The field guide
Start Here
What This Is
This is not a motivational poster. It is a manual for days when your head is loud, your body feels heavy, and you have no idea what to do next. You do not have to feel ready. Start with one action.
The Minimum Counts
Each day has a tiny version: drink water, wash your face, stand outside for two minutes, and tell one person how you are doing. On difficult days, that is a real win.
Use It Without Punishment
Do the days in order if you can. If you miss a day, do not restart as a penalty. Pick up where you left off. Adapt exercise to your health, ability, and medical advice.
Get Support
This is peer encouragement, not therapy or medical treatment. If you might hurt yourself or cannot stay safe, call 911 or 988 in the U.S. or go to an emergency department. For substance treatment in the U.S., use findtreatment.gov. Withdrawal from alcohol or benzodiazepines may need urgent medical supervision.
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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.