If you’re in a crisis, there are a lot of things you can do to help yourself.
First of all, take a deep breath. Breathe in for 5 seconds. Breathe out for 6 seconds. Do this until you can feel your heart rate slowing down a little.
Look in front of you. What can you see? Describe it. Write it down. Get every detail you possibly can. Do this as many times as you need.
Get a clear piece of paper. Or a clear page on your computer or phone. Write down everything that’s on your mind right now. Just get it all out. It doesn’t matter if it makes no sense. You don’t have to show anybody. You can destroy it afterwards. But try to get everything in your mind out onto paper.
Try and answer these questions:
- 5 things you can see?
- 4 things you can feel?
- 3 things you can hear?
- 2 things you can smell?
- 1 thing you can taste?
When you’ve done that, try and answer these:
- What is my name?
- Where am I right now?
- What year is it?
- Where do I live?
- What did I last eat?
If you have any medication, please remember to take your prescribed dose. Get a drink of water and sip it slowly. If you haven’t eaten in a while, try and get a snack.
Then have a look at the rest of the article….
If you are in immediate danger, call the emergency services ASAP.
USA: 911 UK: 999
If you need someone to listen to you, check out 7cups.com
If you prefer to pick up the phone, in the USA dial 1-800-273-TALK (8255)
In the UK and ROI call the Samaritans on 116 123 or visit their website
For information, resources, mental health advocacy, and general positivity, visit cocothelouder.com! Coco has a doctorate in clinical psychology, and spends a lot of her time streaming on Twitch, spreading mental health awareness and advocacy.
If you are LGBT and aged between 13-24, you may benefit from The Trevor Project. They offer a hotline, instant messaging service, text service, and a social media space, all for free, to LGBT youth in a crisis. Phone based services are US only.
If calling someone makes you nervous, and you’d prefer to use a text chat with people trained in crisis prevention, try out IMAlive. Their volunteers are all trained, and they will do their very best to help.
National Domestic Violence Hotline: 1- 800-799-7233
National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
National Hopeline Network: 1-800-SUICIDE (800-784-2433)
Lifeline Crisis Chat (Online live messaging): http://www.crisischat.org/
Crisis Text Line: Text “START” TO 741-741
Self-Harm Hotline: 1-800-DONT CUT (1-800-366-8288)
Family Violence Helpline: 1-800-996-6228
Planned Parenthood Hotline: 1-800-230-PLAN (7526)
American Association of Poison Control Centers: 1-800-222-1222
National Council on Alcoholism & Drug Dependency Hope Line: 1-800-622-2255
National Crisis Line – Anorexia and Bulimia: 1-800-233-4357
LGBT Hotline: 1-888-843-4564
TREVOR Crisis Hotline: 1-866-488-7386
AIDS Crisis Line: 1-800-221-7044
Veterans Crisis Line: https://www.veteranscrisisline.net/
Suicide Prevention Wiki: http://suicideprevention.wikia.com/
UK and Republic of Ireland
Emergency: 999 (UK) 112 (ROI)
Samaritans: 116 123 or Their Website
Beating the Blues: Online Cognitive Behavour Therapy course
Cutting and Self Harm: How to feel better without hurting yourself
You are not alone
You can beat this
Help is out there