How can I support myself now?
💡 Don’t come to a conclusion today
You don’t have to act on your thoughts right now. The option will still be there tomorrow, next week, or next month if you still feel the same. For now, focus on getting through today—just one day at a time. You’ve survived your hardest days before, and you can do it again.
📄 Look at your crisis plan
If you have a crisis plan, follow it. If not, consider making one—on your own or with the help of a therapist or trusted person. A crisis plan is a simple list of steps and reminders that help ground you when everything feels overwhelming.
🚩 Be aware of your triggers
Everyone has different triggers—certain photos, songs, movies, or even places. Take note of what tends to make you feel worse, and create some distance from those for now.
🚫 Stay away from drugs and alcohol
These substances can numb your pain for a while—but they also lower your judgment and can worsen depression, impulsivity, or paranoia. Your safety matters more than anything right now.
🏠 Go to your safe place
Find a space where you feel calm or protected. That could be your bedroom, a friend’s home, a library, a place of worship, or a mental health centre. Remove things from your space that you might use to harm yourself—ask someone you trust to keep them for you temporarily.
📞 Reach out to other people
Talk to someone—family, friends, a therapist, a helpline, or even a support group. If you aren’t ready to talk, ask someone just to sit with you or stay connected in small ways.
🧍♂️ Be around other people
Even if you don’t feel like interacting, just being around others—at a coffee shop, park, or bookstore—can be grounding and help create a sense of normalcy.
🎧 Divert yourself
Suicidal thoughts can be all-consuming. You don’t have to solve them right now. Try simple distractions like:
Reading or watching a film
Listening to music or nature sounds
Walking in a park
Drawing or painting
Tasting a favorite food mindfully
Organizing a drawer or shelf
Playing with a pet
Wearing something that makes you feel good
📝 Make a list
Write down small things you’re grateful for or things that have made you smile. Think of your strengths, qualities others have appreciated in you, or one good moment from the day.
🏃 Exercise a little
Even 10–15 minutes of movement—walking, stretching, dancing—can release serotonin and dopamine, the body’s natural mood-boosters.
🌿 Relax in small ways
Try guided breathing, meditation, a shower, or looking at photos that make you feel good. YouTube and meditation apps can be good starting points.
How can I get emotional support?
There are people who do want to help you. Even if they don’t have all the answers, having someone to listen makes a big difference. You can talk to:
Family or friends
A trusted teacher or colleague
A spiritual leader or community elder
A therapist or counselor
A 24/7 helpline or emotional support line
How can I get professional support?
☎️ Helpline Services
If you’re in immediate distress or don’t know where to begin, reach out to a helpline:
🩺 General Physician (GP)
Your GP can guide you to the right resources, refer you to a mental health professional, or discuss treatment options if you’re dealing with depression, self-harm, or high suicide risk.
How do I make a crisis plan?
A crisis plan is like a safety map. It reminds you of:
Steps to take when you’re struggling
People to contact (friends, family, helplines)
Activities or thoughts that ground you
Things to avoid (triggers, risky situations)
Reasons to keep going, no matter how small
There’s no one right way to make a plan. Just start where you are. You can change it as needed. Even a few bullet points in a notebook or phone can make a difference.
Helpful Resource
If you’re feeling overwhelmed right now—pause, breathe, and remember: this moment doesn’t define your future. Share this blog with someone who might need it too. And if you need help, please reach out. Your life matters.
