Adults 18+ · Education, not therapy · Peek inside · FAQ · Privacy · Wallet card · Listen

Print · Fold · Keep private

Wallet urge card

A pocket-sized bridge for the next hard minutes—not a life overhaul, not therapy, not a crisis hotline.

Open urge bridge (timer)

Adults 18+ only. Education & self-reflection—not therapy, not a crisis service, not a cure.

Card

Steady Ground · Wallet card

Women · Adults 18+ · Education tool — not therapy · not a crisis service · not a cure

If you are unsafe

Stop. Contact local emergency services.

Suicide-prevention finder: iasp.info/suicidalthoughts

Urge spike · 2–5 minutes

  1. Name it: “This is an urge. It will pass.” Intensity 0–10: ___
  2. Friction: phone face-down / leave room / close laptop
  3. Body (pick one): feet on floor · cold water · breathe 4-2-6 ×6 · 5-4-3-2-1
  4. Watch 60–90 sec: where in the body? sharp / buzz / heavy / hot / numb?
  5. Need guess: escape · comfort · arousal · lonely · bored · anxious · rest · other
  6. One bridge: water · window · short walk · text “hi” to a safe person · shower · non-gateway show
  7. Kindness: “I rode a hard minute.” If you used → debrief later, not self-punishment.

Need a timer? Use the urge bridge on your phone.

Pocket script

Name → Friction → Body → Watch → Need → Bridge → Kindness

Not for: minors · diagnosis · vows · replacing therapy if you need it

Steady Ground · printable wallet card · education only · cut along edge

Tip: print (two cards per page), trim to pocket size, keep private. Same steps live on the urge bridge with a 3-minute timer. Free map: free page · PDF · Peek inside.

Disclaimer

Adults 18+ only. Steady Ground is for educational and self-reflection purposes. It is not psychotherapy, counselling, a medical device, a crisis service, or a substitute for licensed care. It does not diagnose, treat, or cure any condition.

Crisis: local emergency services · iasp.info/suicidalthoughts.