🚨 SOS - Crisis Support
You're in a hard moment. These are your fastest, safest tools. Pick one and do it right now.
⚡ Immediate Actions
Ice Cube Trick
Hold ice cube. Focus on cold. Let urges crest and fall.
Do now: Go to freezer. Grab ice. Hold it.
Radical Acceptance
Read these slowly, twice:
“The present is the only moment I have control over.”
“All the events have led up to now.”
Leave the Situation
If you’re around triggers, remove yourself. Walk away. Close the app. Step outside.
Right now: Stand up and move to a different room or go outside.
🎯 Quick Distractions (2-5 min)
🔴 Do Something Else
- • Rubber band snap
- • Red marker on skin
- • Squeeze stress ball
- • Rip paper
🎵 Sense Override
- • Blast music
- • Strong mint/gum
- • Cold water splash
- • Strong scent
🧘 Body Movement
- • 10 jumping jacks
- • Run in place
- • Push-ups
- • Dance wildly
📱 Reach Out
- • Text a friend
- • Call someone safe
- • Post in support group
- • Message therapist
🧠 Mental Shift
- • Count backwards from 100
- • Name 5 things you see
- • Alphabet game
- • Math problems
✨ Quick Tasks
- • Wash dishes
- • Organize one drawer
- • Water plants
- • Make bed
📞 If You’re in Immediate Danger
Please reach out to a crisis service. You deserve support. These tools are not a replacement for professional help.
988 Suicide & Crisis Lifeline
Call or text 988 (US)
24/7 free, confidential support
Crisis Text Line
Text HOME to 741741 (US)
24/7 text-based support
Emergency Services
Call 911 (US)
For immediate life-threatening situations
SAMHSA National Helpline
Call 1-800-662-4357
Mental health & substance abuse referrals
⚠️ Important Disclaimer
This website is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified mental health provider with any questions you may have regarding a mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.