- Call emergency services in your area now.
- Move away from anything you could use to harm yourself.
- Text or call one trusted person: "Please stay with me right now."
- If you cannot call, go to your nearest emergency department.
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You Matter
If you are here, something feels heavy. This space is for the next few minutes only. No pressure, no judgment. You are not alone in this moment.
Crisis support, free and confidential
If speaking feels hard, you can start with: "I am not safe by myself right now."
Before anything else, one slow minute
Breathe in for 4, hold for 3, breathe out for 6. Follow the circle.
Strong urges often rise and ease like waves. Waiting, even 10 minutes, can help. You do not have to decide anything right now.
Grounding: 5-4-3-2-1
Your gentle check-in
This only helps tailor the support shown to you. You are not being judged.
Whatever you selected, you made the right choice by being here.
Choose what fits closest. You do not have to have the exact words.
Naming the thought can help you create a little distance from it.
You do not need to explain it perfectly. Just write what is there.
Even small things: a person, a song, a place, a memory.
Try to offer yourself the same words.
It does not have to be big. It just has to be true.
A person, a helpline, or a text. Any contact counts.
Moving to a shared space, putting distance between you and anything harmful, texting someone. Any step helps.
My safety plan (optional, fill in what you can)
Thoughts, feelings or situations that tell me a crisis may be starting.
Names and phone numbers.
Doctor, counsellor, clinic, helpline. The numbers for your country are shown near the top of this page.
Steps to put distance between me and anything I could use to harm myself.