Resources & Safety

If today is hard, start here.

A short list of trusted humans on the other end of a phone, and a gentle safety plan you can write for yourself. Nothing about this replaces care — it just gives you a first step.

In immediate danger

If you or someone with you is in immediate danger, please call your local emergency number (911 in the U.S.) or go to the nearest emergency room. You deserve immediate care.

A crisis card for your wallet.

A printable one-page PDF with the numbers above and space to write your own people. Keep it somewhere close.

Not saved for offline yet

Save a copy to your device so the crisis card is one tap away, even with no signal.

Larger fontHigh contrast (black & white, prints cleanly)

Crisis lines & helplines

Numbers and websites last verified: recently

Your safety plan

A gentle plan, for your quieter self to leave your future self.

Fill this in during a steady moment — not a hard one. It stays private on this device. You can print or save it as a PDF to keep somewhere close.

1 · My warning signsThoughts, feelings, or situations I've noticed before a hard patch. Naming them softens their surprise.

2 · Things I can do on my ownGrounding practices that have helped me before, even a little.

3 · People or places that ease meCompany, not confession — just being near warm humans.

4 · People I can reach out toTrusted humans I can call or text when I need to be heard.

5 · Professionals and hotlinesMy therapist, doctor, and the numbers above.

6 · Keeping my environment safeOne small change I can make to my space when I'm not okay.

7 · Reasons I want to keep goingWritten to my future self, not for anyone else.

Inspired by the Stanley-Brown Safety Plan, adapted with warmth.

Prefer support in real time? Try a guided breath or write for a few minutes.