# Reassurance Loop Exit Card

Fill in the bottom half now, on a calm day, before you need it.

## Crisis Note

This card is not for crisis situations. If you are having thoughts of harming yourself or someone else, stop and contact local emergency services now, or use the [International Association for Suicide Prevention's crisis-resource finder](https://www.iasp.info/suicidalthoughts/) to find a service in your country. Do not ask a chatbot to talk you through a crisis.

## Warning Signs Checklist

Check any that describe your last hour with a chatbot:

- [ ] The question repeats with cosmetic changes — same worry, reworded, several times.
- [ ] Relief is brief and shrinking — each round buys less calm than the last.
- [ ] You feel worse afterward, not better, but the instinct is to ask again.
- [ ] The conversation is displacing a person you would normally talk to about this.

**Two or more checked?** Stop the conversation now and use the exit plan below.

## Session Cap

- Maximum **two** follow-up questions on the same underlying worry, in one sitting.
- Fixed stopping phrase (write your own): "____________________________"
- After typing it: close the app. Do not reopen for this topic today.

## Pre-Committed Exit — Choose Before You Need It

Fill in now, while calm:

- **Named person to text:** ______________ Message template: "having a spiral about [topic], can we talk for 5 minutes"
- **Physical action with a clear end:** ______________ (walk, shower, making tea)
- **Written, no-further-action option:** write the worry on paper, dated, close the notebook
- **If genuinely actionable, convert to one task with a deadline:** ______________

## What Not to Ask the Chatbot

- Do not ask it to assess whether you are "in a reassurance loop."
- Do not ask it to diagnose the underlying anxiety.
- Do not ask it to design an exposure exercise.

If this pattern is frequent or intense, raise it with a therapist or doctor — this card is for noticing the pattern, not treating it.