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Crisis Protocol Tool
When crisis hits, you don't need motivation. You need a guide. Step-by-step protocols for your toughest moments—with timers, checkboxes, and real-time progress tracking.
Crisis Protocol Tool
You are in crisis mode. This tool walks you through the response step-by-step. Select your situation.
In a mental health crisis?
Call 988 (Suicide & Crisis Lifeline) or text "HELLO" to 741741 (Crisis Text Line)
When to Use This Tool
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When Stressed/Overwhelmed
Anxiety is spiking. You feel out of control. You need immediate intervention to lower your nervous system activation.
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When Alone (Highest Risk)
Isolation hits. The urges are strongest. You need connection and action, fast. This protocol breaks the cycle.
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Your Peak Trigger Time
It's that time. The one time of day when urges, cravings, or anxiety peak. Use this in the moment it hits.
What Makes This Different
Step-by-Step Guidance
No guessing. No "figure it out." Each step is clear, concrete, and actionable. Follow it in order.
Built-In Timers
For breathing exercises like box breathing (4-4-4-4). Timers do the counting so your brain doesn't have to.
Progress Tracking
Check off each step as you complete it. See your progress percentage. Momentum matters in crisis.
Real Celebration
When you complete the protocol, you get a real celebration. You interrupted the cycle. You won. Acknowledge it.
If You're in Crisis
Suicide & Crisis Lifeline
Call or text 988 (available 24/7)
Crisis Text Line
Text "HELLO" to 741741 (available 24/7)
International Association for Suicide Prevention
aISP.org has resources and hotlines for your country
In Immediate Danger
Call 911 or go to your nearest emergency room
This tool is a guide, not a replacement for professional help. Use it in the moment to manage crisis, then reach out to a therapist, coach, or professional for ongoing support.