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Immediate Safety Steps

If you cannot call a helpline right now, please read and follow these steps to manage acute distress.

Step 1

Pause for 15 minutes

Promise yourself that you will not do anything right this second. Put just 15 minutes between your current thoughts and your actions. You have survived every bad moment in your life up until now. You can survive the next 15 minutes.

Step 2

Create physical distance

Move away from any objects, locations, or substances that you could use to hurt yourself. If you are in a room that feels unsafe, walk into a different room, or step outside into a public space if you can.

Step 3

Breathe to slow your heart

When we panic, our body enters fight-or-flight mode. You can physically force your nervous system to calm down by changing your breathing. Inhale deeply for 4 seconds. Hold it for 4 seconds. Exhale slowly for 4 seconds. Repeat this five times.

Step 4

Reach out to someone safe

You do not have to carry this alone. If calling a helpline feels too difficult right now, send a text message to a trusted friend, family member, or colleague. Simply tell them, "I am not feeling safe right now, can you stay with me?"