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Free for everyone · no account, no code
This one sits outside the sign-up on purpose. No account, no code, nothing to fill in. If today is a bad day, here is the next ten minutes.
The five steps, right now
- Breathe. Slow the out-breath. You do not have to fix anything in this minute.
- Remember. This feeling is real, and it is temporary. It has passed before.
- Do one thing. Water. Window open. Feet on the floor. Just one.
- Reach out. One person, one message. Reaching for help is the strong move.
- Start again tomorrow. Not the whole life. Just tomorrow.
If you need to talk to someone now
UK: Samaritans — 116 123, free, day or night. Text SHOUT to 85258.
Anywhere in the world: findahelpline.com lists services in your country.
If you are in immediate danger, call your local emergency number.
You can also see all the reader resources when you are ready — no rush.
Download the Emergency Kit (PDF) ↓
Printable A4 · fold it, photograph it, keep it close
This page is open to everyone, always. No account, no code — nobody should have to fill in a form on a bad day.