In a Crisis
This page is to give you some ideas for coping with thoughts about suicide, self harm or other other risky or unhelpful things that you might have on your mind.
Here is a "Safety Plan' template that you can download and use
Here is a "Safety Plan' template that you can download and use
| safety_plan.doc |
Helping yourself
The key to getting out of an unhelpful or painful state of mind is to use some kind of distraction, to shift your mind into a different state. Different things work for different people, so you should experiment and find out what works for you. It is often best to do something involving physical sensations or physical activity in this situation.
This might be:
"Calm Harm" is an app for Apple and Android which has a huge number of ideas and techniques to distract yourself.
"Tapping" is a ridiculously simple yet effective physical technique for dealing with overwhelming emotions. Here are some instructions on how to do it.
This might be:
- Creative activity such as drawing, painting or cooking
- Writing (but not writing about your bad thoughts and feelings)
- Get out of the house, go somewhere
- Exercise: go for a walk or a run, go to the gym, do yoga exercises
- Watch a TV show, or watch some youtube videos. Stand-up comedy, or cute animal videos, are particularly effective :)
- Petting your dog or cat
- Hugs and cuddles from someone you trust
- Cleaning or tidying
- Have a cold shower
- Some kind of mild harmless pain such as holding an ice cube or squeezing a stress ball or tennis ball until it hurts
"Calm Harm" is an app for Apple and Android which has a huge number of ideas and techniques to distract yourself.
"Tapping" is a ridiculously simple yet effective physical technique for dealing with overwhelming emotions. Here are some instructions on how to do it.
Family and friends
Who are the people who help you, distract you, make you feel good, or lift your mood? Call or message them, or go and see them.
- You can tell them about your problem right now and get them to help you figure out a solution
- You can do something distracting with them
- Or you can just go and hang out with them
Professional help
If you feel unsafe and need help right now:
If you can hold on for a day or two:
- Lifeline 131 114
- Queensland Health crisis support line 1300 64 22 55
- Kids Helpline 1800 55 18 00
- The Emergency Services 000
- Ask someone to take you to the nearest Emergency Department
If you can hold on for a day or two:
- See your GP
- Make an urgent appointment with your usual counsellor, psychologist or psychiatrist