If today feels too heavy
Difficult moments can arrive during or after any inner work. You are not alone, and reaching out is a sign of strength, not failure.
Are you or someone else in immediate danger? Call 112 (Netherlands) or your local emergency number right now. This is always okay, at any hour.
Grounding & de-escalation
If things feel overwhelming, try these one at a time. There is no rush.
- You are safe. What you're feeling is temporary — it rises, and it will pass.
- Change your setting: lower the lights, put on soft music, or move somewhere quiet and familiar.
- Sip some water and sit or lie down. Your body has nothing to perform right now.
- Breathe slowly: in for four counts, out for six. Repeat a few times and just follow your breath.
- Plant your bare feet on the floor or feel the chair beneath you. Name five things you can see.
- Ask someone you trust to stay with you, even if it's only over the phone.
- If you've taken a difficult substance: the effect will fade on its own. You don't have to fight it.
Who to call
For an acute emergency: police, fire or ambulance. Reachable day and night.
113 Suicide Prevention — free, anonymous and available 24/7 to anyone struggling with thoughts of suicide. You can also chat at 113.nl.
Call your local emergency number (across the EU, 112 works in most countries). To find a helpline near you, trusted numbers for every country are listed at findahelpline.com.
Microdosing College is not an emergency service. If you or someone else is in immediate danger, call your local emergency number now.