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I’m having thoughts of suicide right now.
What should I do?

We are so very sorry to hear that you are in so much pain. We’re glad you’re still here. Please know that you are not alone. When your mental health is at a low point, it can feel like it’s taking over your life. The world can be difficult and unfair, but there are ways to find hope for yourself.

Acknowledging that something feels off is a good first step. And you’re doing that right now! From there, you can start to figure out what’s causing your mental health to get worse. It could be something that happened in the past, current triggers and challenges, or all of the above. Finding a cause can help you find solutions.

To speak to a caring, trained counselor, call or text any of these numbers:

Call or text 988, 24 hours a day, 7 days a week, to reach the 988 Suicide & Crisis Lifeline.

Call Teen Line at 1-800-852-8336 (6 PM-10 PM PT) or text TEEN to 839863 (6 PM-9 PM PT).

Here are more resources that can help. These services are 100% free of charge.

Who else can I talk to?

Reach out to someone you trust, right now. Like a friend, a family member, a teacher, or counselor.

If you aren’t sure who to talk to, that’s okay. Ask yourself:

  • Who would I go to to share good news?
  • Who has come to me with their own struggles?
  • Who can I trust to talk to about suicide?

The most important thing is that you reach out. Remember that you’re never a bother.

What else can I do?

Focus on getting through the next few minutes. Breathe in for a count of 4, hold for 7 seconds, then breathe out for 8 seconds. Repeat.

Make your space safe. Ask a trusted adult to help remove items that could be used to harm yourself, like medication, rope, string, sharp objects, and/or firearms. You can ask friends or family to help you.

Distract yourself. Focus on your senses. Feel the ground under your feet, your warm breath on the palms of your hands. If it’s safe to do so, go outside and experience nature.

Challenge your thoughts. Mentally push back on harmful thoughts. Find reasons to live, things to look forward to. Make a deal with yourself that you won’t act today.

Check out Now Matters Now to help you manage the most painful moments of life.

Focus on getting through the next few minutes. Breathe in for a count of 4, hold for 7 seconds, then breathe out for 8 seconds. Repeat.

Make your space safe. Ask a trusted adult to help remove items that could be used to harm yourself, like medication, rope, string, sharp objects, and/or firearms. You can ask friends or family to help you.

Distract yourself. Focus on your senses. Feel the ground under your feet, your warm breath on the palms of your hands. If it’s safe to do so, go outside and experience nature.

Challenge your thoughts. Mentally push back on harmful thoughts. Find reasons to live, things to look forward to. Make a deal with yourself that you won’t act today.

Check out Now Matters Now to help you manage the most painful moments of life.

Again, tell someone you trust what you’re feeling right now.
If you can’t call a friend, family member, or trusted mentor, please call or text 988 now.

I’m NOT having thoughts of suicide right now, but my mental health is getting worse. What should I do?

When your mental health is at a low point, it can feel like it’s taking over your life. The world can be difficult and unfair, but there are ways to find hope for yourself.

What you’re doing right now — looking for help — is a good first step. Here are some things you can do to lift and nurture your mental health.

Connect with others

Reach out to people you trust, like friends or family members. People who care about you want you to “bother” them anytime. Because you’re never a bother. You can start by saying:

  • “I haven’t been feeling like myself lately…”
  • “I’m finding it hard to cope right now…
  • “I’m struggling with my feelings and need to talk about it…”

Let your guard down. Be real about what you’re going through. And from the POV of your friend, they’ll appreciate that you trust them enough to confide in them.

Also consider talking to a professional counselor or therapist.

Take care of your mind and body

We know you know, but we need to say it:

Make sure you’re getting enough sleep.
Stay hydrated.
Add more fruits, fiber, and vegetables to your diet.
Do relaxing exercises like guided meditation, gentle movement, rhythmic belly breathing, or yoga.

These things may sound cliché, but they work!

After a crisis: I survived a suicide attempt

If you’re healing from thoughts of suicide or a suicide attempt, there are strategies that can keep you safe. You can work with a mental health professional to create a safety plan for yourself. You can visit www.nowmattersnow.org when you are feeling activated or having thoughts of suicide. You can also download the Soluna App as a free mental health care resource. You can cope with these thoughts.

You deserve love and care. You matter. Things will change. There are people out there who care and want to help you.

What I want other young people to know

Helping myself