You can prevent burnout before it starts by noticing the early signs of stress, regulating your nervous system, and building daily habits that support balance instead of depletion. What is burnout, really? Burnout isn’t just about being tired. It’s what happens when stress goes unaddressed for too long and your body and mind stop being able to keep up. It shows up as physical fatigue, emotional exhaustion, loss of motivation, and even a sense of numbness. You might still be functioning, but inside, you feel like you’re running on empty. Feeling depleted doesn’t mean you’re weak. It’s a signal from your inner self that your system is overloaded and needs care, not criticism. What are the early signs of burnout to watch for? Preventing burnout starts with recognizing when your body and mind begin sending warning signals. Common early signs include: Trouble concentrating or feeling foggy Irritability or impatience with small things Dreading work or social obligations Feeling emotionally detached or cynical Sleep problems or waking up tired Muscle tension, headaches, or stomach discomfort Using caffeine, food, or screens to push through These are not personal failures, they’re cues. Your body is asking you to slow down and realign before stress becomes burnout. How can I prevent burnout through stress management? Stress itself isn’t always bad. Short bursts can motivate action. The problem is when stress becomes constant and your nervous system never gets a chance to reset. Here are a few ways to manage stress before it accumulates: Check in daily. Ask yourself: What’s my energy level right now? What do I need more of or less of today? Pause before saying yes. Overcommitment is a fast track to burnout. Give yourself permission to check your schedule and emotional bandwidth first. Move your body gently. Regular movement helps release stored stress hormones and regulate your nervous system. Set tech boundaries. Unplug from screens for short stretches to let your mind rest. Practice relaxation daily. Even five minutes of deep breathing, stretching, or stillness helps your system reset. Stress management isn’t about doing more, it’s about responding wisely to what your body and mind are already communicating. How does nervous system regulation help prevent burnout? Your nervous system is like the command center for stress and recovery. When it’s over-activated for long periods, your body stays in survival mode, which drains your energy and focus. To regulate your nervous system: Breathe deeply and slowly. Inhale through your nose, exhale longer than you inhale. Ground yourself physically. Notice your feet on the floor, your back against the chair, or your hands resting on your lap. Spend time in nature. Even a few minutes outside can calm your body and reset your mind. Use gentle movement. Walking, yoga, or stretching signal safety to your system. Practice mindful awareness. Notice sensations, sounds, or sights around you without judgment. Small, consistent regulation practices prevent chronic stress from turning into full burnout. How do I create a self-care routine that actually works? Self-care isn’t just bubble baths or vacations. It’s the consistent, realistic choices you make that protect your energy day to day. Try focusing on these three areas: Rest: Prioritize good sleep and short pauses throughout the day. Fatigue feeds burnout faster than anything. Nutrition: Eat foods that give you stable energy. Skipping meals or relying on caffeine keeps your system on edge. Connection: Spend time with people who feel supportive and grounding, not draining. Start small. Even a 10-minute daily practice of rest, reflection, or stillness can shift your entire week. How can I set boundaries to protect my energy? Boundaries are one of the strongest tools for preventing burnout. They help you manage where your energy goes and stop overextension before it happens. Say no clearly and kindly. Example: “I can’t take that on right now.” Proactively schedule downtime like appointments. Treat rest as a commitment, not an afterthought. Limit access when needed. You don’t have to answer messages immediately or attend every event. Notice resentment. It’s a clue that a boundary needs strengthening. Boundaries aren’t selfish, they’re how you stay grounded, steady, and able to show up fully. What if I’m already close to burnout? If you’re feeling like you’re running on fumes, the first step is to pause. Take a break, even a short one. You don’t have to wait until things collapse to start caring for yourself. Ask yourself: What’s one small thing I can remove or simplify this week?  Reducing your load, even slightly, helps your nervous system begin to recover. Rest and repair are not luxuries, they’re essential maintenance for a healthy life. Final thought Preventing burnout before it starts is about awareness, not perfection. When you learn to notice the signs of stress early and respond with care, you protect your energy and your peace. Small daily habits, clear boundaries, and gentle recovery practices make the biggest difference. About Minneapolis based Therapist, Sherri M Herman, MA, LPCC Sherri is a licensed therapist in Minneapolis, Minnesota who works with high-achieving leaders, entrepreneurs, and professionals struggling with burnout, anxiety, perfectionism, and people-pleasing. If you're the one who holds everything together for everyone else, and you're exhausted by it, you're exactly who she works with. She sees clients in person in South Minneapolis and virtually across Minnesota. Learn more. Ready to take the next step? If something here landed for you, I'd love to connect. Schedule a free 20-minute consultation  or send me a question . No commitment required, just a conversation. Subscribe to get notified when future blog posts are published or when I have a meaningful update to share.

Real self-care isn’t just about bubble baths or spa days, it’s about building a loving and caring relationship with yourself so that your well-being becomes a natural priority. Why do people misunderstand self-care? Self-care has been marketed as something glamorous and indulgent, when in truth, it’s often quiet, unglamorous, and deeply personal. While there’s nothing wrong with massages or candles, those things alone don’t create the kind of restoration that prevents burnout or emotional exhaustion. Real self-care is about tending to your relationship with yourself, not just taking a break from stress. Feeling disappointed or skeptical about self-care is normal when you're used to self-neglect. Stepping into a more caring relationship with yourself can move you outside of your comfort zone. Feeling cared for can actually feel weird, uncomfortable, or even wrong at first. What does real self-care look like in everyday life? Real self-care looks like consistency, not escape. It’s the daily commitment to listen to yourself, honor what you need, and respond with care. It might mean getting to bed earlier, saying no to one more obligation, or choosing a quiet walk instead of scrolling through your phone. Here are some examples: Taking a five-minute pause before saying yes to something new Keeping your morning coffee quiet and screen-free Allowing yourself to rest instead of pushing through exhaustion Setting boundaries with people who drain you Speaking to yourself with kindness when things don’t go as planned These small actions build self-trust and deepen your emotional connection with yourself. How can I make self-care more sustainable? The secret to sustainable self-care is simplicity. When it’s too complicated, it becomes another thing to check off a list. Focus on habits that come from self-respect, not obligation. Ask yourself: What do I need right now to feel grounded and cared for? Try this approach: Start small. Choose one action that genuinely feels supportive. Be consistent. Repetition builds safety and stability. Pair it with awareness. As you go through your day, notice how your body and emotions respond to what you do. Adjust with compassion. Self-care changes as you do. There’s no one-size-fits-all formula. What is emotional self-care and why does it matter? Emotional self-care is about building an inner relationship based on curiosity and compassion. It’s noticing how you feel and offering yourself care instead of criticism. Ignoring or minimizing your feelings only disconnects you further from yourself. You can practice emotional self-care by: Naming what you feel without judgment Validating your emotions instead of dismissing them Asking yourself, What am I needing right now? Letting rest or stillness be enough When you tend to your emotions with gentleness, you create safety within yourself. That safety becomes the foundation for peace and confidence. How can the HEART framework guide real self-care? The HEART of Inner-Connection framework (developed by Sherri M. Herman, MA, LPCC) helps you create self-care that comes from within, not from external expectations. It’s not about doing more, it’s about being more attuned to yourself. H = Higher Guidance: Pause to connect with something greater—God, nature, intuition, or your deepest wisdom. Let that connection guide your choices. E = Embodiment: Tune into your body’s signals. Notice how tension, fatigue, or calm show up. Respond with what supports you, not what drains you. A = Aspiration: Remember what you truly care about. When your actions align with your values, your energy flows more freely. R = Relationship with Self: Speak kindly to yourself. Build trust by keeping small promises and honoring your needs. T = Trust: Trust that caring for yourself deeply will ripple out into every area of your life. You don’t have to earn rest, compassion, or love. When you live a HEART centered life, self-care stops being a task and becomes an act of self-connection. How do I stop treating self-care like another checklist? When self-care feels like a list of things to accomplish, it loses its meaning. Instead of striving to do more, focus on being present with yourself. Ask: What would it look like to be on my own side right now? This mindset shift moves self-care from performance to presence. It’s not about perfect routines or productivity, it’s about reorienting toward yourself with care, honesty, and love. Final thought Real self-care isn’t a trend or a task, it’s a relationship. It’s how you speak to yourself, how you honor your needs, and how you offer yourself patience when life feels heavy. When you start relating to yourself as someone worthy of care, everything else begins to flow more easily. About Minneapolis based Therapist, Sherri M Herman, MA, LPCC Sherri is a licensed therapist in Minneapolis, Minnesota who works with high-achieving leaders, entrepreneurs, and professionals struggling with burnout, anxiety, perfectionism, and people-pleasing. If you're the one who holds everything together for everyone else, and you're exhausted by it, you're exactly who she works with. She sees clients in person in South Minneapolis and virtually across Minnesota. Learn more. Ready to take the next step? If something here landed for you, I'd love to connect. Schedule a free 20-minute consultation  or send me a question . No commitment required, just a conversation. Subscribe to get notified when future blog posts are published or when I have a meaningful update to share.

You set boundaries without feeling guilty by learning to honor your limits, communicate clearly, and recognize that protecting your peace is an act of respect, not selfishness. Why do I feel guilty when I set boundaries? If you grew up believing your worth was tied to making others happy, saying no can feel wrong. The guilt you feel isn’t proof you’re doing something bad, it’s a sign that you’re stretching beyond old conditioning. Your inner self is used to equating kindness with compliance, and breaking that pattern takes practice. Feeling guilty doesn’t mean you’re being unkind or doing something bad or wrong. Guilt often comes up simply when you're doing something different, especially if "different" means prioritizing your own self. What does it mean to set healthy boundaries? Healthy boundaries are clear limits that protect your emotional, physical, and mental energy. They help you stay connected to others without abandoning yourself. Boundaries are not about control or punishment. They’re about clarity and respect. Examples of healthy boundaries include: Saying no to extra responsibilities when you’re already stretched thin Asking for quiet time when you need to recharge Limiting conversations that leave you feeling drained Protecting your schedule from constant interruptions Setting boundaries allows you to engage from a place of intention instead of resentment. How can I start to set boundaries without feeling guilty when I’m used to people-pleasing? If you’ve spent years saying yes to keep the peace, start small. You don’t have to overhaul everything overnight. Begin with one or two areas where your energy feels most depleted. Here are practical steps to start: Pause before agreeing.  When someone asks something of you, say, “Let me think about it and get back to you.”  This creates space to check in with yourself. Identify your limits.  Ask, “What can I realistically give without resentment?” Use short, kind statements.  Boundaries don’t need long explanations. Example: “I can’t make it tonight, but I hope it goes well.” Expect discomfort.  The first few times will feel awkward. That’s okay. You’re retraining old patterns, not doing something wrong. Celebrate small wins.  Every time you honor your limits, you reinforce self-respect. How do I say no without feeling guilty or rude? The key to saying no without guilt is focusing on honesty and tone. You can be both kind and firm. Here are a few scripts you can use: “I wish I could help, but I don’t have the bandwidth right now.” “That sounds important. Unfortunately, I’m not able to take that on right now.” “I’d love to, but I need some downtime this week.” “Thank you for understanding that I can’t say yes this time.” You don’t owe anyone long explanations or justifications. The more you overexplain, the more you invite debate. Keep it brief and compassionate. How do I deal with people who don’t respect my boundaries? When someone pushes against your limits, it can stir guilt, fear, or even anger. Remember, their reaction says more about their expectations than your decision. If someone benefits from your lack of boundaries, they might resist the change. Stay calm and consistent. If you’ve stated a boundary clearly and kindly, your job is to follow through. Repeating the same limit with consistency teaches others how to relate to you differently. Example: “I understand you’re disappointed, I can imagine feeling that way too. But my answer is still no.” Over time, people who respect you will adjust. Those who don’t may fall away, and that’s part of creating healthier space. How can I release guilt when I do set boundaries? Guilt is often just a sign that you’re practicing self-respect in a new way. Try these mindset shifts: Reframe guilt as growth.  You’re learning a new skill that protects your emotional health. Replace guilt with gratitude.  Say to yourself, “I’m thankful I listened to my needs.” Remember your why.  You’re not setting boundaries to hurt others, but to preserve peace, energy, and authenticity. Use self-compassion.  Speak gently to yourself when guilt arises: “It’s okay to feel this and still hold my boundary.” Each time you move through guilt and hold your ground, you strengthen your capacity for peace. What if I’m afraid of disappointing others? Disappointing people is uncomfortable, but it’s unavoidable if you want to live authentically. The truth is, every no creates space for a more meaningful yes. When you stop trying to meet everyone else’s expectations, you free up energy for what really matters. You can care about someone’s feelings without carrying their reactions. Healthy relationships respect mutual boundaries, not one-sided sacrifice. Final thought Setting boundaries without guilt starts with giving yourself permission to matter. Guilt will fade with time, but resentment only grows if you ignore your needs. Boundaries are not walls, they’re bridges built on clarity and respect. You can love people deeply and still say no. About Minneapolis based Therapist, Sherri M Herman, MA, LPCC Sherri is a licensed therapist in Minneapolis, Minnesota who works with high-achieving leaders, entrepreneurs, and professionals struggling with burnout, anxiety, perfectionism, and people-pleasing. If you're the one who holds everything together for everyone else, and you're exhausted by it, you're exactly who she works with. She sees clients in person in South Minneapolis and virtually across Minnesota. Learn more. Ready to take the next step? If something here landed for you, I'd love to connect. Schedule a free 20-minute consultation  or send me a question . No commitment required, just a conversation. Subscribe to get notified when future blog posts are published or when I have a meaningful update to share.

When you’re already carrying too much—mentally, emotionally, or physically—your capacity to handle extra stress shrinks. Even minor decisions or tasks can start to feel impossible. This doesn’t mean you’re failing. It means your body-mind system is maxed out. Your brain isn’t designed to run at full speed without rest. If you’ve been under constant pressure, dealing with ongoing uncertainty, or trying to meet impossible standards, your mental bandwidth is likely running on fumes. What Causes Mental Overload and Emotional Fatigue? Mental overload happens when your brain juggles too many inputs without enough recovery time. Emotional fatigue often follows because you’re not just thinking about everything; you’re also feeling everything. Common Causes of Overwhelm Chronic stress from work or home responsibilities Perfectionism or self-criticism that keeps you striving but never satisfied Decision fatigue from constantly managing details Lack of downtime or restorative rest Emotional caregiving, where you carry others’ feelings in addition to your own Overwhelm doesn’t come out of nowhere. It builds slowly, often in people who are doing their best to hold everything together. How Does Perfectionism Make Overwhelm Worse? Perfectionism tells you that everything has to be done right, done fast, and done only by you. That mindset keeps your body in a constant state of alert. Even small decisions can trigger stress because the stakes feel high. When perfectionism takes over, your brain confuses productivity with safety. It believes if you can just get everything right, you’ll finally feel at ease. But that sense of ease never comes because the list never ends. Letting go of “perfect” creates room for peace. Try telling yourself: Good enough is enough. You’ll be amazed at how much lighter that feels. What Happens in My Body When I Feel Overwhelmed? Overwhelm activates your stress response, flooding your body with adrenaline and cortisol. Your heart rate might increase, your muscles tense, and your thoughts race. You may even freeze or shut down, unable to start anything. This isn’t weakness; it’s biology. Your nervous system is trying to protect you from what it perceives as too much. Understanding this helps you respond with compassion instead of frustration. How Can I Ground Myself When Everything Feels Like Too Much? Grounding techniques help bring your nervous system back into balance. Here are a few that work quickly: Name five things you can see. This brings you into the present moment. Take three slow breaths. Inhale through your nose, exhale longer than you inhale. Press your feet into the floor. Feel the support underneath you. Run cold water over your hands. It can calm your body and reset your focus. Put your hand over your heart. Remind yourself: I’m safe right now. Grounding isn’t about escaping your stress. It’s about helping your body feel steady enough to handle what’s next. How Can I Prevent Overwhelm from Building Up Again? Once you feel more grounded, prevention becomes key. Try these realistic habits: Simplify your day. Pick three priorities instead of ten. Take micro-breaks. Short pauses help reset your focus and nervous system. Reduce input. Too many emails, texts, or notifications can exhaust your brain. Move your body. Even a few minutes of gentle stretching can discharge stress. Ask for help. You don’t have to carry everything alone. Done is better than perfect. When you consistently give your system small moments of rest, you create resilience. Your capacity slowly expands again. How Do I Show Myself Compassion When I’m Running on Empty? Feeling overwhelmed often comes with guilt or shame for not handling things “better.” But what you need most in those moments isn’t criticism; it’s care. Speak to yourself the way you would to a dear friend who’s exhausted. Try this: Of course I feel overwhelmed. I’ve been carrying so much. It’s okay to pause. It’s okay to rest. Self-compassion is not indulgence. It’s repair. It’s how your mind and body relearn safety after prolonged stress. What’s One Small Thing I Can Do Right Now? If everything feels heavy, start with something simple that brings relief. Step outside for fresh air, connect with your breath for a moment, or write down one thing you can let go of today. Small actions signal to your brain that you’re not powerless; you’re caring for yourself, one choice at a time. Final Thought Feeling overwhelmed by small things doesn’t mean you’ve lost your strength. It means your system has been strong for too long without enough rest. The way back isn’t through pushing harder, but through slowing down, grounding, and giving yourself the same care you give everyone else. About Minneapolis based Therapist, Sherri M Herman, MA, LPCC Sherri is a licensed therapist in Minneapolis, Minnesota who works with high-achieving leaders, entrepreneurs, and professionals struggling with burnout, anxiety, perfectionism, and people-pleasing. If you're the one who holds everything together for everyone else, and you're exhausted by it, you're exactly who she works with. She sees clients in person in South Minneapolis and virtually across Minnesota. Learn more. Ready to take the next step? If something here landed for you, I'd love to connect. Schedule a free 20-minute consultation  or send me a question . No commitment required, just a conversation. Subscribe to get notified when future blog posts are published or when I have a meaningful update to share.

You can feel more grateful even when you’re not happy with your life by learning to honor your grief and by noticing small moments of goodness without pretending everything is okay. Why does gratitude feel hard when life isn’t going well? When life feels heavy, gratitude can sound like another demand: Just be thankful.  But when you’re struggling, forcing gratitude can actually make you feel worse. True gratitude isn’t about denying your pain. It’s about making space for small moments of goodness alongside it. You don’t have to be happy to be grateful. Gratitude and hardship can coexist. One doesn’t cancel out the other. What if I can’t find anything to be grateful for? When your mind is flooded with stress, loss, or disappointment, it’s normal to draw a blank. Gratitude requires presence, and presence is hard when you’re exhausted or overwhelmed. Start small. You don’t have to feel grateful for your whole life, just for a single moment. Try asking yourself: What helped me get through today? What feels comforting, even in a small way? What’s one thing that made me relax, even briefly? Maybe it’s your pet curling up beside you, a warm meal, or a kind text from a friend. These moments are easy to overlook, but they’re proof that light still exists even when the day feels dim. How can grief block gratitude? Grief often sits quietly beneath the surface when life doesn’t go as planned. It could be grief for a person, a dream, or the life you thought you’d have by now. When that grief goes unacknowledged, it can make gratitude feel forced or out of reach. You can’t bypass grief with gratitude. You have to make space for both. Let yourself feel the sadness, the disappointment, or the ache of what hasn’t panned out. Grieving what’s been lost opens your heart again, and from that space, authentic gratitude has room to grow. How can gratitude help when I’m struggling? Gratitude doesn’t erase pain, but it softens it. It shifts your focus from what’s missing to what’s holding you. Practicing gratitude activates parts of your brain that promote calm and safety. Over time, it helps you feel more grounded and less consumed by what’s wrong. Think of gratitude as nourishment, not a quick fix. It’s a gentle way to remind your nervous system that even in difficulty, not everything is broken. What if I feel guilty for not being more thankful? Feeling guilty about not being grateful is common, especially if you know others have it worse. But guilt doesn’t grow gratitude, it blocks it. Gratitude can’t thrive in self-judgment. Instead of saying, I should be grateful,  try saying, It’s hard to see the good right now, but I’m open to noticing it. This simple shift turns guilt into curiosity, which opens the door to presence. How can I feel more grateful without forcing it? The key is mindfulness: pausing long enough to notice what’s already here. You don’t have to create gratitude, you just have to notice it. Here are a few ways to practice: Slow down for one full breath. Inhale slowly, exhale longer. This calms your nervous system so you can actually feel the moment. Name what feels okay right now. It could be comfort, warmth, quiet, or safety. Let small joys count. Gratitude grows when you stop waiting for big changes and start honoring small ones. Use your senses. Notice the smell of coffee, the sound of laughter, or the feel of sunlight on your skin. Gratitude isn’t a list, it’s an awareness practice. It’s about letting moments of goodness register in your body instead of rushing past them. What about gratitude during the holidays when everyone seems happier than I am? The holiday season can magnify what’s missing. Social media and family gatherings often highlight comparison and unmet expectations. Instead of pretending to feel festive, focus on authenticity. Gratitude rooted in honesty is far more healing than forced cheer. Try asking yourself: What genuinely brings me peace or comfort during this season? How can I simplify instead of perform? Who or what feels like a safe space for me right now? Protect your energy by saying no to what drains you and saying yes to what restores you. Gratitude often grows in quiet moments, not in the noise of obligation. How can I bring more gratitude into my daily life? Presence is the foundation of gratitude. You can’t appreciate what you’re not here to experience, and practicing presence doesn’t require hours of meditation. It’s about slowing down just enough to notice what’s happening in your life right now. You can invite more gratitude by asking yourself three simple questions each day: What inspired me? What pleasantly surprised me? What touched my heart? These questions open you to moments of gratitude naturally, without forcing it. The more present you are, the more life reveals its little blessings. Final thought Gratitude isn’t pretending to love every part of your life. It’s choosing to notice the parts that still hold light. Making space to grieve what’s been lost or what hasn’t worked out allows real gratitude to take root. When you allow both grief and appreciation to coexist, peace has a way of finding you. About Minneapolis based Therapist, Sherri M Herman, MA, LPCC Sherri is a licensed therapist in Minneapolis, Minnesota who works with high-achieving leaders, entrepreneurs, and professionals struggling with burnout, anxiety, perfectionism, and people-pleasing. If you're the one who holds everything together for everyone else, and you're exhausted by it, you're exactly who she works with. She sees clients in person in South Minneapolis and virtually across Minnesota. Learn more. Ready to take the next step? If something here landed for you, I'd love to connect. Schedule a free 20-minute consultation  or send me a question . No commitment required, just a conversation. Or subscribe to get notified when future blog posts are published or when I have a meaningful update to share.

Before the pandemic, I filled nearly all of my free time with social activity. Between seeing 5-8 clients a day and caring for my son as a single mom, I made sure that my free time was anything but free. Whether it was leading my meetup group, attending my meditation center, or just getting together with friends, my schedule was packed. Can you guess why?  I was lonely as hell, but I had no idea. No matter how many social activities I had planned, sometimes three separate events in a single day, it was never enough to fill me up. I always needed more, I needed to make sure the calendar was full, and I would feel so mad or hurt if something was canceled. So when the pandemic hit and my social calendar came to a screeching halt, I crashed and burned.  Here’s the thing: as a social mammal, you really do need relationships to survive and thrive. You need relationships like you need oxygen. Mother nature has so skillfully designed you to experience a particular cue for when you need connection. You can think of this cue as like a hunger cue. And that cue is the feeling of loneliness. Loneliness is your hunger cue for connection.  But here’s the thing: if you solely focus on getting your need for connection met from other people, you’re never going to feel satisfied and fulfilled. You will always need more. In fact, you can really end up straining or hurting your relationships because you can become overly dependent on them or wear them out. The truth is, you need a balance of healthy connection with yourself and  with others.  If you struggle with loneliness, whether you’re surrounded by people or not, one thing that needs to happen is the development of a loving and fulfilling connection with yourself. This means being aware of what you’re thinking or feeling and responding to yourself with kindness. It means becoming your own kind and supportive best friend. It also means connecting with your loving Higher Power who is always there for you, no matter what.  When you get really good at cultivating a loving and meaningful connection with yourself, I can just about guarantee that you will not only crave your alone time but you will also experience more joy when you’re with others. There is a reason that ancient spiritual traditions involve social and solitude elements. We need both. To effectively deal with loneliness, you really need to balance connection with others with meaningful connection with yourself. And if you haven’t already noticed, I’m here to help you cultivate that connection with yourself. Becoming your own best friend and loving partner is the most secure relationship you can ever have and will surely reduce your feelings of loneliness and amplify feelings of peace. I'd love to hear your thoughts! Share in the comments below. Ready to work on this? Reach out for a free, 20-minute consultation. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10a - 10p, ET OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org . Learn More.  You can also call or text HELP to 988 or chat at 988lifeline.org ​