I need...

For mutual aid resources in the USA, try mutualaidhubThis section is under construction. I'm still looking for resources in other countries!

If possible, move to a quiet and comfortable space, and close your social media tabs/apps for now. Remove yourself from the triggering environment and allow yourself some privacy to focus on calming down.Begin by taking slow, deep breaths. Inhale deeply through your nose for the count of 4 seconds, hold for 4 seconds, exhale for 4 seconds through your mouth, then count to 4 before breathing in again. This is a technique called Box Breathing. Focus on the sensation of your breath as it enters and leaves your body. As a visual guide, try to breathe in time with this animation:

An animated gif of a circle going around the perimeter of a square, as a visual aid for box breathing.

Once you have your breathing under control, you can move on to one or more of the grounding techniques below.

Grounding Techniques

  • Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

  • Touch the tip of each of your fingers to your thumb, or rub the palm of your hand with the opposite thumb. The nerves in your hands are very sensitive and stimulating them can help re-regulate your nervous system.

  • Other ways to stimulate your hands include squeezing stress balls or playing with slime or putty, if you have access to them.

  • Gently massage your temples. If you're someone who grits or grinds their teeth a lot, you may be holding a lot of tension in your jaw.

  • Hold an ice cube in your hand until it melts, or run your hands under cold water

  • Listen to calming music. You could try this playlist on Spotify, or if you prefer youtube, here's a 40 minute playlist of Kalimba music

  • Listen to/watch ASMR. If you're not sure where to start, this video is intended to calm panic and anxiety

Progressive Muscle Relaxation

Progressive muscle relaxation is another useful technique you can use. Below is a simplified set of instructions on how to do it. If you prefer more in-depth instructions, you can use this guide.

  • Choose a quiet and comfortable space where you won't be disturbed. Sit or lie down in a relaxed position. Ensure that your clothing is loose and comfortable. It's important to note before starting that you should never feel intense or shooting pain while completing this exercise. Make the muscle tension deliberate, yet gentle.

  • Sit in a comfortable chair with your feet flat on the floor or lie down on your back with your arms by your sides. Close your eyes if it helps you to focus inward.

  • Inhale slowly through your nose, expanding your diaphragm, and exhale slowly through your mouth. Focus on your breath for a few moments to help calm your mind.

  • Direct your attention to your toes. Curl them tightly for a few seconds, then release the tension. Notice the contrast between tension and relaxation. Focus on the sensation of relaxation.

  • Gradually shift your focus to your calves. Tense the muscles in your calves for a few seconds, then release. Move upward to your thighs, tensing and releasing the muscles. Feel the relaxation spreading through your legs.

  • Move to your abdominal area. Inhale deeply and tense your abdominal muscles, holding for a few seconds. Exhale and release the tension, feeling the muscles relaxing.

  • Direct your attention to your hands. Make fists and tighten the muscles in your hands and forearms. Hold for a few seconds, then release. Notice the sensation of warmth and relaxation.

  • Raise your shoulders towards your ears, tensing the muscles, and then let them drop, releasing the tension. Gently roll your neck to release any tension in the neck and shoulder area.

  • Tense the muscles in your face by squinting your eyes, clenching your jaw, and wrinkling your forehead. Hold for a few seconds, then release. Allow your facial muscles to relax completely.

Sources: choosingtherapy.com, anxietycanada.com, noisli.com

A check in, hm?
Well then, let's run through some reminders together...

  • How's your breathing?

  • Take a moment to breathe deeply, in through your nose and out through your mouth. Feel your breath in the bottom of your stomach before letting it out slowly.

  • Have you gotten up and about lately?

  • Even stretching and having a walk around the house will help. If you can get some fresh air too, that's even better!

  • When was the last time you had something to drink & eat?

  • If you haven't eaten in the last 4 hours, think about making a meal or having a snack. Get yourself a drink whilst you're at it!

  • Have you taken any meds you need to?

  • Make sure you have enough to last until you next fill your prescription!

  • When did you last get some rest?

  • Sometimes you need a nap, and if your body feels tired, listen to it and rest! Even if you can't sleep, laying down with your eyes closed, or doing some meditation, can do a world of good.

  • How's your living space looking?

  • If you have the energy, do one little thing to clean up. The space you're in can really affect your mental health -- can you take used plates out of your room, make your bed, or do some laundry?

If you need a deeper list of questions and actions to help you take care of yourself, click here.If you need help breaking down a task or to-do list, try goblin.toolsif this isn't what you needed, try this page instead.

Things to Read...Shorts and Poems
Grimm's Fairy Tales
Short stories
A poem about an orange (CW: food)
A poem about a dragon, a princess, and a knight (CW: violence)Longer Content
The Property of Hate (CW fantasy violence & threat) -- An ongoing webcomic following a Hero and a Monster as they try to save a world
Matchmaker (CW Covid) -- A 5 chapter slice of life webcomic following Kimmy's attempts to get Mason a boyfriend, and getting severely sidetracked by life in the meantime.Other stuff
A dictionary of funny words, phrases, jokes, and advice
Read a book of everyday life advice

Things to play...
You're Bongo Cat now
Control the weather with your mouse (CW flashing & loud sounds)
Guess where you are in the world
Google search guessing game
Race through Wikipedia
Infinite Picrosses
Play CoolMathGames
GROW Games (some may require Flash)
Wholesome Games Collection
Chill game reccomendations
Free Minecraft Servers
Puzzles! (CW: flashing on completion of some puzzles)
Take a short trip in a trolley/tram
Hold a button for as long as possible
Cut a loaf of bread
Play games on NEAL.FUN
Play games on TOMS.TOYS
Play games on LLERRAH.COM
Guess words/phrases based on emojis
Play Astro Alpaca
Play "first person" tetris
Solve an animated puzzle (CW flashing/eye strain warning)
Paint some nails
Find an invisible cow with your mouse (CW volume warning)
Speed up your typing and compete with other people
Spin a slice of cucumber
Play a color matching game
Make a garden of emojis
Play with a realistic fluid simulation (CW eye strain)

Things to make...
Sculpt!
Make music!
Make some digital sand art (flash required)
Draw with silk
Draw a nebula
Try making some fantasy inspired recipes
Arcade Text Generator
Make a flag
Put an image on a rotating 3D shape
Make some cool text
Make a petpet gif
Paint with text
Create a Star Wars intro sequence
Draw in Pictochat
Draw in the Windows XP version of MS Paint
Make a safety sign
Create glitch effects on an image flashing/eye strain
Make words out of elements from the periodic table
Write with segmented type (like digital displays)
Make an image jiggle

Things to Watch...
Dogs getting groomed
Short & sweet cooking videos
Cooking videos, minimal talking and soothing music
Cooking videos (ft. cats)
Doll customization, very soothing
24/7 Animal livestreams
Poets reading poems they love
Watch this mum rank Pokemon with her son (ProZD)
Two Adults Cry About A Video Game Dog For 40 Minutes
Made up words and their definitions
Local Guy does evil science to make knives (CW: sharps)
Experience the first moon landing in real time

Things to Listen To...Music
- happy playlist
- space songs
- peaceful songs
- villain songs!
- "that feeling you get when you just read a good fanfic and feel all warm and happy inside but it's also late at night so you've got an odd sense of serene-ness"
- "for when it's 2am and you're the only one awake when thunder and lightning starts, so you go and sit on the back of the sofa and watch the storm"
- "for when you wake up two hours before your alarm and you can't get back to sleep"
- "you feel alone in the universe... but the vast emptiness of it all comforts you"
- chill vibes
- instrumentals!
- BUG SONGSPodcasts & Audiobooks
- Wonderful -- Rachel & Griffin McElroy talk about things they enjoy
- Wizard Seeking Wizard - Chemistro the Match Mage helps pair up wizards for romance, rivalry and other paired advances.
- The Orbiting Human Circus - A narrative podcast that follows the adventures of Julian the Janitor, who works at the ballroom at the top of the Eiffel Tower.
- The Starcatcher and the King - A fairy tale about a man trying to put lights into the sky, written by me!
- The Empty Bowl - A meditative cereal podcast hosted by Justin McElroy and Dan Goubert.
- Brain Leak (often NSFW) - Jacksepticeye (Seán McLoughlin) and CrankGameplays (Ethan Nestor) talk about whatever is on their extremely ADHD minds.Soundscapes
- MyNoise - Customisable soundscapes & BG noise
- asoftmurmur - Ambient sound generator

ASMR
This youtuber, zeneiasasmr, creates ASMR tailored for disabilities and mental illnesses, such as ASMR for Autistic People, ASMR for d/Deaf people, ASMR for PTSD, ASMR for ADHD, and more.
ASMR for Babies and Kids (May be comforting to adults as well)
ASMR for ANXIETY and PANIC Relief
No Talking ASMR playlist for sleeping/relaxation

Quizzes
Who would you be in a fantasy society? (CW violence)
What forgotten god are you? (CW existential)
Which private expression of love are you?
What is your final act as villain? (CW death & violence)
What's your fantasy starsign?
answer some questions and ill tell you about yourself in the most beautiful way possible
Which white haired anime boy are you?
What kind of narrator are you?
Which tree are you?

Dress-up games and character creators
Powerpuff Yourself
Stardust Soirée - Fairy Creator
Wedding Dress Designer

Picrews
marq maker アイコンメーカー
Astrolavas' Maker 2.0
Lemon maker (レモンメーカー)
DKVillager
Old Timey Cowboy Maker
character creator! (アイコンメーカー)
among us sona maker (CW body horror & blood)
コアゲーマーメーカー2 (Epic Gamer Maker 2)
Xigideer's Character Maker (CW blood, body horror, blade)
omoulo's icon maker / アイコンメーカー
dumbass character maker
Fat Chara Maker!
Cute Chubby Maker
Softie Maker
Twitch and Discord Avatars
RPG (CW weapons, body horror)
スマイルメーカー (CW blood & blade)Haunted House Maker (CW blood & toon horror)
⋘ Mod's Protogen Creator ⋙
Purple Orb Creator
mascot maker
celestial creator (CW cosmic and body horror)
Fat Bear Week
DUCK FACTORY （アヒルのメーカー）(CW blades)
felt friend maker! (フレンドメーカー)
DRAGON MAKER
Fall Gay
UwU Ghost Maker (CW bugs)

Other things...
Listen to a forest
Look out other people's windows around the world
Be hugged!
Listen to Wikipedia edits (trust me, it's neat)
Listen to radio from around the world, across time
Just do nothing for 2 minutes
Emergency compliments!
A site that points at your pointer (CW eye contact & food)
Go to a useless website
Hamster Dance.
Rainbows. Pixel dogs. Music. (CW flashing)
Rainbows. Pixel cats. Music. (CW flashing on some options, but not by default)
Talk through your troubles (CW interpersonal conflicts, trauma)
Queer Stories across the world (CW homo/transphobia)
Stories of Trans Adults (CW homo/transphobia)
Random Disgruntled Animal Pics
Translate morse code
Visualize the things happening every second around the world
See a random place in the world on Google Streetview
An endlessly zooming-in piece of art (CW eye strain)
Copy and paste Lenny faces
Learn words in other languages
A list of useless but fun websites
Discover what others achieved at your exact age
Discover the song that defines your life
Name a color
Find out your Starbucks name
Create a pangram
Scream your feelings into the void
Send a message to the future

US Helplines
Depression Hotline: 1-630-482-9696
Suicide Hotline: 1-800-784-8433
LifeLine: 1-800-273-8255
Trevor Project: 1-866-488-7386
Sexuality Support: 1-800-246-7743
Eating Disorders Hotline: 1-847-831-3438
Rape and Sexual Assault: 1-800-656-4673
Grief Support: 1-650-321-5272
Runaway: 1-800-843-5200, 1-800-843-5678, 1-800-621-4000
Exhale: After Abortion Hotline/Pro-Voice: 1-866-4394253
Child Abuse: 1-800-422-4453
UK Helplines
Samaritans (for any problem): 08457909090 e-mail [email protected]
Childline (for anyone under 18 with any problem): 08001111
Mind infoline (mental health information): 0300 123 3393 e-mail: [email protected]
Mind legal advice (for people who need mental-health related legal advice): 0300 466 6463 [email protected]
b-eat eating disorder support: 0845 634 14 14 (only open Mon-Fri 10.30am-8.30pm and Saturday 1pm-4.30pm) e-mail: [email protected]
b-eat youthline (for under 25’s with eating disorders): 08456347650 (open Mon-Fri 4.30pm - 8.30pm, Saturday 1pm-4.30pm)
Cruse Bereavement Care: 08444779400 e-mail: [email protected]
Frank (information and advice on drugs): 0800776600
Drinkline: 0800 9178282
Rape Crisis England & Wales: 0808 802 9999 1(open 2 - 2.30pm 7 - 9.30pm) e-mail [email protected]
Rape Crisis Scotland: 08088 01 03 02 every day, 6pm to midnight
India Self Harm Hotline: 00 08001006614
India Suicide Helpline: 022-27546669
Kids Help Phone (Canada): 1-800-668-6868

If you or someone you know is suicidal, call one of the numbers below. If someone is in IMMEDIATE danger, please call your local emergency number (e.g. 911 in the US).to find your country, use CTRL+F and type the country's name (in english). if your country is not listed here, try this website or this wikipedia article

Algeria: 0021 3983 2000 58
Argentina: 135
Armenia: (2) 538194
Australia: 131114
Austria: Telefonseelsorge 24/7 142 Rat auf Draht 24/7 147 (Youth)
Bahamas: (2) 322-2763
Barbados: Samaritan Barbados (246) 4299999
Belgium: Stichting Zelfmoordlijn 1813
Bolivia: 3911270
Bosnia & Herzegovina: 080 05 03 05
Botswana: +2673911270
Bulgaria: 0035 9249 17 223
Canada: 1 (833) 456 4566
China: 800-810-1117
Colombia:
- 24/7 Helpline in Barranquilla 1(00 57 5) 372 27 27
- 24/7 Hotline Bogota (57-1) 323 24 25
Costa Rica: 506-253-5439
Cyprus: 8000 7773
Denmark: 4570201201
Dominican Republic: (809) 562-3500
Egypt: 131114
El Salvador: 126
Estonia: 3726558088, in Russian: 3726555688
Finland: 010 195 202
France: 0145394000
Germany: 0800 111 0 111
Ghana: 2332 444 71279
Guatemala: 5392-5953
Guyana: 223-0001
Holland: 09000767
Hong Kong: 852 2382 0000
Hungary: 116123
India: 8888817666
Indonesia: 1-800-273-8255
Iran: 1480
Ireland: +4408457909090
Israel: 1201
Italy: 800860022
Jamaica: 1-888-429-KARE (5273)
Japan: 810352869090
Jordan: 110
Kenya: 722178177
Kuwait: 94069304
Latvia: 371 67222922
Lebanon: 1564
Liberia: 6534308
Lithuania: 8 800 28888
Luxembourg: 352 45 45 45
Malaysia: (06) 2842500
Malta: 179
Mauritius: +230 800 93 93
Mexico: 5255102550
Netherlands: 900 0113
New Zealand: 1737
Nigeria: 234 8092106493
Norway: +4781533300
Peru: 381-3695
Philippines: 028969191
Poland: 5270000
Portugal: 21 854 07 40 and 8 96 898 21 50
Romania: 0800 801200
Russia: 0078202577577
Saint Vincent and the Grenadines: 9784 456 1044
São Tomé and Príncipe: (239) 222-12-22 ext. 123
Serbia: (+381) 21-6623-393
Singapore: 1 800 2214444
Spain: 914590050
South Africa: 0514445691
South Korea: (02) 7158600
Sri Lanka: 011 057 2222662
Sudan: (249) 11-555-253
Sweden: 46317112400
Switzerland: 143
Thailand: (02) 713-6793
Tonga: 23000
Trinidad and Tobago: (868) 645 2800
Uganda: 0800 21 21 21
United Arab Emirates: 800 46342
Zambia: +260960264040
Zimbabwe: 080 12 333 333

This page is meant to serve as an all-in-one mental/emotional health resource, consolidating information and resources from around the web into one easy to access space.It takes heavy inspiration from Poi's comfort pack, but aims to expand on the idea and become more as well. At the time of creating this page, Poi's comfort pack hadn't been updated in nearly 2 years (though it has now since been updated again), and this made me want to create a more current version with a broader scope of resources.Like Poi's comfort pack, this resource will ever be locked behind a paywall, but if you would like to help support me being able to keep it up to date, you could make a small donation through my ko-fi, monthly donations through my patreon, or just follow me on twitch, youtube, or tumblr

I'm glad I could help. If you ever need help again, you're welcome to come back. I recommend bookmarking this page or keeping it open in your browser as a pinned tab.This resource will ever be locked behind a paywall, but if you would like to help support me being able to keep it up to date, you could make a small donation through my ko-fi, or send me a tip on tumblr