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Getting through the next few hours

Are you finding it difficult to focus?

Let us guide you through making a plan to get through a bit of time.

It's OK to think very short-term.

And it can help to write things down. This can help you feel more in control.

You might want to:

  • Get a pen and paper
  • Open a note on your phone
  • Open a blank email to send to yourself

Now let's go one step at a time.

Start by thinking about 5 minutes:

Just think about getting through this 1 step.

Look at a clock and see what time it will be at the end of this activity. Focus on that.

Try not to think about what to do afterwards.

Here are some suggestions from other people who have felt like you're feeling right now. If they've worked for someone else, maybe they will work for you.

It can help to write down what you plan to do.

Start by writing "for 5 minutes I am going to......"

Ready to think about 10 mins?

  • "No, that was too hard." Don't worry. Let's try thinking about 5 minutes again.
  • "I'm not sure." Have a go. If it's too hard, come back here.
  • "Yes, that was ok." Well done! Keep going – you can do this.

Let's make a plan for the next 10 minutes.

Here are some suggestions that have worked for other people. You don't have to use these ideas. Think of something that works for you.

  • Get a pen and some paper, draw a squiggle across the page, then colour in all the gaps
  • Wash your face, brush your hair and your teeth
  • Do 10 squats
  • Go outside, take 5 deep breaths, come back inside
  • Pick the first thing you see, and draw it the best you can
  • Lay on the floor, and try to get as much of your body touching the floor as possible

It can help to write down your plan.

Start by writing "for 10 minutes I am going to......"

Ready to think about 20 mins?

  • "No, that was too hard." Don't worry. Let's try 10 minutes agin, or 5. Think short term.
  • "I'm not sure." Have a go. If it's too hard, come back here.
  • "Yes, that was ok." Well done! You can do this.

You can do this!

Now look at a clock. What time will it be in 20 mins? Just aim for that.

Here are some suggestions for longer activities.

Which will you try:

  • Listen to an episode of the Archers
  • Do the washing up
  • Say or write the alphabet backwards (no mistakes)
  • Do you have any musical instruments lying around? See if you can pick out a simple tune
  • Do an online dot to dot
  • Put all the pillows and blankets you can find on your bed or sofa, sit underneath them and count to 100
  • Find a deck of cards and sort it into order
  • Change the sheets on your bed
  • Write down which of these words for feelings describe you 

It can help to write down your plan.

Start by writing "for 20 minutes I am going to......"

Ready to think about  30 mins?

  • "No, that was too hard." Don't worry. Let's try 20 minutes again, or 10. Think short term.
  • "I'm not sure." Have a go. If it's too hard, come back here.
  • "Yes, that was ok." Well done! You can do this.

You're doing so well. You should be really proud of yourself right now.

Let's plan how you'll get through the next half hour.

Here are some things that should take about 30 minutes to get through. Which one do you think will work for you?

It can help to write down your plan.

Start by writing "for 30 minutes I am going to......"

Ready to think about an hour?

  • "No, that was too hard."  Don't worry. Let's try 30 minutes again, or 20. We can break it up.
  • "I'm not sure." Have a go. If it's too hard, come back here. 
  • "Yes, that was ok." Well done! You can do this.

You're doing so well.

Building up to an hour is a big achievement.

Let's plan the next hour.

Here are some suggestions from our community for what could help you through the next hour:

Mini games can be really engrossing. Some of our community's favourites are Bejewelled, Plants vs Zombies, Candy Crush, Songpop and Words with Friends.

It can help to write down your plan.

Start by writing "for 1 hour I am going to......"

Ready to think about 2 hours?

  • "No, that was too hard." Don't worry. Let's try 1 hour again, or 30 minutes. We can break it up.
  • "I'm not sure." Have a go. If it's too hard, come back here.
  • "Yes, that was ok." Well done! You can do this.

You're doing really well. 2 hours might seem like a long time – but you can do this.

Let's make a plan. You could:

  • Watch a film
  • Watch some episodes of a TV series
  • Cook a long, complicated recipe

It can help to write down your plan.

Start by writing "for 2 hours I am going to......"

How did you find that?

If you've been writing down your plan – this is a good time to save it. 

You don't need to show it to anyone else. It's just for you. You might find it helpful in future.

We hope that some of these ideas help you to feel better. Or at least help you through a difficult few hours.

If you're still feeling unsafe, try starting from 5 minutes again. You could choose some different activities.

Or you could explore other ways to help yourself cope in a crisis.

All the ideas on this page are suggestions from people who have been through a mental health crisis.

We don't hold responsibility for content on other websites.

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