If you saw triggering content, please follow these instructions.

Step 1: breathing

Breathe in for 4 seconds.

Hold your breath for 5 seconds.

Breathe out for 6 seconds.

Repeat at least 10 times. You can count with your fingers.

Step 2: distracting

get in contact with anything cold, it will shock you and show your brain that you are alive:

- splash your face and wrists with cold water

- hold an ice cube/put it in your mouth

- stick your head out a window for a bit

- or simply drink cold water

Step 3: acknowledging

- Accept that you saw what you saw

- pay attention to your surroundings and yourself

- notice that you are present and okay

- keep telling yourself that you are okay, you need to be aware of the fact that you are safe.

Step 4: moving on

This is where you take one last deep breath and move on by showing your body everything's okay. To do that, you need to "act normal" e.g.:

- talk to friends

- listen to music/ watch videos etc.

- eat/drink something

- take a shower

- etc.

Stay safe everyone, if you ever need to talk you can always dm me. I love you all.