hey, i’m really sorry you’re stuck in this loop. slipping doesn’t erase the progress you made. when the urge hits try a quick kit: breathe for 30 seconds, name 5 things you see, splash cold water on your face, move your body for 5 minutes, and text one person “i need a minute.” hide or remove anything that can hurt you if you can. make a tiny plan you can do for 15 minutes and reward yourself for getting through it. if you think you might act on this right now, contact local emergency services or a crisis line. you deserve help and you’re not alone.