I Need Help Now

Direct advice for overwhelming suicide or substance use urges

Stop

• No important decisions for 48 hours, especially deciding to die.
  • Ignore thoughts that you don’t care if you die.
  • Focus on the next 5-20 mins for now
• Do not panic.
  • Suicidal thoughts can’t hurt you. Skills can help. You can get through this.
• Stop using drugs or drinking alcohol.

Drop

• Drop your temperature. Reset your emotions by changing your physiology.
  • Put your face in cold water for up to 30 seconds while holding your breath.
    • Next, breathe for 30 seconds making exhale longer than inhale.
    • Repeat cycle for up to 10 mins.
  • Cold Water slows everything way down. *Do this sitting on the floor if you have serious medical condition.
  • Or take a cold shower or even drink a big cold glass of water.*
• Or go to sleep. Sleep also resets physiology. Do not overdose.

Roll

• Roll towards social support.
• Make eye contact with someone, and ask “Can you help me get out of my head?” Talk in-person or over video chat. Connect.
  • Hate eye contact? Find someone that will do an activity with you, in-person or over the phone. Talk. Connect.
  • No one available? Keep trying. Call or text any of the resources listed below for help right now. Use this video for eye contact. Distract yourself.

Not all of the above skills may help right away. Don’t give up. Keep following the above steps until your urges come down, or until you connect with a crisis line. Not medical advice, developed by those with lived experience and scientists.

*AI can sometimes be useful for generating ideas or suggestions. If you are thinking about suicide, please do not rely only on AI for support. Instead, reach out right away to a trusted person or a crisis line for immediate help.