Coping card

One card, small enough for a wallet or a phone case. For the hour you cannot think.

When to use it:: Fill it in on a good day. Use it on a bad one.
Where it comes from:: Coping cards, used in CBT and in safety planning. Brevity is the active ingredient — a long card does not get read.

Anything you type is saved on this device only. There is no account and nothing is sent to a server.

The card

Keep every answer to a few words.

One thing that is true even when it does not feel true

“This has passed before.” “I am not thinking straight right now.”

Three things that have helped before

Two people I can contact

One number that answers at any hour

The next hour only

What you will do between now and an hour from now. Nothing further.

A worksheet is not treatment and it is not a substitute for talking to someone. If things are bad right now, there is a line for your country.