Gentle breathing — 4 • 4 • 6

Breathe in for 4, hold for 4, breathe out for 6. Repeat a few times. If animations aren’t helpful, press “Pause animation”.

5‑4‑3‑2‑1 grounding

1. 5 things you can see
2. 4 things you can feel
3. 3 things you can hear
4. 2 things you can smell
5. 1 gentle thing you can tell yourself

You can say them out loud or in your head. No need to be perfect.

Soft reset (most issues)

• Refresh this page (⌘/Ctrl + R).
• Close and reopen the tab.
• Quit and reopen your browser.
• Restart your device if it’s been on all day.

Still stuck? Try the hard reset.

Hard reset (deeper reset)

• Check internet (try loading bbc.co.uk).
• Use a different browser (Chrome/Edge/Firefox/Safari).
• Toggle Wi‑Fi off and on again.
• Open the lesson from the Calendar instead of an old link.

Pencil Spaces tips

• Use your Haven email to sign in.
• Allow microphone when asked (you can stay camera‑off).
• If you can’t hear, check the little arrow next to the mic icon and pick your device.
• If it fails to join, close the tab and re‑open from the Calendar.

I need help right now

If you feel unsafe or need to tell us something, we will listen.

Report a safeguarding concern

Safeguarding email (monitored during Haven hours): dsl@autisticgirlsnetwork.org

When you’re ready

There’s no late. Come as you are.