Call or text 988 to speak with a trained counselor who will listen without judgment and provide support 24/7.
For chat, go to 988lifeline.org/chat/
Speak with a trained teen listener who understands what it’s like to be a teen.
Call 1-800-852-8336 (6 PM–10 PM PT)
Text TEEN to 839863 (6 PM–9 PM PT)
Want more options? See full list
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.
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).
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:
The most important thing is that you reach out. Remember that you’re never a bother.
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. 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. 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.
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.
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:
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.
We know you know, but we need to say it:
These things may sound cliché, but they work!
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 also visit www.nowmattersnow.org when you are feeling activated or having thoughts of suicide. 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.
