DRINK SOMETHING.
Water, tea, squash. Something simple.
ONE THING
WHAT WOULD MAKE
THE NEXT HOUR
SLIGHTLY EASIER?
Not better forever. Not a life overhaul. Just one thing.
START SMALLER
YOU DO NOT HAVE TO
SORT EVERYTHING OUT.
When your head is full, trying to solve the whole problem can make it feel even bigger.
So don’t start with the whole problem.
Start with the next hour.
ASK YOURSELF
WHAT IS ONE SMALL THING
I COULD DO THAT WOULD
MAKE THE NEXT HOUR
SLIGHTLY EASIER?
01
IF YOUR HEAD IS BLANK
SMALL IS ALLOWED.
EAT SOMETHING.
Not a perfect meal. Just something if you can.
CHANGE THE ROOM.
Move somewhere a little quieter, warmer or safer.
TEXT ONE PERSON.
You don’t need the perfect words. “Having a rough day” is enough.
DO ONE PRACTICAL THING.
Charge your phone. Put tomorrow’s clothes out. Make one appointment.
STOP FOR NOW.
Some things can wait until tomorrow.
RIGHT NOW
MY ONE THING.
Write it down if that helps.
It doesn’t need to be clever. It just needs to be doable.
This stays on this page only. We don’t receive or save it.
TAKE IT WITH YOU
WANT A COPY?
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No form. No email address. No catch.
WHEN ONE THING ISN’T ENOUGH
GET PROPER HELP.
Sometimes the next step isn’t a small task. Sometimes it’s talking to somebody who knows what they’re doing.
If you or someone else is in immediate danger in the UK, call 999 or go to A&E.
For urgent mental health help in England, call NHS 111 and select the mental health option.
Samaritans are available free, day or night, on 116 123.
Find more help