Move sharp objects, medications, cords, and other means of self-harm out of reach
Go to a safer place where you are not alone
Tell someone you trust right now
Call or text a crisis line or emergency services if you might act on the urge
Delay the urge for 10 minutes, then repeat
Hold ice, splash cold water on your face, or take a cold shower
Breathe slowly and count your breaths
Write down what you are feeling without acting on it
Use a distraction like music, a walk, a game, or a task with your hands
Text or call a friend and stay connected
Avoid alcohol and drugs
Eat something and drink water
Sleep or rest if you are exhausted
Make a list of reasons to stay safe
Replace the urge with a safer action like squeezing a pillow, ripping paper, or drawing on skin with a marker
Get professional help from a therapist, doctor, or counselor
Make a safety plan with warning signs, coping steps, and emergency contacts
If you are in immediate danger, call emergency services now