Useful tools without too much noise.
Short tools can be easier to use when concentration is low. Choose one that fits the moment and ignore the rest.
5 4 3 2 1 grounding
Bring attention back to the present by noticing what is physically around you.
Guided breathing
Three slow cycles use a longer out breath to help the body settle. The circle moves gently with each phase.
One minute reset
Use one minute to lower the amount you are trying to solve at once.
Quick thought sorter
Separate what happened from what you noticed, what you need and what comes next.
Nothing entered here is sent anywhere.
Quick difficult moment plan
Choose a few simple options and Forward will build a short plan you can save immediately. Nothing you enter is sent anywhere.
No account is needed. Your plan stays in this browser unless you download or copy it.
This tool is for practical preparation, not emergency assessment. If you or somebody else cannot stay safe, use urgent help or call 999 where there is immediate danger.