Visual reference · 15 seconds
Visual benchmark
A preview of the direction for our short guides.
About this sampleChoose a short guide
Pick one short guide. Each one has plain steps, subtitles, optional voice, and one practical next move.
Night-time and tired
When it is late, you are exhausted, and everything feels bigger.
Right now safety
When the next few minutes need to be safer, less alone, or less risky.
Safer space · 2-4 minMake your space saferFor making the next few minutes less risky without writing details.After self-harm · 3-5 minAfter self-harm, choose care firstFor after self-harm or a serious close call, without shame or details.Urgent thought · 2-4 minWhen a thought feels urgentFor harsh, urgent, or repeating thoughts.Less alone · 2-4 minBe less alone right nowFor when being alone is making the moment riskier.
Urges and impulses
When a push to act feels strong and you need a timed pause.
Strong urge · 3-5 minRide the urge waveFor urges that feel like instructions and need a timed pause.Ten-minute wait · 2-4 minGet through the next ten minutesFor delaying action and reducing pressure while intensity passes.Alcohol or drugs · 2-4 minWhen alcohol or drugs are involvedFor when alcohol, drugs, withdrawal, or no sleep change risk.Five minutes · 5-7 minChange the channel for five minutesFor taking a deliberate timed break from the problem, then checking what is needed.
Body calming
When your body is flooded, panicky, restless, or hard to settle.
Body flooded · 2-4 minCool the body downFor when the body is too activated to think clearly.Fast feelings · 2-3 minWhen feelings hit fastFor panic, anger, overwhelm, or feelings that hit fast.Grounding · 2-3 minCome back to the presentFor noticing where you are, giving your body one steady signal, and choosing one small next action.One sense · 2-3 minUse one senseFor coming back to the room with one sensory anchor.
Thoughts and emotions
When thoughts, shame, worry, or a big feeling are running the show.
Big emotion · 3-5 minLet the feeling be thereFor naming a feeling, noticing the body signal, and choosing care.Emotion urge · 3-5 minDo the opposite small thingFor when the feeling is pushing you toward something that makes things worse.Shame · 3-5 minWhen shame feels intenseFor harsh shame thoughts that need a kinder, more accurate reply.Worry loop · 3-5 minPark a worry loopFor replaying, spiralling, and problems that do not need solving right now.Stuck problem · 3-5 minFind one possible next stepFor problems that feel too tangled to start.Low energy · 3-5 minDo one small useful thingFor depression, shutdown, or not being able to start.
Connection and follow-up
When you need another person, a reason to keep visible, or a plan update.
Support now · 2-4 minAsk someone to stay connectedFor turning needing support into one plain message.Later check-in · 3-5 minAsk someone to check in laterFor making later today or tomorrow less unsupported.Person, pet, promise · 3-5 minName one person, pet, or promiseFor choosing a concrete reminder: a person, pet, promise, value, place, or small future moment.Plan early · 3-5 minOpen your safety plan earlyFor practising the first move before things get worse.Close call · 4-6 minReview a close call safelyFor learning from a slip or close call without turning it into blame.Plan update · 3-5 minUpdate your plan after using itFor keeping what helped and making the plan easier next time.