CBT exercise
When a thought feels urgent
Put the thought on the page, step back from it, then choose one small move for the next ten minutes.Choose how to use thisLoading audio controls.
Write the thought
Write the thought, then press Continue.
Voice guide
Put the thought somewhere you can see it. Write it as it arrives, even if it is rough or harsh. A few words is enough. If you might be unsafe, use Help now or your safety plan first. When the thought is on the page, press Continue.
Evidence basis
CBT-informed self-help: notice the thought, create a little distance from it, and choose a small behaviour for the next ten minutes. It is not a risk score, not monitored, and not a replacement for care or live crisis support.