Crisis Card
Stop damage first. Solve second.
If anyone may be in danger right now
Stop here and contact local emergency services or someone who can be with you now. This app is a practice tool. It is not an emergency service and does not replace medical, mental-health, or professional support.
- Emergency
- 911Emergency
- Support line
- 988988 Suicide & Crisis Lifeline (call or text)
Elsewhere: call your local emergency number. 112 works across the EU and in many other countries.
- RESETLook around, feel what holds you up, breathe normally.
- BRAKEPause whatever you were about to do on autopilot.
- NOTICEPut a name to how you feel.
- DROPLoosen one grip.
- ZEROSteady enough to avoid making it worse?
- CHOOSETake one safe Next Right Action.
Practice support
Crisis entry — body first
- RESET
- BRAKE
- NOTICE
- DROP
- ZERO
- CHOOSE
Same Zero Loop, entered through RESET first.
In a crisis, Zero means one thing: am I steady enough to avoid making it worse?
Run this loopBridge sentences
- “Can I have a few seconds? I want to answer this properly.”
- “Let me steady myself, then I will reply.”
- “I'm still here. I'm pausing so this doesn't get worse.”
- “I'm too wound up to make a good call on this right now.”
Three crisis rules
- If waiting is safe, wait out the peak before you act.
- Big decisions can wait until you are back to Baseline.
- Your worst moment is not your whole story. Come back, make amends, learn.