Crisis tolerance

Get through the next ten minutes

Wait ten minutes, reduce one pressure around you, and choose one non-harmful move.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Choose how to wait

Write a ten-minute delay phrase, then move on.

Subtitles

First, choose the delay.

Ten minutes only

Choose how to wait

Write a phrase that helps you wait ten minutes.

Use one of these examples, adapt it, or write your own plain version.

Ten minutes first
Not while it is this loud
I can wait before deciding
One timer

On-screen guide

This is not forever. It is one timer.

Ideas

Your words

Evidence basis

This is a short distress-tolerance skill: delay, reduce pressure, and stay connected to safer actions while risk passes through a peak. It is designed for the next minutes, not as a replacement for live support.

Body alarm

Starting with the body.

Crisis tolerance

Get through the next ten minutes

Wait ten minutes, reduce one pressure around you, and choose one non-harmful move.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Choose how to wait

Write a ten-minute delay phrase, then move on.

Subtitles

First, choose the delay.

Ten minutes only

Choose how to wait

Write a phrase that helps you wait ten minutes.

Use one of these examples, adapt it, or write your own plain version.

Ten minutes first
Not while it is this loud
I can wait before deciding
One timer

On-screen guide

This is not forever. It is one timer.

Ideas

Your words

Evidence basis