Call emergency services now if you might act on these thoughts
Go to the nearest emergency room now
Call or text 988 if you are in the U.S. or Canada
Call Samaritans at 116 123 if you are in the U.K. or Ireland
Call Lifeline at 13 11 14 if you are in Australia
Contact your local crisis line if you are elsewhere
Tell one trusted person right now that you are not safe alone
Stay with another person and do not isolate yourself
Move away from anything you could use to hurt yourself
Give medications, sharp objects, ropes, cords, and weapons to someone else
Avoid alcohol and drugs
Do not be alone if the thoughts are intense
Focus only on getting through the next 10 minutes
Breathe slowly and count each exhale
Hold ice or splash cold water on your face
Name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste
Sit in a public or shared space
Text or call a supportive person and stay on the line
Ask someone to stay with you until the thoughts pass
Write down the reason you are reaching out for help right now
Remove access to car keys if you might drive to harm yourself
Use a crisis chat or text service if speaking feels hard
Make a plan with someone for the next few hours only
Avoid being alone with your thoughts
Sleep in a room near other people if possible
Keep your phone charged and nearby
If you have a therapist, psychiatrist, or doctor, contact them now
If you cannot stay safe, call emergency services immediately