I'm grieving

Grief does not follow a schedule. It is not something to push through quickly. These tools are here to help you sit with it, not fix it.

Permission to not be okay

You do not have to hold it together right now

Gentle grounding

Come back to the present moment

Memory or reflection note

Write something down if it helps

Who can I safely contact?

Think about one person you trust

What do I need for the next hour?

Just the next hour — nothing more