What to do when you feel numb—or don't feel anything at all

How are you really feeling?

Select anything that fits:

Helpless Overwhelmed Sad Hopeless Frustrated Empty Zoned out Exhausted Angry Checked out Lonely Bored Grumpy Annoyed I don't even know

What's on your mind?

Write or draw up to 3 things that have felt heavy lately.

Reconnect to the present moment.

Try one of the grounding exercises below. Select the one you tried.

Notice your 5 senses:
      5 things you can see,
      4 things you can touch
      3 things you can hear
      2 things you can smell
      1 thing you can taste or imagine tasting Focus on your breathing:
      Inhale for 4 seconds
      Hold for 2 seconds
      Exhale for 6 seconds.
      Repeat 3 times. Look out a window for 60 seconds and observe the world around you. Walk around the room or step outside. Trace a figure 8 with your finger for 30 seconds.

How do you feel now?

Take small steps toward feeling better.

When you’re struggling, big changes can feel out of reach. That’s why small steps matter: they’re a powerful reminder that you’re moving forward, even if it’s just a little at a time. Pick one small action to try from each section below (or make up your own):

For your mind

Select the one you tried.

Listen to a calming song. Write a few sentences in a journal. Watch a silly video. Doodle or color for 5 minutes.

For your body

Select the one you tried.

Drink water. Stretch for 1 minute. Hug a pillow or blanket. Put your feet flat on the floor and notice the way the ground feels.

For connection

Select the one you tried.

Text someone “thinking of you” or send a funny meme. Ask someone how they’re doing. Spend time with a pet. Hug someone you trust.

For joy

Select the one you tried.

Eat your favorite snack. Sing along to your favorite song. Look at a picture or think of something that makes you smile. Daydream about something you’re excited for.

Turn down the noise

Sometimes, it helps to take a break from everything coming at you. Try one of these strategies to feel less overwhelmed:

Unplug from news or social media for an hour (or the day). Unfollow accounts that stress you out. Write down one worry and fold it up. Do something real (draw, clean your space, go outside).

What matters to you?

When there is so much happening that you aren’t sure what to feel, or can’t feel anything at all, there are still things that matter. What’s one thing that’s important to you right now? It could be a value, person, object, activity, or something else entirely.

Write it here, or draw it on a nearby piece of paper.

Check-in

How do you feel now?

Circle anything that fits, even if it’s just a little bit different.

Still numb A little less heavy Calmer More in control Ready for one more step (try talking to someone, taking a nap, or something else from the “Small steps” section) Not fixed, but not frozen Other

What else do you notice?

What experiences did you have while trying out these activities?

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What to do when you feel numb—or don’t feel anything at all