Warning signs · what helps · who to reach · why
A pocket-sized card you build once and keep on your phone — your early warning signs, what helps, who to reach, and why you're doing this.
When you're spiralling, your thinking narrows and good ideas vanish. A pre-written card hands the plan back to you in 10 seconds, so you don't have to figure it out from scratch.
- 1Fill each section in your own wordsShort phrases, not essays. Things you'd actually read in a hard moment.
- 2Co-build it with your therapist if you canThey'll help you spot warning signs you miss and pick skills that fit you.
- 3Save and keep it closePrint it for your wallet or bookmark this page on your phone. Pull it up the moment something feels off.
The card stays on your device. Nothing leaves until you tap Share.
What I notice when I'm starting to slip — in my body, mood, behaviour, thoughts.
Skills, places, mantras, songs, movements — what's worked before, even a little.
Whoever you'd want to reach out to. Initials, nicknames, what they're good for — your choice.
What I care about. Future me. People, pets, projects, a version of life I'm building toward.