If you are thinking about suicide, you may feel like there is no way out.
You may feel alone, scared, tired, or without hope.
But you do not have to face this moment alone.
You do not have to solve your whole life today.
For now, focus on staying safe and getting through the next few minutes.
You matter. Help is available.
Get Help Right Now
Reach out to someone.
Call a friend, family member, counselor, doctor, or another person you trust.
You can simply say:
“I’m not safe being alone right now.”
“I’m thinking about suicide and I need help.”
“Can you stay with me?”
You do not need to explain everything.
If you are in the United States, you can call or text 988 to reach the Suicide & Crisis Lifeline.
If you are in immediate danger, call 911 or go to the nearest emergency room.
Go Somewhere Safe
Try not to stay alone when you are in crisis.
Go somewhere you feel safe.
This may be a friend’s home, a family member’s home, a public place, or another place where people are nearby.
Create distance between yourself and anything you might use to hurt yourself.
Ask someone you trust to help you do this.
The goal right now is simple:
Stay safe.
Focus on the Next Few Minutes
You do not have to figure out tomorrow.
Focus on right now.
Take slow breaths.
Put your feet on the floor.
Look around you.
Name five things you can see.
Four things you can touch.
Three things you can hear.
Two things you can smell.
&
Name one thing you can taste.
Then focus on getting through the next five minutes.
After that, focus on the next five.
Do Something That Helps You Feel Grounded
Small actions may help you get through a hard moment.
Go outside.
Listen to calming music.
Hold something cold.
Take a shower.
Write down what you are feeling.
Sit near someone you trust.
Drink some water.
You do not need to feel completely better.
The goal is to get through this moment safely.
Hold On to Your Reasons to Stay
When pain becomes very strong, it can be hard to remember that life can change.
Think about what matters to you.
A person you love.
A pet.
A place you want to see.
Something you still want to do.
A goal.
A memory.
Even one small reason is enough for right now.
You do not have to feel hopeful to hold on.
Make a Safety Plan
A safety plan can help when suicidal thoughts become strong.
Write down:
Who can I call?
Where can I go to feel safe?
What helps calm me?
What can I do to make my space safer?
Who can help me get professional support?
Keep your plan somewhere easy to find.
Share it with someone you trust.
Get Ongoing Support
You deserve support after the crisis too.
A therapist, counselor, doctor, or other mental health professional can help you understand what you are going through.
They can also help you build a plan for hard days.
You do not need to wait until things become unbearable.
Getting help is a step toward staying alive and finding a way forward.
Keep Going
Right now, you may not be able to imagine things getting better.
You do not need to know what the future will look like.
Just stay with this moment.
Reach out.
Stay near someone safe.
Let someone help you carry what feels too heavy right now.
Then take the next step.
You are still here.
That matters.
Stay. Reach out. Get through this moment. Then the next.
