P — PAUSE
You may check more than one. Share only what feels
safe.

Take four deep slow breaths. Inhale through your nose-(smell for pizza) exhale through your mouth-(blow out all the candles)!

A — ARTICULATE

What are you feeling right now?

AngrySadScaredOverwhelmedFrustratedAnxiousNumbConfused

U — UNDERSTAND

What just happened?

Something someone said or didA conflictA memoryA lossFeeling unsafeNot sure

S — STATE

What do you need most right now?

To calm downTo be heardTo feel safeTo step awayTo get support

E — EXERCISE CHOICE

What would help prevent this moment from getting worse?

More breathingAsk for helpSafe spaceNot sure

SAFETY CHECK

Are you at risk of hurting yourself or someone else?

NoNot sureYes

If yes, call 911 IMMEDIATELY!

If No or Not sure:

Call or Text 988 SUICIDE & CRISIS LIFELINE now for immediate support. You are not alone. Help is available 24/7. Judgment-free support for mental health, substance use, and more.

Text, call, or chat 988.

SUBMISSION & CARE:

Thank you for your strength and your courage!