Thought spiral

Slowing the spiral.

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Guided skills

Guided skills

For the next few minutes.

Choose what this feels like.

If you might be unsafe, use live help or your safety plan first. Audio optional. Subtitles stay visible. These guides are private self-help and are not monitored.

Help now Safety plan

Cool water, steady bodyBody alarmYour body feels loud, flooded, shaky, tight, hot, unreal, or unsafe.Cool water, steady body

Desk, thought cards, mug steamThought spiralYour mind is looping, checking, replaying, predicting, or arguing.Desk, thought cards, mug steam

Timer, wave, pause pointUrgeYou want to act fast and part of you may regret it later.Timer, wave, pause point

Bedroom lamp, moon, night noteNightIt is late and your mind will not put things down.Bedroom lamp, moon, night note

Phone glow and message draftPeopleA message, argument, boundary, or support ask feels hard.Phone glow and message draft

Choice tiles and one small thingToo muchEverything feels too big, too loud, or too many.Choice tiles and one small thing

Body alarm

Try one of these first.

3 guides

A body reset2-4 minCool the body downUse a safe temperature or breathing reset to bring intensity down enough to choose the next step.A body reset

A pause before reacting2-3 minWhen feelings hit fastPause the first reaction, do one simple physical action, and remove one pressure for the next few minutes.A pause before reacting

A room anchor2-3 minCome back to the presentName where you are, give your body one steady signal, and choose one action for the next minute.A room anchor

More guided skills

Browse only if you need something else.

All guides

Body alarm

One safer-space step2-4 minMake your space saferPut distance between you and anything that could make the next minutes less safe, without writing method details.One safer-space step

A care-first next step3-5 minAfter self-harm, choose care firstCheck whether medical help is needed, reduce shame, and choose one safer next step.A care-first next step

A pause before reacting2-3 minWhen feelings hit fastPause the first reaction, do one simple physical action, and remove one pressure for the next few minutes.A pause before reacting

A named feeling and care move3-5 minLet the feeling be thereName the current emotion, notice what it is doing in your body, and choose one caring action while it is here.A named feeling and care move

A body reset2-4 minCool the body downUse a safe temperature or breathing reset to bring intensity down enough to choose the next step.A body reset

Thought spiral

One thought named and one next move2-4 minWhen a thought feels urgentPut the thought on the page, step back from it, then choose one small move for the next ten minutes.One thought named and one next move

A kinder response3-5 minWhen shame feels intenseName the shame sentence, answer it like you would answer someone you love, and choose one gentle action.A kinder response

A worry note3-5 minPark a worry loopWrite the worry once, choose when to come back to it, and decide what you will do until then.A worry note

One possible next step3-5 minFind one possible next stepChoose one part of the problem, then one small move you could make today.One possible next step

Urge

A ten-minute plan2-4 minGet through the next ten minutesWait ten minutes, reduce one pressure around you, and choose one non-harmful move.A ten-minute plan

A risk link broken2-4 minWhen alcohol or drugs are involvedNotice when judgement may be affected, make the next ten minutes safer, and involve another person or Help now sooner.A risk link broken

An urge plan3-5 minRide the urge waveName the pull, watch it for a short timed window, then choose one safer move after the wave.An urge plan

Night

A tiny night note3 minGet through a difficult nightMake the next hour safer, put one problem down until morning, and leave a clear note for tomorrow.A tiny night note

People

A message you can edit2-4 minAsk someone to stay connectedTurn needing support into one plain message and one plan for the wait.A message you can edit

A first plan move3-5 minOpen your safety plan earlyPractise using the plan while there is still a little room to choose.A first plan move

One move toward people2-4 minBe less alone right nowMove toward a person, shared place, phone call, or message when being alone is making things riskier.One move toward people

A later check-in ask3-5 minAsk someone to check in laterChoose who should check in, write the message, and make a backup plan if they cannot reply.A later check-in ask

A kept plan change3-5 minUpdate your plan after using itKeep what helped, add what was missing, and make the plan easier to use next time.A kept plan change

Too much

A room anchor2-3 minCome back to the presentName where you are, give your body one steady signal, and choose one action for the next minute.A room anchor

A reason kept in view3-5 minName one person, pet, or promiseWrite one specific thing that makes getting through today worth trying for, then choose where you will actually see it.A reason kept in view

A plan update4-6 minReview a close call safelyReview without shame: what happened, what helped, and what needs changing.A plan update

One useful action3-5 minDo one small useful thingChoose one life-maintaining action, shrink it, and make the first minute easier.One useful action

A small opposite action3-5 minDo the opposite small thingNotice what the emotion is pushing you to do, then choose one small opposite action that is safer or kinder.A small opposite action

One sensory anchor2-3 minUse one sensePick one sense and stay with it long enough for the room to become easier to find.One sensory anchor

A five-minute shift5-7 minChange the channel for five minutesChoose a safe short distraction, set a five-minute timer, then check what support is needed next.A five-minute shift

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