Unsure What You Need?

You don’t have to have the words.
You don’t have to know exactly what you’re feeling, or what would make it better.
This space is here to help you check in, not with pressure, but with compassion.

Let’s take a moment together. You can choose what feels closest to true, or just sit here for a while. Either way, you’re not alone.

I feel anxious / overwhelmed

Try: Box Breathing, Grounding Tools

Self prompt: “What’s one thing I can let go of, just for today?”

You don’t need to calm down, you just need a place to land.

I feel heavy / sad / flat

Try: Pursed-Lip Breathing

Self Prompt: "What’s weighing on me?"

It’s okay to move slow. Even stillness is movement.

I feel scattered / disconnected

Try: 5-4-3-2-1 Grounding, Progressive Muscle Relaxation

Self Prompt: "What can I notice about the room I am in?"

You’re still here. Let’s gently come back into your body.

I feel frustrated / angry

Try: Shaking out your limbs

Self-prompt: “What am I holding that doesn’t belong to me?”

Your anger is a messenger, what is it trying to tell you?

Let's begin with how you are feeling right now

(Pick any of the cards below that feel close, no need to be exact.)

What do you need right now?

Click the headings below for further support:

You want to feel safe.
That makes so much sense. Safety isn’t just about our surroundings, it’s about our nervous system, our breath, our sense of “I can rest now.”

Right now, your body might be holding tension, scanning for danger, or just... bracing.

Let’s try something together, no pressure. Just a moment of grounding, so you don’t have to hold it all at once.

→ Try a grounding tool
→ Breathe with me

You want to feel seen.
You’ve been holding so much. Maybe silently. Maybe for too long.
Maybe you're tired of being strong, of carrying things no one else notices.

You don’t have to perform here. You don’t have to make it make sense.

Let’s create a little space just for you to be witnessed, even if it's only by you.

→ Write it out in the journal
→ Use a gentle self-expression prompt

You want to reconnect.
Maybe you’ve been floating - distant, foggy, not quite in your body. Maybe even a little numb.

That’s okay. It’s not your fault. You’ve likely been doing what you had to do to get through.

Let’s try something gentle, a small way to return to yourself without rushing.

→ Try a grounding exercise
→ Use a journal prompt

You want to let go.
Of the thoughts looping. The tension in your shoulders. The pressure to hold it all together.

You don’t need to carry it alone. You don’t need to hold it forever.

Let’s try something that helps your body release, even just a little.

→ Try a breathing release exercise
→ Write it out and leave it here

You don’t have to fix everything. Just noticing is enough.
Let’s take one small step and if that’s just being here, that’s more than okay.

I feel very alone...

We get it, you just don’t want to feel alone right now.
Not in theory, actually. Not in this endless scroll of information. Not surrounded by people who don’t get it.

You want connection. Warmth. A real sense that someone else is out there, feeling a little like you.

We can’t fill the void, but we can give you something to reach for.

Talk to Someone

Book a check-in chat to be heard with no pressure, no fixing. Just someone to talk to and explore what's going on for you.

Book a session

Join the Conversation

Follow along, comment, or just read and feel a little more seen.

→ Visit us on Instagram
→ Join The Grey on Facebook
→ Jump into Threads

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Email Us

Maybe you would just like to reach out to someone who gets it. Send us an email, we'd love to get to know you and chat!

Yell it Into The Grey

Sometimes you just need to get something out.
A thought you can’t say out loud.
A question you wish someone would ask.
A feeling that’s been sitting too heavy.

You can leave a note here. You don’t need to leave a name. You don’t need to make it make sense. Just let it go and we’ll hold it gently.

Thank you for trusting us with your words. You’re not alone.