Give Yourself a Time Out: Quick Resets for Overwhelmed Caregivers.

5-4-3-2-1 Grounding (2–3 minutes)

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you’re grateful for

Other quick resets (pick one)

• Step outside for 60 seconds and feel the air/sun.
• Take 3 slow breaths: inhale 4, hold 4, exhale 6.
• Short walk: 3–5 minutes (hallway or around the block).
• Quick connection: text or call a friend with one line.

You’ve got this. One small reset helps you keep going.

Need more support? Check out our caregiver resources for practical tools that fit your real life.