Trigger warning: This page contains information about self-harm which may bring up difficult feelings.
Keep yourself safe
Taking drugs or drinking alcohol makes it hard to think clearly and make good decisions. Alcohol is also a depressant which makes suicidal feelings even worse. If you have any drugs, flush them away. If you have anything that could harm you, get rid of it. It also helps to be with someone instead of being on your own.
5 things you can do
hobbies or stuff you enjoy
listening to music
physical activity like sports, dancing, jogging or yoga
something that gives you a sense of achievement, like drawing or doing a puzzle
looking at a photo of someone who really cares about you
Making a safety plan
Having a safety plan you can look at when you're having suicidal feelings can really help you to cope. Try writing down answers to the points below and keep them in a safe place so you can use them when you're struggling. Try to think of:
Ways you can keep yourself safe
A safe place you can go
Anything that's helped in the past when you've had these thoughts
Any positive thoughts or feelings you could try to focus on instead
What you'd say to a friend who was having these feelings
Someone you can talk to, like a counsellor or adult you trust.
Take a deep breath
If you’re feeling overwhelmed, take some long, deep breaths.
Breathe in and out with this video or tace the star to control your breathing.
Tips that can help
Relax your body
Focus on 1 thing you’re doing right now. Concentrate on your body, not on your thoughts. You could have a warm bath or just lie down on your bed or the sofa.
You can try: tensing up all your muscles using all your strength and then slowly relax them taking deep breaths by breathing in slowly through your nose, and then breathe slowly out through your mouth.
Make a comfort box
Fill your comfort box with all your favourite things. You could have photos of people you care about, inspirational quotes or song lyrics you like, your favourite snacks and gifts from someone you love. Turn to your comfort box when you're struggling.
Imagine things are going well and you’re coping. In your mind, picture a favourite place. It could be somewhere real or made-up. Imagine you're there. Create a mental image of yourself coping really well and getting help with what’s going on.
Repeat a positive phrase
Think of a positive phrase which reminds you that you can cope with things.
It should be in the first person (“I” and “me”). And in the present tense (“I am” or “I do” NOT “I will” or “I am going to”)
You could try repeating these positive phrases to yourself: “I am doing really well” “I am getting through this” “I have a lot to give”
Doing exercise is great for your mental health. It can relax you. And give you more energy. It can also make you feel more confident and help you deal with things.
It’s important to find a type of exercise that’s right for you. Everyone enjoys something different. It could be running, walking, football, skipping, dancing or yoga. You could try a few different things and see what you like.
Use your senses to cope
Your 5 senses are powerful tools. They can really lift your mood if you’re going through a difficult time or feeling suicidal. Here are some ideas.
Try tracking your mood
link to mood tracker
Talking to someone
Talking to someone about how you feel is a really important part of getting help. It means you don’t have to deal with everything on your own.
But it’s not always easy to do. Describing how you feel can feel really scary.
Try our tips to make it easier to talk:
plan and prepare what you want to say write down what you want to say and practise saying it think about the main things you want to get out of talking to someone
ask yourself if you want advice, or if you just want to say how you’re feeling try talking when the person isn’t busy or about to rush off.
Keeping the conversation going It’s good to talk about a problem. But what if you told someone and it didn’t help? Talking about an issue is often a process. It’s not just something you do once.
Telling someone how you feel might make you feel bad at first. But after a few times of talking about it, you could start to feel differently.
And it doesn’t have to be new information either. Sometimes talking about the same things again and again can help you understand what you’re going through.
So remember, if you told someone how you feel but it didn’t help – keep trying. And think of other people you trust who might be able to help.
Who you can talk to
Asking an adult for help
If you have a problem you can’t fix on your own, it’s a good idea to ask an adult you trust for help. They could help you see your problem differently. They might have been through something similar themselves. Or have ideas on how to cope with things.
Seeing your doctor
If you feel suicidal, seeing a doctor can really help. Doctors shouldn’t judge you and they should keep what you've told them private, unless they think you're in serious danger. They can help you find ways to cope and give you advice about types of treatment.