You're not alone

Choose whatever helps right now.

If a life is in danger

Call the local emergency number, or ask someone nearby to call. If you have already hurt yourself or taken something dangerous, call now, even if you feel all right.

112emergency services in the EU911emergency services in the US and Canada

Where are you right now?

Help numbers depend on the country you're in, not on the site's language. We never ask for access to your location.

What you can do right now

  • If anything nearby could be used to hurt yourself, put it out of reach or ask someone to stay with you.
  • Message someone you trust: “I’m having a hard time. Can you be with me?”
  • You don't have to solve everything now. Getting through the next few minutes is enough.

Talk to a person

If you're having thoughts of hurting yourself or of not wanting to live, call a support line. They will listen without judgment. You can also call when things simply feel too heavy.

Choose your country above to see its support lines. Lines in many countries are also listed in the Find A Helpline directory.

Open Find A Helpline (opens in a new tab)

Calm your body

Breathe togetherGrounding 5-4-3-2-1

Write to Svetlana

Svetlana usually replies within two working days. This is not an emergency service: if things are hard right now, please call one of the numbers above.

Email help@sv.life
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Free practice · CBT

Thought record

Take an anxious thought apart step by step and find a kinder, more realistic view (Beck's cognitive therapy).

Step 1 of 6: What happened? Describe the situation.

Entries stay in your browser only and are never sent anywhere.

This is a self-reflection exercise and does not replace therapy or emergency care.

COGNITIVE THERAPY

More in this group

Thinking traps

5 min

Burns' 10 distortions — learn to spot them.

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Decatastrophizing

4 min

Three questions to bring worry back to scale.

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Worry time

3 min

Park your worries in a container until later.

Start

More sections

No background motion, glow or animation. For when you need quiet.