I’m Having Thoughts of Suicide
Things Feel Heavy. We’re Here.
Support that meets you right where you are.
If you’re thinking about suicide—whether it’s a passing thought or something that’s been weighing on you—please know this: you’re not the only one, and this doesn’t have to be the end of your story. We’ve built this page for you, with tools, calming strategies, and honest answers to help you find your footing again.
You don’t have to be in full crisis to ask for help. You don’t need to wait for things to get “bad enough.” If you’re hurting, that’s enough. And if you’re here, that means you’ve already taken the first brave step. Keep going—we’ll walk with you.
If you or someone else is in danger, call 911 right away.
Need emotional support?
Text HOPELINE to 741741
You’ll be connected to a trained counselor—free, confidential, 24/7.
You can also reach out to the 988 Suicide & Crisis Lifeline by calling or texting 988.
Grounding Yourself in the Moment
These are quick, calming techniques that work—even in chaos.
Start with a growth mindset
It’s easy to believe things will never change. But feelings aren’t facts, and nothing about your life is set in stone. Growth mindset means allowing space for change—even when it feels slow or impossible. Try replacing “I’ll never feel better” with “I don’t feel better yet.” That word can change everything.
Notice what your body is doing
Anxiety and hopelessness don’t just live in your thoughts—they show up in your body. You might feel heavy, jittery, out of breath, tense, nauseous, or like everything is just too much. That’s not weakness—it’s your system trying to cope.
Try the four-count breath
Find a safe, quiet(ish) space to sit. Breathe in for four counts. Hold for four. Breathe out for four. Hold again. Repeat. You can even use your fingers to keep track. It only takes a minute or two to feel your brain start to slow down.
Talk back to the panic
Your inner voice might be yelling “I can’t do this” or “What’s the point?” Try answering with something true and steady:
- “I don’t have to do everything. Just the next thing.”
- “It’s okay to feel this way. It doesn’t make me broken.”
- “I’m allowed to ask for help.”
Do the thing (even if it’s messy)
Waiting until you don’t feel anxious to take action? That’s the brain’s favorite trap. Facing a fear—talking to someone, sending a message, stepping outside—can shrink it. Not because it wasn’t real, but because you proved you could handle it anyway.
Real Resources That Can Help
These are trusted, practical resources for support, information, or finding community.
You Don’t Need a Grand Plan
You just need the next step.
Whether that’s texting a crisis line, talking to a friend, stepping outside for a minute, or reading this page twice—it counts. Healing doesn’t happen all at once, and you don’t have to figure everything out today.
But if you’re here, that means some part of you still wants to try. That part is worth listening to.
Text HOPELINE™
to 741741
Hope and Help is Just a Text Away