H
Hungry
- When did I last eat something nourishing?
- Have I had enough water today?
- Have I skipped a meal or felt too stressed to eat?
To support myself, I could:
- Eat a meal or snack
- Drink a glass of water
- Plan my next meal or ask someone for help
A
Angry
- What might be underneath this anger?
- Am I feeling hurt, anxious, powerless, or unheard?
- What triggered me, and do I feel safe?
To support myself, I could:
- Take a few deep breaths
- Use movement or grounding
- Write or talk about it, or use a healthy outlet
L
Lonely
- When was the last time I felt seen or heard by someone?
- Have I withdrawn or isolated more than usual?
To support myself, I could:
- Text or call someone I trust
- Sit near people, even if not talking
- Join an online group, or read
T
Tired
- Am I getting enough rest — physically and mentally?
- Have I been overstimulated or overwhelmed lately?
To support myself, I could:
- Lie down or take a short nap
- Lower my sensory load (lights, sound, screens)
- Do something restful