I Need Help Now

Direct advice for overwhelming suicide or substance use urges

Shut it Down.

  • Stop using drugs or drinking alcohol.
  • Go to sleep. Do not overdose.
  • Can’t sleep? Take a cold shower, or put your face in ice water for at least 30 seconds and repeat.*
    • (Cold Water slows everything way down. *Don’t do this if you have cardiac problems or are on beta blockers.)

No Important Decisions.

  • Especially about deciding to die.
  • Do not panic. Suicidal thoughts can’t hurt you. Skills can help. You can get through this.
  • Ignore thoughts that you don’t care if you die.

Find 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.

Skills

"Stop, Drop, and Roll" For Emotional Fires

Ursula

When you’re feeling emotionally overwhelmed, Stop Drop and Roll.

Watch our Video Guide for help, and use this guided Eye Contact video as needed.

*Not medical advice. Rapid reduction in heart rate may occur. Consult provider if concerned (e.g. heart condition, taking beta blockers, severe eating disorder). NowMattersNow.org ©2024

Text or Instant Messaging (IM)

USA

UK

Canada

Australia and New Zealand

Further Resources

Phone Hotline Directories

USA and Canada

988 Suicide and Crisis Lifeline 988 (USA)

Trans Lifeline 1-877-565-8860 (USA)  1-877-330-6366 (Canada)

Military Veterans 988 and Press 1

Spanish Lifeline 988 and Press 2

International

International Association for Suicide Prevention – Resources: Crisis Centers