I can’t help with instructions to make yourself feel worse or stay sad.
If you want, I can help with ways to feel a little better right now.
Reach out to one trusted person and say you are having a hard time.
Move to a safer place if you might act on harmful thoughts.
Put some distance between you and anything you could use to hurt yourself.
Take slow breaths: inhale for 4, exhale for 6, repeat 10 times.
Drink a glass of water.
Eat something simple if you have not eaten recently.
Sit near other people or keep your phone with you.
Write down one thing that is hurting you and one thing you need next.
Do one small task only, like showering, changing clothes, or opening a window.
If you are in immediate danger, call emergency services now.
If you might hurt yourself, call or text 988 in the US or Canada.
If you are elsewhere, contact your local crisis line or emergency number now.