Printable Care Card
This is a small, printable card for hard moments — something you can keep in your wallet, bag, or on your nightstand. It's not a solution for everything, but it can be a simple reminder that you're not alone and you have options.
or use Ctrl/Cmd + P
If you're in a really hard place right now
If you're having thoughts of hurting yourself, or you feel like you're at your limit, you don't have to go through that alone. Talking to a real person can create a little bit of breathing room.
United States: Call or text 988 to reach the Suicide & Crisis Lifeline.
The Goodyear Foundation can't provide emergency response. If you or someone you know is in immediate danger, please contact your local emergency number.
Goodyear Foundation
When Things Get Really Heavy
This card is for you on the days when you feel maxed out, numb, or done pretending you're fine.
1. First, pause and breathe
You don't have to fix your whole life in this moment. Try this:
- Inhale gently through your nose for 4 seconds.
- Hold for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat a few times. Let your shoulders drop a little.
2. People I can reach out to
These don't have to be perfect people — just humans who care, even a little.
3. Things that help me just a little
Write down a few simple things that make your nervous system feel 1% safer.
4. If I'm really not okay
If you're thinking about hurting yourself, or it feels like too much to stay, please reach out:
- In the U.S., you can call or text 988.
- Or reach out to someone you trust and tell them you're not okay.
This card is not an emergency plan, but it can be a pause between you and the very worst decisions.