Emergency: 10-Minute Plan

"A simple step-by-step plan to move from stuck to steady."

If you're in immediate danger or at risk of harm, contact local emergency services right now.

What this is

This guide helps with Emergency using a simple, non-judgmental routine.

Quick relief (1-2 minutes)

Name it: "This is emergency. It can pass."

Long exhale breathing: inhale 3 / exhale 6 (repeat)

10-Minute Plan (main routine)

1) Ground the body: feet on floor, relax jaw/shoulders

2) Label the moment: what's happening + what you need

3) Shrink the next step: choose ONE small, doable action

4) Close the loop: water / short walk / message support

Daily habit (5 minutes)

2 minutes breathing

2 minutes movement

1 minute "What's one thing I can control today?"

Journal prompts

What triggered this?

What do I need right now?

What would I tell a friend in this situation?

When to get extra help

If this is intense, frequent, or affecting daily life, professional support can help.

Recovr is not a substitute for emergency services. If you're in immediate danger, contact local emergency services.

Want support tailored to you?

Self-help guides are a great start. But personalized guidance from a compassionate professional can take you further.

Emergency: Daily Habit

A repeatable routine to build resilience over time -- without overwhelm.

Recovr provides mental health support resources and is not a substitute for emergency services. If you're in immediate danger, contact local emergency services.