Night survival skill
Get through a difficult night
Make the next hour safer, put one problem down until morning, and leave a clear note for tomorrow.Choose how to use thisLoading audio controls.
Make tonight safer
We are making the next hour safer, not solving your whole life tonight.
Voice guide
It is late, and your mind may be trying to solve too much at once. We are not doing all of that tonight. First, make the next hour safer. Write one thing you can do now: keep your phone close, move nearer to another person, open your plan, or make the room easier to stay in. Then press Continue.
Evidence basis
Safety-planning and CBT-informed self-help for nights when tiredness, isolation, and rumination make things harder. It focuses on immediate safety, postponing problem-solving until a better time, and leaving a brief note for morning. It is not monitored and is not a substitute for urgent help.