Name where you are and notice what is here, in this moment.
A gentler breath
Follow your own comfortable pace. No breath-holding or forced deep breaths.
One small next step
Choose a manageable action or reach out to someone you trust.
WHEN THINGS FEEL DIFFICULTWhat are you
What are you
facing right now?
Choose a topic for practical information and independent support. You do not need to share your story here.
Feeling panicked or overwhelmed
Try an optional grounding exercise and reduce stimulation if you can. Panic-like symptoms can also have medical causes.
Seek urgent medical help for new or severe chest pain, serious difficulty breathing, fainting, or symptoms you are unsure about. If episodes recur, a healthcare professional can help you work out what is happening.
NHS: panic disorderFlashbacks or trauma reminders
Look around with your eyes open, name your location and the year, and notice what is present around you. If possible, contact someone you trust.
If flashbacks persist, worsen, or disrupt daily life, seek support from a qualified mental health professional.
VA: coping with stress reactionsDomestic violence or coercive control
Abuse is not your fault. Your options depend on your situation. If you can do so safely, contact an advocate to make a safety plan that fits your needs, whether you are staying, preparing to leave, or have left.
A safer device may help if your activity is monitored. If someone has put pressure on your neck or restricted your breathing, seek medical care promptly, even if you cannot see an injury.
National Domestic Violence Hotline: 800-799-7233 or text START to 88788.
Safety planning Why strangulation needs medical attentionAfter sexual assault
What happened was not your fault. Consider prompt medical care for injuries and time-sensitive options. A sexual assault advocate can help you find care and understand your choices.
You deserve support whether or not you choose to report. Privacy and reporting rules can vary, especially for children.
RAINN: 800-656-4673, text HOPE to 64673, or chat online.
RAINN: getting medical helpConcern about child abuse
If a child is in immediate danger, call 911 in the U.S. For support and guidance about child abuse, contact Childhelp. It is not an emergency response service, and contacting it is not the same as filing a state abuse report.
Call 800-422-4453, text GO to 800-422-4453, or visit Childhelp.
Childhelp contact informationAfter a frightening or traumatic event
Reactions can include feeling on edge, numb, angry, sad, or having trouble sleeping. Try manageable routines, food and rest, and connection with trusted people.
You do not need to tell your story before you are ready. Seek professional support when distress worsens or interferes with daily life.
NIMH: coping with traumatic eventsEmotional crisis or thoughts of self-harm
Reach out for support now. In the U.S. and its territories, the 988 Suicide & Crisis Lifeline supports people in suicidal crisis or emotional distress.
Call 988, text 988, or chat online. If there is immediate danger or a medical emergency, call 911.
988 Suicide & Crisis LifelineMORE WAYS TO CONNECTSupport beyond
Support beyond
this page.
Explore national organizations and helplines, or make a non-urgent consultation request with Renew.
Sources & further reading
Educational content checked November 4, 2026. National services listed here are U.S.-focused; outside the U.S., use local emergency and support services.
- NHS inform: grounding exercises
- NHS: breathing exercises for stress
- VA: coping with stress reactions
- NIMH: coping with traumatic events
- National Domestic Violence Hotline: internet safety
This website is not an emergency service. Independent organizations have their own availability, privacy practices, and terms.