The field guide

When Things Get Dark

Make A Bad-Day Card

Write: one person to call, one place where you feel safer, one grounding action, and one professional or crisis resource. Keep it in your phone and on paper.

If You Are In Immediate Danger

Call emergency services or go to the nearest emergency department. In the U.S., call or text 988 for suicide and crisis support. For treatment options, visit findtreatment.gov or call SAMHSA at

Support In Ireland And The Uk

Samaritans: 116 123. UK: text SHOUT to 85258. Ireland: text HELLO to 50808. Emergency: 999 or 112. Availability may vary by location.

Reach Out To Ger

I am not a therapist. I can offer a conversation, a walk, a run, or a call when I can. You deserve professional support too.

Open hard-day support & crisis numbers

Write it down · private

Who will I call if I am not safe?What helps me get through the next ten minutes?

Saved automatically.

Miles for Minds is peer support, not therapy or medical treatment. If you might hurt yourself, call 911 / 988 (US), Samaritans 116 123 (UK & Ireland), or your local emergency number.