It's not just thinking "I wish I'd disappear or die" I actually have taken steps, or made a list, and I AM going to die.
It is okay to fear calling 911. No one wants to "make a fuss" or "rock the boat" or "be dramatic." You may be worrying about what others will think or feel. CALL 911 ANYWAY. At the very least, you will get a well-check, and EMTs are trained to help re-orient people to the present moment. They may have lists of local resources to hand you. They will check your heartrate, blood pressure and blood exygen level - you might be in crisis medically, as in a physical illness is affecting your ability to
How do I find my local suicide hotlines? <Link to US national>
But I can't wait that long, they might put me on hold, or it's just ringing and ringing. It's the middle of the night. Or the person I spoke with didn't help me. CALL 911.
Call my therapist, psychiatrist, counselor or any other professional's EMERGENCY number, or call their regular number and choose EMERGENCY. You should receive a call back. If you can not wait for more than about 10 minutes, you are deeply in crisis, CALL 911
It's not just thinking "I wish I'd disappear or die" I actually have taken steps, or made a list, and I AM going to die.
Describe the US 988 system, and review.
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It's called "suicidal ideation" and it is not an active, concreate plan to commit suicide. It feels like the heaviest weight, or being on the fastest train or roller coaster and you can't get off. Your body is in fight-or-flight mode. You can thank your body for trying to take care of you. It is okay to "sit with the feelings." You are not alone, because all over the world, other people are in crisis with you, if that helps to visualize. You are not imagining things, or a freak, you are a perso
That's a great sign of your desire to live. You can find help by phone, text chat, or simply reading information on how to get through a crisis.
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Text chat with trained crisis staff
A friend who's good for you in a crisis - BUT that comes with their own emotions, whereas crisis staff and professionals are trained to detach from their own feelings and be in the moment with you. If you have that friend, get hold of them and tell them you want help
Scent is said to be our most powerful anchor to emotion. To sit with overwhelming feelings, you'll need to anchor yourself in the present moment.
Healthy sense thoughts: "I -(insert one of the 5 senses s"I smell incense that I list an hour ago." "I smell my dog." "I smell the rain."
Unhealthy sense thoughts: "All I smell is my failure,. "I'm bed rotting and can't deal with the food." "This crap is worthless, I'm worthless." or "I feel YOU ARE STILL IN CRISIS. Go up and review all your options.
You got here by typing, searching. A phone, device, or computer keyboard, Use that skill to stay away from self-harm/self-injury. If your hands can't move away, you can sit through the crisis phase. It might be satisfying to hear a keyboard thocking, it's more visceral and an effective anchor. Or turn on keyboard signs on your device. Real, actual physical feedback - our 5 senses - help us anchor to the present moment, which is the best way to fight a crisis.
ONLY THIS MOMENT EXISTS. You can
4 things you can see.
3 things you can hear.
2 things you can touch.
1 thing you can smell.
There are many variations of this exercise. You can come up with your own, the only rule is, a "touch" is a physical touch, not a "feeling." If you begin listing your brain's feelings again, you can spiral right back into crisis. Your goal is to get through the fight-or-flight stuff, until you can rest, nap, or go to sleep, or start funcioning again.
Disabled people deserve crisis help exactly as much as anyone else. People may jump in and try too hard to help, or baby you. Focus on YOU for now, until you know you're safely past the crisis phase.
Re-write the Senses Exercise to fit your body, your mind. For example, I can't smell with long Covid, so I prioritize sight and touch. Touch forces me to find things I find comforting to touch, which is part of my "crisis survival toolkit." But, there were many years when "Keep hands on keyboard" wa
Speaking your situation out load helps reduce your cognitive load. It keeps you creating, or repeating, the things that you feel safest with.
If at any time, your Out Loud spirals into unhealthy thoughts - blaming, shaming, punishing yourself - GO BACK UP THE LIST to avoid going back into crisis. If you are still in crisis, call 911 or 988.
Write letters to yourself - write to your future self, your inner child, your imagined best self.
Write letters to those who have hurt you - BE CAREFUL, a
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