When it feels overwhelming
Evidence-based skills from DBT, ACT, and NHS therapy. Pick the one that matches what you need right now — there's no wrong choice.
TIPP
1–3 minTemperature, Intense exercise, Paced breathing, Paired muscle relaxation — the fastest body-based DBT skill.
Use when distress is peaking and you need it down fast.
Safety Plan
~10 minStanley-Brown 6-step plan — warning signs, coping strategies, contacts, means safety.
Build it now, open it when you need it.
Wellbeing Passport
~10 minA portable 'who I am and what helps me' card. Includes a wallet-sized version you can carry — show it when words are hard.
Build it alongside your Safety Plan.
Means Safety
5 min readPutting time and distance between you and anything lethal — medication, sharp items, bridges. UK-specific, companion to your Safety Plan.
Read alongside your Safety Plan when thinking is easier.
Urge Surfing
3 minMarlatt relapse-prevention mindfulness — ride the urge without acting on it.
Self-harm, suicidal, substance, or any strong urge.
STOP
~30 secStop, Take a step back, Observe, Proceed mindfully — the DBT pre-action pause.
Before doing something you might regret.
Self-Compassion Break
3–5 minKristin Neff's three-step script — mindfulness, common humanity, self-kindness.
When shame or the inner critic is loud.
Behavioural Activation
Plan + rateNICE first-line for depression (Lewinsohn/Jacobson/Martell). Pick small pleasure and mastery activities, do them on purpose, rate mood before and after.
Low mood has dulled interest and action. Action lifts mood — motivation often follows.
Need to talk to someone? Call Samaritans — 116 123