Suicidal thoughts can feel scary and hard to carry.
You may feel like the pain will never end.
You may feel alone.
But thoughts and feelings can change.
You do not need to solve everything right now.
Focus on staying safe and getting through this moment.
Reach Out Right Away
Tell someone what is happening.
You can call a friend, family member, counselor, doctor, teacher, or another person you trust.
You do not need to know exactly what to say.
Try:
“I’m having suicidal thoughts and I need help.”
“I don’t feel safe being alone.”
“Can you stay with me?”
If you are in the United States, 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.
Stay Somewhere Safe
Try not to be alone while the thoughts are strong.
Stay near people you trust.
If you can do so safely, move away from anything you could use to hurt yourself.
Ask someone you trust to help make your space safer.
For now, your goal is simple.
Stay safe.
Focus on One Small Step
You do not have to figure out your whole life today.
Focus on the next few minutes.
Take one breath.
Then another.
Put your feet on the floor.
Look around you.
Remind yourself:
“I only need to get through this moment.”
Then take the next small step.
Try Grounding Yourself
Grounding can help bring your attention back to the present.
Name:
5 things you can see.
4 things you can touch.
3 things you can hear.
2 things you can smell.
1 thing you can taste.
You can also take slow breaths, go for a walk, listen to calming music, or splash cool water on your face.
Find something that helps you stay in the present.
Write Down What You Feel
Sometimes it helps to put your thoughts into words.
Write down what hurts.
Write down what you wish could change.
You do not have to make it sound good.
Just write.
You can also write down the names of people you can call when the thoughts become strong.
Remember What Matters to You
Think of one reason to stay.
It does not have to be a big reason.
Maybe it is someone you love.
Your pet.
Your future.
A place you want to visit.
Something you still want to do.
A person you want to see again.
One reason is enough for this moment.
Remind Yourself That Feelings Can Change
The way you feel right now does not tell you what your whole future will be.
You may not believe that things can get better yet.
That is okay.
You do not have to feel hopeful right now to accept help.
Let someone stay beside you until the moment becomes easier to carry.
Get More Support
You deserve help beyond this moment.
A therapist, counselor, doctor, or other mental health professional can help you understand what is happening.
They can also help you make a safety plan for times when suicidal thoughts return.
Ask someone you trust to help you find support if doing it alone feels too hard.
Keep Going
For now, stay.
Reach out.
Stay near someone safe.
Let someone help.
Take one moment at a time.
Then take the next one.
You are important.
You matter.
Your story is not over.
Reach out. Stay safe. Keep going.
