Reach out to someone
You don't have to explain everything. Ready-to-send messages for when you're having a hard moment.
How to do it
- Pick someone you trust.
- You don't have to explain everything. "Having a hard moment, can you talk for 5 minutes?" is enough.
- If nobody answers, try the next person, or a helpline.
Get the right tool at the right moment
In THE Habit Breaking App, Urge Rescue asks how you feel and suggests the tool that fits, then checks how it went so it learns what works for you.
Other tools
- Slow your breathing
- Surf the urge
- Delay for 15 minutes
- 5-4-3-2-1 grounding
- Change where you are
- Reality Check
- Move for 5 minutes
- Meet a body need first
- Play a song that steadies you
If you're not safe right now, call 999 or Samaritans on 116 123.