Crisis Card
Stop damage first. Solve second.
RESET → BRAKE → NOTICE → DROP → ZERO → CHOOSE
- 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.
Bridge 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.”
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.
| Thailand | 1669 / 191 | 1323 Mental Health Hotline (Dept. of Mental Health) |
| United States | 911 | 988 988 Suicide & Crisis Lifeline (call or text) |
| United Kingdom | 999 | 116 123 Samaritans · 111 NHS 111 (urgent, non-emergency) |
| Canada | 911 | 988 9-8-8 Suicide Crisis Helpline (call or text) |
| Australia | 000 | 13 11 14 Lifeline |
| Singapore | 995 / 999 | 1767 Samaritans of Singapore (SOS) |
| Japan | 119 / 110 | 0570-783-556 Inochi no Denwa (Japanese) |
| India | 112 | 14416 Tele-MANAS mental health helpline |
| Philippines | 911 | 1553 NCMH Crisis Hotline |
| Germany | 112 | 0800 111 0 111 TelefonSeelsorge |
Elsewhere: call your local emergency number. 112 works across the EU and in many other countries.
ONE SECOND TO ZERO · Educational tool, not emergency or medical care.
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