Suicide Prevention Month
Trigger warning: This post talks about suicide and steps for staying safe. If you are in immediate danger, please call emergency services now — in the U.S. call 988 or 911. If you are outside the U.S., contact local emergency services or your country’s crisis line.
September is suicide prevention month. Below are clear, practical steps you can take right now to increase your safety, ground yourself, and get support. You don’t have to do any of this perfectly. Small steps are okay.
1) If you feel you might act on thoughts right now
Make safety your immediate priority. Do any of these apply — you have a plan, you have the means, or you feel like you will act soon? If yes:
Call emergency services (U.S.: 988 or 911) or get to an emergency room.
If you can, tell a person nearby you trust: “I’m really scared I might hurt myself. I need help now.” Ask them to stay with you or take you to help.
If you’re alone, call a crisis line and stay on the line. Having someone to talk to can help you get through the worst moments.
2) Immediate actions you can do right now (quick safety steps)
Remove or reduce access to means (medication, sharp objects, firearms). If you can’t do it safely yourself, ask someone you trust to help or contact local services.
Delay, don’t decide. Tell yourself: “I won’t make any irreversible decisions for 24 hours.” Often intense feelings pass or change.
Bring yourself into the present: try a grounding exercise (see section below).
Call / text a crisis resource — if you’re in the U.S., call or text 988. If you’re elsewhere, use local emergency services or look up your country’s crisis numbers.
Stay connected. If possible, contact a friend, family member, neighbor, or someone you trust and tell them what you’re experiencing.
3) Short grounding exercises that help in the moment
These are simple, immediate tools to slow racing thoughts and reduce intensity.
5-4-3-2-1 grounding: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
Controlled breathing: Breathe in for 5 counts, hold 7, out for 8 counts. Repeat 5-8 times.
Cold water trick: Put your face in cold water or hold an ice cube — the intense sensation can interrupt suicidal thoughts temporarily.
Describe the room: Slowly describe the room aloud as if you were explaining it to someone is unable to see. This focuses your thinking on the present.
4) Words you can say when reaching out (scripts)
If talking feels hard, use these lines — they’re simple and clear.
To a friend/family: “I need you. I’m having thoughts of hurting myself and I’m scared. Can you stay with me/call someone with me/take me to the ER?”
To a counselor/therapist: “I’m feeling suicidal right now. I need help making a safety plan.”
To emergency services or a crisis line: “I have thoughts of suicide and I’m worried I might act on them.”
You don’t have to explain everything. Saying you are not safe is enough.
5) A short safety plan you can use now
Write or tell someone these things. Even a simple plan can help.
Warning signs: What do you notice first when things get bad? (Examples: shutting down, not sleeping, dark thoughts)
Coping strategies I can try alone: (grounding, breathing, walk, call a friend).
People to contact: Name 1–3 people who will respond (friend, family, neighbor) and how to reach them.
Professional supports: Crisis line (988 in U.S.), your therapist’s number, local emergency services.
Safe places to go: (ER, friend’s house, crisis center).
Ways to make environment safer: Remove or lock away medicines, give keys/tools to harm to someone trusted, etc.
6) What to do if you’re not in immediate danger but still thinking about suicide
Schedule an appointment with a mental health professional as soon as you can. If you already have one, tell them exactly how you’ve been feeling.
Tell at least one trusted person about your thoughts and ask them to check in daily.
Use supports: crisis lines, online chat services, local mental health clinics, or your primary care doctor for urgent referrals and medication if needed.
Avoid mood altering substances like alcohol and drugs — they increase impulsivity.
Make a plan for the next 24–72 hours (who you’ll contact, where you’ll go, coping steps).
7) After a crisis
If you make it through a high-risk moment, that’s important. Safety planning and follow-up care reduce future risk:
Keep appointments and follow up with a mental health provider.
Consider intensive supports if needed (crisis stabilization, inpatient care, partial hospitalization). These services are safe places to stabilize and plan next steps.
Let trusted people know how they can help (rides, reminders, staying overnight).
8) Care for yourself between crises
Small routines help: regular sleep, nutritious food, short walks, and limiting mood altering substances.
Build a “distraction” list for hard moments: call someone, watch a favorite show, do a simple household task, hold ice, go for a walk.
Keep a list of reasons to stay (even small ones) — a pet, future plans, people who care about you. Re-read it when thinking feels bleak.
9) If you’re supporting someone else
If you’re reading this because you’re scared for someone, ask them directly, stay with them if they’re in danger, call emergency services if needed, remove access to means, and help them contact professional support.
10) You matter — and help is available
Feeling suicidal doesn’t mean you’re weak, or a burden — it means you’re human. Reaching out is brave.
If you’re in immediate danger: call emergency services now (U.S.: 988 or 911).
