Hi. You’re safe here. You don’t need perfect words. You can just be here.
Take a Breath
Feet grounded. Shoulders soften. Slow inhale… gentle exhale… you’re doing enough.
Your Feelings Are Valid
If You Want to Write Something…
- Right now I need…
- Something I wish others understood is…
- One thing I’m carrying today is…
- I felt proud when…
Things That Can Help
When Thoughts Feel Loud
Look around & name: 3 colors, 2 textures, 1 sound.
If Everything Feels Tight Inside
Exhale longer than inhale. Your nervous system follows your breath.
When Journaling Is Hard
One word is still writing. One line is enough.
For Sensory Comfort
Warm drink • Soft hoodie • Weighted blanket • Lo-fi music
When Your Body Feels Too Much
Try: dim lights • noise-cancelling or soft audio • blanket pressure • cold water on wrists • gentle rocking • step into fresh air.
Your Digital Calm Toolkit
Apps that can help you breathe, settle your body, understand your feelings, or just take a gentle moment. Pick one that feels easy.
Calming & Grounding
Calm Harm
Clear Fear
Rootd
Breathwrk
Mood & Reflection
Daylio
Wysa
Moodflow
Sensory Comfort
Endel
BetterSleep
Focus & Gentle Routines
Routinery
Forest
Serenity
No pressure to use them all. One gentle tool is enough.
People You Can Reach Out To
You deserve support. You are not a burden. You are allowed to ask for help.
- NZ 1737 (text/call) — Free trained support
- Lifeline NZ: 0800 543 354
- Kids Helpline AU: 1800 55 1800
- Samaritans UK: 116 123
- Shout (UK) — text SHOUT to 85258
- Childline UK: 0800 1111
- 988 Suicide & Crisis Line (US)
- Crisis Text Line (US/CA) — text HOME to 741741
- Kids Help Phone (CA): 1-800-668-6868
- SOS Singapore: 1800-221-4444
- Yorisoi Hotline (JP): 0120-279-338
- Lifeline South Africa: 0861 322 322
- Befrienders Worldwide Directory: befrienders.org
Oceania
1737 • Lifeline • Kids Helpline AU
UK & Europe
Samaritans • SHOUT • Childline
Americas
988 • Crisis Text • Kids Help Phone
Asia
SOS SG • Yorisoi JP
Africa
Lifeline SA • Befrienders
Say Something If You Want To
Thank You for Being Here
You are not behind. You are not broken. You are growing — even on quiet days.
Stay Connected
Facebook: Aspie Answers
Instagram: @aspie_answers
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Website: aspieanswers.com
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