Cards for hard moments
Small cards you can print, cut out and keep in your comfort box, your bag or your phone case.
When things feel too much, it's hard to think of what to do or to find the right words. These cards do some of that for you. Use the ones that help and leave the rest.
Need help now? Call Samaritans on 116 123, text SHOUT to 85258, or call 999 in an emergency. More numbers
Calming cards
Pick one card and try it for a few minutes. If it doesn't help, try another.
Find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.
Press your feet down. Notice how steady the floor is. It's holding you up.
Pick a colour. Find 5 things around you in that colour.
Hold something soft or with a texture you like. Notice how it feels in your hands.
Breathe in, then breathe out a bit slower. If focusing on breathing makes it worse, pick another card.
Move somewhere else: another room, outside, or near other people.
A song, a comfort show or a podcast. Something to fill the quiet.
Say it to yourself: "I'm feeling ____. It's horrible, and it will pass."
Feelings cards
For when you can't find the words. Hand someone a card, or show them a photo of it. On the back, you can write what helps you when you feel that way.
It helps if:
It helps if:
It helps if:
It helps if:
It helps if:
It helps if:
It helps if:
Check on me in:
Kind reminders
Words to read when your own thoughts are being unkind. The blank ones are for you, or for someone you trust, to write your own.
However you're feeling right now, you deserve care, and you don't have to face it on your own.
This feeling is a wave. It will build, and it will pass.
You've got through hard days before. You can get through the next few minutes.
You don't have to explain everything to deserve support.
Asking for help isn't weak. It's one of the bravest things you can do.
One step at a time is enough.
My own words:
From someone who cares about me:
Help card
Keep one in your bag, wallet or phone case.
Samaritans: 116 123, any time
Shout: text SHOUT to 85258
Childline: 0800 1111 (18 or under)
NHS 111: mental health option
Emergency: 999
Name and number:
Want all of them?
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Kithstep is not a support or crisis service, and we can't reply to messages quickly. If you need help, please use one of the services on these pages. These pages don't replace advice from a doctor or mental health professional.