Too much

Choosing one thing.

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Tools

What is happening?

Pick what feels closest, then take one small next step.

Right now

Start with the moment.

Body alarmShaky, tight, hot, unreal, flooded, or unsafe in your body.Leave with one body cue and one reset you can actually do.

Cool the body down 2 min Name the feeling 2 min Ride the surge 3 min

Thought spiralLooping, checking, replaying, predicting, or arguing with yourself.Leave with a place to put it and one next-hour note.

Handle an urgent thought 2 min Park it until later 3 min Map toward or away 4 min

UrgeSomething wants action now, and another part of you wants time.Leave with ten safer minutes and one bit of friction.

Ride the urge 3 min Get through ten minutes 3 min Build an urge wave 5 min

NightIt is late, everything feels bigger, and tomorrow needs protecting.Leave with one night note and a safer next hour.

Get through a difficult night 3 min Put worry down 3 min Rehearse the plan 4 min

People and supportYou need another person, a limit, or a message that is hard to write.Leave with one plain ask or one boundary sentence.

Ask someone to stay connected 3 min Ask for a later check-in 3 min Build a boundary script 4 min

After something happenedYou need to come down, care for yourself, or decide what next.Leave with one clean next step and a record you can keep.

After a close call 4 min Care after harm 4 min Map a grief wave 5 min

Make something useful

Scripts, ladders, maps, and plans you can keep.

Worksheet finder

Boundary Script BuilderFor saying no, asking clearly, or setting a limit.A sentence you can send or rehearse. 4 min Exposure LadderFor approaching something gradually instead of all at once.A first rung that does not ask too much. 5 min Anger Choice PointFor catching the fork before anger makes things bigger.A protect-what-matters next move. 4 min Grief Wave MapFor making room for grief without giving it the whole hour.One honouring act and one restoring act. 5 min

Tap My Safety Plan