Need Help Now?

If you are feeling…

Like you can’t go on
Like no one cares
Like life feels unliveable

If you are thinking…

That you can’t cope any longer
That you don’t want to be a burden on others
That suicide could be an option

Please, take a moment to do these four things…

1

Pause.

Take a breath. Then another one.

Take a deeper breath, the deepest one you’ve taken all day.

Wait. Don’t do anything to hurt yourself.

Go gently.

Feel your feet on the ground – maybe even your bare feet on the earth, if that is an option for you.

Push your feet downwards. Pull the top of your head upwards.

Feel your spine stretch, holding you up.

Your back has got your back.

2

Find words that will help you through the next few minutes.

These could be something like:

This too shall pass
HOPE: Hold On, Pain Ends
Not today
I’ve got through this before… I can get through this again

Anything that is KIND.

Because, just like everyone else… you deserve kindness… right now more than ever.

3

Comfort and soothe yourself.

Get yourself to a safe space.

What would make you feel more physically comfortable?

Do you have a favourite blanket?

A favourite piece of clothing?

What makes you feel good?

Simple, free things are just as effective.

What song or piece of music do you love?

What food brings you joy?

What film reminds you of good times?

Can you get outside?

Can you move your body?

Can you create something?

4

Think: who can I call right now?

It’s tempting and common in these moments to be drawn to thoughts like:

No one cares
No one understands
I don’t want to be a burden on anyone

But the truth is: YOU ARE NOT ALONE.

People do care. You matter to others, more than you know.

You don’t need to struggle with difficult feelings alone. Other people who have had suicidal thoughts have found and accepted help. This has made a difference.

In these moments, some people prefer to speak to someone they know, and some prefer to speak to a stranger.

Which feels right for you right now?

Would you rather talk to someone you know?

A friend or family member
Someone you trust
Your GP

Or someone you don’t know?

An anonymous helpline
Your local mental health line

Click here to find numbers and services - and remember, every service is made up of HUMANS WHO CARE.

Humans who want to help you through this moment - even if they're a stranger.

You don’t have to have the ‘right’ words. There is no such thing.

But starting the conversation… telling someone else how you are feeling… these can help you feel less alone and more in control.

If you’re finding it too difficult to speak to anyone at the moment, that’s ok

.But try not to spend too much time alone.

Maybe there is someone you can just be with, and sit in silence for a while.

Perhaps start again at the top of the page, and work through these four ‘kind-to-yourself’ steps a second, or third, or even fourth time.