In crisis? Call or text 988

Me

My Help Now skills

These show up first when you tap Help now — and, later, on your watch. Order is the order you add them.

TIPP
Change your body chemistry fast when emotions are too high to think.
Paced breathing (box)
In, hold, out, hold — four even counts. The last P in TIPP.
4-7-8 breathing · extra
In for 4, hold for 7, out for 8. A long exhale to slow everything down.
Double-inhale sigh · extra
Two sips in through the nose, one long sigh out. About a minute.
Deep belly breathing
Ten slow breaths that start in the belly. Exhale longer than you inhale.
Counting your breath
Count each breath from 1 to 10. Lose count? Start again at 1.
STOP
Don’t just react. Freeze, step back, look, then act on purpose.
Safe-place visualization
The Imagery skill from IMPROVE: a calm room inside you that nothing can enter.
Progressive muscle relaxation
Tense and release each muscle group, toes to face.
Self-soothe with the five senses
Be kind to yourself through sight, sound, smell, taste, and touch.
Describe to ground yourself
Say what you see and hear, out loud or silently, to come back to the present.
Half-smile and willing hands
Accept reality with your body. Your face and hands talk to your brain.
Awareness of connection
Notice what’s holding you up — the floor, the chair, your sheets.
Loving kindness
Send warm wishes to yourself, then outward to others.
Wise Mind
The balance of Emotion Mind and Reasonable Mind. Make decisions from here.
Urge surfing
Ride an urge like a wave. Don’t feed it, don’t fight it — it crests and passes.
When you can’t sleep
Sleep hygiene, and what to do instead of ruminating.
Mindfulness of current emotion
Let an emotion be a wave — don’t block it, don’t hold on to it.

My care team

Optional. Add your therapist or someone on your care team, and a “Text” button appears next to 988 on every screen. It opens your messages with this note ready — you still choose to send it. Check with your therapist how they’d like to be reached between sessions.

Guidance

Check-in history

No check-ins yet. Do your first one.

Help us improve

Tap the 💬 button at the bottom right to tell us what helps, what doesn’t, and what’s missing. Every message is read by a person.

Show the welcome tour again

Your check-ins, practice history and care-team contact stay on this device. Only feedback you choose to send leaves it. Settle is an educational companion to therapy and skills training — not a substitute for either.