Build your own pocket card today, so that in a hard moment, your calm and your helpers are one tap away.
A Crisis Coping Card is a small, personal card you prepare in advance. It holds your calming steps, your reasons to keep going, the people you can call, and your safety reminders. When a wave of distress hits, you simply open it and let it guide you, step by step, until the wave passes.
Anyone who sometimes has sudden, intense waves of distress, panic, or self-harm urges and wants a ready-made plan to ride them out safely.
This is a self-help coping tool based on recognised CBT and DBT methods. It does not diagnose, treat, or replace professionals or emergency services. Everything you enter stays only on your device and is never uploaded.