Help for Myself

If you're feeling hopeless, overwhelmed, or are considering suicide, it's important to remember that you're not alone. There are people who want to help and resources available to you.

A man sitting down, looking pensive

Asking for Help

It's okay to ask for help, and it's okay to need it. Everyone needs help at times. Mental health struggles are a part of the human experience, and there's no shame in reaching out when you're in pain.

Choosing to STAY

Making the decision to STAY, to reach out for help, is a great first step towards feeling better. It's important to remember that while your pain is very real, it is also temporary. People who are suicidal often feel like their loved ones would be better off without them, but this is never the case. Your life matters, and people would miss you.

Suicide is a permanent response to a temporary problem. No matter how overwhelming your pain feels now, it is possible to feel better. Mental health professionals can provide you with the tools and support to help you navigate through this difficult time.

Remember, there's no shame in struggling with your mental health. Just as you would seek help for a physical illness, it's important to seek help when you're feeling mentally unwell. You're not alone, and things can get better.

If you're thinking about suicide, please stay and reach out for support.

Call now: 1‑800‑256‑2522

Building Your Support Network

A support network is made up of the people who provide you with emotional, mental, and practical support when you need it most. This can include friends, family, coworkers, community members, and healthcare providers like therapists. Building a strong support system is crucial for your mental health and resilience. Here are some ways to build and nurture your support network:

  • Identify Your Needs: Consider what you want from your support system. Do you need emotional support, practical help, or both? Identifying your needs can help you determine who to include in your network.
  • Diversify Your Network: Try to include a variety of people in your network. This might include friends, family, online support groups, and healthcare providers. The more varied your resources, the better.
  • Nurture Your Relationships: Make an effort to maintain and strengthen your relationships. This can involve regular check-ins, spending quality time together, and offering support when it is needed.
  • Seek Professional Help: If you're struggling with feelings of hopelessness or suicidal thoughts, reach out to a mental health professional. They can provide you with the tools and strategies to cope with these feelings.

Safety Planning and Self-Care

Taking care of your mental health involves creating a safety plan and regular self-care. A safety plan is a prioritized written list of coping strategies and sources of support that you can use during or leading up to a suicidal crisis. Self-care involves activities and practices that you engage in on a regular basis to reduce stress and maintain and enhance your short- and long-term health and well-being.

Develop a Safety Plan 

This is a personalized, practical plan that includes ways to recognize when you're at risk, what to do in a crisis, and who to contact for support and help. Choosing to STAY means having a plan in place for when things get tough. A mental health professional can support you in developing a safety plan.

A safety plan might include:

  • What your personal warning signs are
  • Your coping strategies — what could help you feel better when the warning signs come up
  • Distractions — Is there a place that feels safe and calm? An activity that is calming and focuses your attention?
  • The people you can talk with about how you're feeling and who could connect you to help
  • Making your environment safe. This can include limiting access to alcohol and drugs.

Practice Self-Care

Choosing to STAY means taking care of yourself, both physically and mentally. Self-care is an essential part of maintaining our wellbeing. This can include a variety of activities and practices that not only help us cope with daily stressors but also build resilience over time.

Here are some self-care strategies that can help you STAY and navigate through challenging times:

  • Take care of your physical health. Try to get regular exercise, and get plenty of regular physical activity: Exercise is a powerful mood booster. It can help reduce feelings of anxiety and improve mood.
  • Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help improve your overall health and wellbeing. Remember, it's not about being perfect but about making healthier choices more often.
  • Sleep is essential for our mental health. Try to establish a regular sleep schedule and create a relaxing bedtime routine.
  • Mindfulness and relaxation techniques: Practices such as yoga, meditation, and deep breathing can help reduce stress and promote relaxation. Even a few minutes a day can make a difference.
  • Social connections: Connecting with others can provide a sense of belonging and reduce feelings of loneliness and isolation. Spend time with friends and family, try joining a club or organization, or volunteer in your community. If face-to-face interactions are not possible, connect virtually through phone calls, video chats, or social media.
  • Engage in activities you enjoy: Doing things you love not only distracts you from negative thoughts but also brings joy and fulfillment. This could be reading a book, gardening, painting, playing a musical instrument, or any other hobby.


One Day at a Time

Remember, healing takes time. It's okay to take things one day at a time. Each day you choose to STAY is a victory. Celebrate small wins, like getting out of bed, taking a shower, or going for a walk. These small steps can add up to big changes over time.

Reach Out for Help

If you're feeling overwhelmed, remember it's okay to ask for help. Reach out to a trusted friend, family member, or mental health professional. You don't have to go through this alone. There are resources available to help you.

Remember, self-care is not a luxury, but a necessity. It's about giving yourself permission to pause and take care of your needs. By incorporating these self-care strategies into your routine, you can improve your mental health and wellbeing, and find the strength to STAY and navigate through life's challenges.

What to do

If you're thinking about suicide, please stay and reach out for support.

Call now: 1-800-256-2522