Healing Toolkit - Dream Tank

Dream Tank: HEAL

A Small Toolkit

For When the World Feels Like Too Much

Goal: Decrease
stress
→
Increase adaptive
functioning
One Rule: Pick one thing. Do it once. Save the rest for later.
(fewer decisions = more calm)

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Safety First

If you're in immediate danger, call your local emergency number.

  • U.S. Crisis Line: Call or text 988
  • Colorado: 988Colorado.com (call / text / chat)
  • Boulder Urgent Psych: Walk-in at 3180 Airport Rd, Boulder

To Return to Your Body

I'm activated. I'm safe.

Say: "I'm safe right now. Today is ____."

(Re-orients your brain)

One small door:

Name 5 things you can see

(Brings you to the present)

Cold water:

30 seconds on face/cheeks

(Downshifts the body's alarm)

Breathe your way back:

In 4, out 6 (×8)

(Longer exhales calm)

Let It Rest for Now (5 minutes)

My brain won't stop.

Not solved tonight
(Put it on pause)

Write (30-90 seconds):

What I saw / what I fear / what I wish I could fix

(Gets the loop out of your head)

Draw a box:

Not solved tonight (a kind boundary)

One connection:

Send one text to someone you care about

(Co-regulation)

Connection is medicine. Your nervous system wasn't built to do this alone.

One person. One step. A little air.

Reclaim Your Agency

The lie:

Doomscrolling confuses awareness with impact. Impact comes from positive, right action (one action = relief)

Pick one lane:

Volunteer • Donate • Advocate • Mutual aid • Skill-based support (writing, design, tech, translation)

Pick one place and stay long enough to learn names
(Consistency creates impact)

Local Doors (Boulder):

  • City of Boulder volunteer: bouldercolorado.gov/volunteer
  • EFAA volunteer: efaa.org/volunteer
  • Casa de Paz: casadepazcolorado.org

Rapid Response (Colorado):

Colorado Rapid Response Network: 1-844-864-8341

If calling helps you feel grounded:

U.S. Capitol switchboard: 202-224-3121
(One call = one door)

Script:

"Hi, my name is ____. I'm a constituent in (ZIP). I'm calling to ask Senator/Representative ____ to support humane, accountable protections and oppose policies that cause harm. My ZIP is ____."

If you have additional local resources that belong in this list, especially culturally specific supports, we'd love to learn about them. This is meant to be a living, community-built toolkit.

Important Disclaimer

This toolkit is provided for informational and educational purposes only. Dream Tank is not a medical or mental health provider, and this toolkit does not constitute professional medical advice, diagnosis, or treatment.

While we have learned from mental health professionals and crisis-response experts in our ecosystem, including Kevin Braney, Ph.D., we are not therapists, counselors, or licensed healthcare providers.

If you are experiencing a mental health crisis or emergency, please contact 988 (U.S. Crisis Line), your local emergency services, or a qualified mental health professional immediately.

By using this toolkit, you acknowledge that it is not a substitute for professional care and that Dream Tank assumes no liability for your use of these resources.

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