Useful whether or not you ever book a session.

If you’re in crisis or thinking about harming yourself, please don’t wait for an email reply. Call your local emergency number or a crisis helpline right away.

When your thoughts are racing, name — slowly, out loud or in your head — 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It works because your attention can’t fully spiral and fully notice at the same time. Use it before exams, after hard conversations, or at 2am.

Breathe in through your nose for a count of 4, hold for 2, and breathe out slowly for a count of 6 or more. Repeat for a few minutes. A longer exhale signals your nervous system that the emergency is over — it’s the same principle as the slow circle on this site’s home page. If counting feels stressful, just aim for “out slower than in.”

Try one of these, for five minutes, without editing yourself: “What am I pretending not to know?” · “What would I say to a friend in my exact situation?” · “What do I need more of, and less of, this week?” Nobody reads this but you — spelling, grammar, and making sense are all optional.

Reaching out was the hard part, and it’s done. Between now and your first session: you don’t need to prepare anything or rehearse your story. If it helps, jot down moments when things felt hardest this week — not to perform, just so they’re not lost. Keep sleeping, eating, and moving as gently as you can. And if things get worse before your session, use the crisis lines above — that’s what they’re for.