If you're having an urge right now
Ride it out. It peaks and passes. An urge feels permanent and isn't.
- Move. Stand up and leave the room you're in. The trigger is usually the room, the phone, the time of night, not you.
- Breathe out longer than you breathe in. Four counts in, six out, for a minute. It settles the part of you that's currently shouting.
- Name what you actually wanted. Bored, lonely, wired, avoiding something? The urge is the messenger, not the message.
Still there in ten minutes? That's normal too. Do one more thing that uses your hands or your legs: wash your face, walk round the block, text someone you trust. Then check again.
If it is more than an urge
If you are thinking about ending your life, call or text someone now. In the Netherlands that is 113 Suicide Prevention: call 113 or 0800 0113, or chat at 113.nl. Anywhere else, find a free helpline in your country. In an emergency, call 112.
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