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Coping cards

Print these, or use your browser’s “Save as PDF”. They are prompts, not treatment. If you are in crisis, use the last card first.

Open the 30-second breath Get Support UK
Breath

Long exhale

In through the nose for 4. Out through the mouth for 6. The long out-breath is the bit that calms the alarm. Two or three rounds is enough. Sit down.

Breath

Box breathing

  1. In for 4
  2. Hold for 4
  3. Out for 4
  4. Hold for 4

Even sides. Count quietly. Stop if you feel light-headed.

Ground

5-4-3-2-1

Name, out loud or in your head:

  • 5 things you can see
  • 4 you can touch
  • 3 you can hear
  • 2 you can smell
  • 1 you can taste
Ground

Feet and cold

Press both feet into the floor. Feel the pressure. Hold something cold if you can — a glass, a key, a splash of water on your wrists. The body pulls the mind back to now.

Name it

One true sentence

Write one messy sentence. No polishing. “I am scared about…” or “This is heavy because…” Naming it does not make it bigger. It makes it shareable, even just with yourself.

UK — keep this one

If you need a person

Samaritans 116 123 (free, 24/7)

Text SHOUT to 85258

999 or A&E in an emergency

More on mindbubble.online/support-uk.html

MindBubble UK is a companion, not a clinic. These cards are not a diagnosis or a substitute for professional help. Made by Charlie, one person, in the UK. Last reviewed: September 2026.