Find My Next Step

You do not need the whole plan.

Just one small next step for where you are today.

Back home

First

Are you safe right now?

This page can help you choose a next step, but it is not emergency support.

Today

Where are you right now?

Choose the closest answer. You can be honest here.

Pressure point

What is making today hard?

Pick one. If there are several, choose the loudest one.

Energy

What do you have energy for?

The answer can be almost nothing. That still counts.

Today only

Your next step.

You do not have to solve tomorrow today.

Priority

Make the next hour safer and simpler.

Avoid

Avoid big decisions while your system is overloaded.

One tiny win

Drink water, eat something small, and change your environment.

If it gets harder

Text someone: “Can you check in on me tonight?”

Take The Pause Back home

Project Soft Landing is not medical advice, therapy, or emergency support. If you may hurt yourself or someone else, call emergency services or reach out to a trusted person now.

Immediate support

Please get direct help right now.

If you are in immediate danger, call your local emergency number now. If you are in the U.S. and thinking about harming yourself, call or text 988 for the Suicide & Crisis Lifeline.

You can also contact someone you trust and say: “I’m not safe alone right now. Can you stay with me or call me?”

Call 988