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Start Protocol | 23Protocol - From Overwhelm to Action in Minutes
Emergency Protocol ā€¢ From Overwhelm to Action

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A simple, do-first flow to get you from overwhelm to action. Read top-to-bottom, or jump straight into the steps. No gates or required fields - take what helps and leave the rest.

šŸšØ If you're in immediate crisis:

Call 988 (Veterans press 1) Text HOME to 741741 International Help

How are you feeling right now? (1-10 scale)

This helps us guide you to the right resources. Nothing is saved to any server.

Immediate Relief Tools

Quick techniques to ground yourself when overwhelming emotions hit. Use any combination that feels right.

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Box Breathing

Slow, controlled breathing to activate your body's calm response. Works within 2-3 minutes.

Box breathing 4-4-4-4. In through the nose, out through the mouth. Repeat 5-8 cycles.
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5-4-3-2-1 Grounding

Engage your senses to bring your mind back to the present moment and out of overwhelm.

Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
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Micro Action

One tiny step toward safety or self-care. Movement creates momentum and breaks overwhelm cycles.

Pick one tiny behavior that aligns with safety or care. Do it now. (Drink water, step outside, text a friend, put on music)

Build Your Crisis Safety Plan

Create a personalized plan for tough moments. Everything saves locally on your device - nothing goes to servers.

1

Trusted Contacts

Add 2-3 names & numbers you will actually use.

2

Safe Places

Public, well-lit, familiar (church, gym lobby, friend's porch).

3

Remove Access

Lock away meds/firearms; temporary off-site storage with a trusted person.

4

Warning Signs

Personal signs that indicate you need to use this plan.

5

Coping Strategies

What has helped you get through tough times before?

6

Buddy System

Pick one trusted person; tell them how to help with your plan.

Creates a quick reference card for your phone/wallet

Transform Pain Into Healing Music

Step-by-step prompts to create your first song today. Use privacy first: share only what you choose.

1

Set Up Your Tools

You'll use an LLM (for lyrics) and Suno (for music). Keep privacy first: share only what you choose. Use initials, composites, or anonymized details.

System Prompt for LLM
You are a trauma-informed songwriting assistant helping veterans process experiences through music. Focus on emotional truth over graphic details. Keep content PG-13, faith-friendly. Structure responses as verse-chorus-verse-chorus-bridge-chorus. End with hope, not despair.
2

Generate Lyrics

Paste one prompt at a time into your LLM chat. Speak in first person unless you prefer a character approach.

Lyric Generation Prompt
Write a song about [YOUR EXPERIENCE]. Focus on the emotional journey: what you felt before, during, and after. Keep graphic details "offstage" but preserve the emotional truth. Structure: verse describing the before, chorus with the core feeling, verse about the aftermath, final chorus with hope or healing. End with grounded hope, not false positivity.
3

Refine Your Draft

Use these prompts to shape your lyrics without losing your authentic voice.

Refinement Prompts
// SAFER EDITS "Revise the lyrics to reduce graphic detail and move intense specifics offstage. Keep emotional truth, add a clear boundary line and a crisis resource footer." // HOOK POLISH "Turn the chorus into a 4-line hook. Lines 1-2 same theme, line 3 adds weight, line 4 brings a lift. Rhyme lightly; keep it singable." // HOPE ENDING "Rewrite the final chorus to include grounded hope - not false positivity, but real strength found through survival."
4

Create the Music

Describe the vibe, instruments, and references. Paste the output into Suno. Use "Instrumental" if you plan to record your own vocal later.

Suno Music Prompt Template
southern country rock, steady kick, warm acoustic + slide guitar, male vocal, midtempo, heartfelt, anthemic chorus, theme: [YOUR CORE MESSAGE] // Alternative styles: - acoustic folk, fingerpicked guitar, soft harmonies, contemplative - alternative rock, driving drums, emotional intensity, cathartic - ambient healing, soft pads, peaceful, meditative, therapeutic

Additional Resources

Tools and resources to support your healing journey

60-Minute Song Guide

Complete step-by-step guide to create your first healing song in one hour using Suno AI collaboration.

Get the Guide

Crisis Wallet Card

Generate a quick reference card with your crisis plan for your wallet or phone.

International Help

Find crisis support resources in your country. Available worldwide, 24/7.

Find Support
šŸ’¾ Saved locally - nothing sent to servers
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