SOS
Four short steps. Nothing to get right. This page works without internet.
Step 1 of 4
This is a wave
This is a wave: it rises and it falls. You do not have to do anything — stay with it for one minute.
0:00/ 1:00
The minute is over. However it felt — you stayed.
Step 2 of 4
Grounding: 5-4-3-2-1
Bring your attention to the room. Take your time with each line.
- 5things you can see
- 4things you can touch
- 3things you can hear
- 2things you can smell
- 1thing you can taste
Step 3 of 4
Breathe out longer than in
Breathe in for 4, out for 6. The circle shows you the rhythm. Not deep — gentle. Two minutes, or stop whenever you like.
2:00
In · 4/6
Step 4 of 4
What next
Waves pass. Here are a few gentle options:
If it is more than a wave
If you are in danger or thinking about harming yourself, please contact a crisis line or emergency services now. Free and confidential.
- Ukraine7333Lifeline Ukraine
- United States988Suicide & Crisis Lifeline
- United Kingdom116 123Samaritans
- Ireland116 123Samaritans
- Germany0800 111 0 111TelefonSeelsorge
- Spain024Línea 024
- Poland116 123Telefon zaufania dla osób dorosłych w kryzysie
- France3114Numéro national de prévention du suicide
- EU / EEA112Emergency number
Other countries: findahelpline.com — Free, confidential lines for every country.
SOS kit — one tool at a time
Four two-minute tools from the programme, each on its own page and available offline.