Crisis → Calm
When everything feels loud — a gentle path for the next hour. This is support for overwhelm, not medical care.
If you or your child are in immediate danger, call 911 now.
Mental health crisis: call or text 988. More numbers on Help lines.
1. Safety check (2 minutes)
Is anyone hurt, struggling to breathe, or unsafe at home? If yes → 911 or a crisis line. If no, continue.
2. One body need (10 minutes)
Drink water. Eat something simple. Bathroom. Splash face. You cannot pour from an empty cup.
3. One baby need (15 minutes)
Feed, diaper, or hold. Not all three perfectly — one kind action is enough right now.
4. Lower the stimulation (10 minutes)
Lights dimmer. Phone face-down if safe. Soft song or silence. Step onto a porch if you can.
5. Ask for one concrete help
Text a partner or friend: “Please bring food” or “Can you take baby for 20 minutes?” Specific asks work.
6. If mood stays heavy
Call your OB-GYN, midwife, or the National Maternal Mental Health Hotline / PSI — listed on Help. Partners: you can call too.
Frequently asked questions
Is this therapy or medical advice?+
No. It is a gentle overwhelm framework. Clinical care and emergency services come first when needed.