- Get Safe Right Now: Make your immediate safety a priority by removing access to any means of self-harm and steering clear of environments or situations that may trigger harmful actions. If you have a safety or crisis plan already developed during a more stable time, review it now for steps to help maintain safety during crisis moments.
- Tell Someone How You're Feeling: Sharing your feelings with someone you trust can be incredibly therapeutic. It not only helps to reduce feelings of isolation but also provides emotional support. Whether it’s a friend, family member, therapist, or a helpline, talking about your emotions can offer a new perspective and reaffirm that you are not alone in your struggles.
- Go Outside: Connecting with nature can have a soothing effect on the mind and body. Whether it’s a walk in the park, sitting by a body of water, or simply standing under the open sky, being outdoors can help you feel a sense of freedom from indoor confines and provide a fresh perspective on your situation.
- Look After Your Needs: It’s important to take care of your basic physical needs, especially during emotional distress. Ensure you are hydrated, have eaten, and are resting as needed. Avoid alcohol and drugs, as these can worsen depressive symptoms and impulsive behaviors. Additionally, try to write down what you’re feeling as a way to express and understand your emotions better.
- Challenge Your Thoughts: Suicidal thoughts can often distort reality, making it seem like there are no other options. Challenge these thoughts by reminding yourself that these feelings are temporary and that there are reasons to hold on. Commit to not acting on your thoughts today and seek professional help to work through these feelings safely.
- Be Kind to Yourself: During tough times, treat yourself with the same kindness you would offer a good friend. Engage in activities that bring you comfort and joy, such as watching a favorite movie, taking a warm bath, or doing something creative. Recognise that self-care is not selfish—it's necessary for mental health and well-being.
Facts Or Opinion
This activity is all about distinguishing between facts and opinions to challenge cognitive distortions.
Automatic Thought Tracker
This is a cozy little space for you to jot down thoughts and identify patterns.
Putting Thoughts On Trial
Evaluate and challenge your thoughts by putting them on trial.
A Letter To Your Future Self
Write a letter to your future self to reflect and set goals.
Self Care Plan Builder
Create a personalised self-care plan to maintain well-being.
Interactive Drawing
Create and colour artwork with our drawing tool.
Guided Visualisation Exercise
Practice relaxation techniques with guided visualisation.
Safety Plan
Create a personalised, practical safety plan for mental health crises.
Positive Affirmations
Affirmations help improve self-esteem and confidence. They encourage positive self-talk and challenge negative beliefs, fostering a more optimistic mindset.
Mindful Breathing Exercises
These involve focused, slow breathing to promote relaxation and reduce stress. You pay attention to each breath, which helps calm your mind.
What Is A Hopebox
A Hopebox is a personal collection of items that inspire hope, comfort, and positive memories. It's a tangible way to lift spirits during challenging times.
Help Journalling
Discover our interactive guide to kick-start your journalling journey. Tips, prompts, and inspiration await.
Find Someone To Talk To
Listening services offer confidential support, allowing individuals to talk openly about their feelings or problems without judgement.
Personal Coping Strategies
Even in the darkest moments, remember you're not alone. Reach out, because help is just a conversation away.
What helped me was focusing on small, achievable goals. It made the bigger challenges seem less daunting.
Self-care is not selfish; it's self-preservation.
When I was at my lowest, I reached out for professional help. It was the best decision I ever made.
When life gives you lemons, make lemonade—but also know it's okay to just sit with those lemons for a while.
I used to bottle things up. Now, I write my thoughts down. It's amazing how much lighter I feel.
Don't underestimate the power of a deep breath in a moment of crisis.
When things got really bad, I learned to give myself permission to step back and take a breather.
Coping is a journey, not a destination. Be patient with yourself along the way.
What really turned things around for me was accepting that it's okay to ask for help.
When I felt overwhelmed, I found that even a short walk outside could clear my head.
I used to think self-care was selfish until I couldn't go on anymore. Now, I see it as a necessity.
When I was ready to give up, I remembered why I held on for so long in the first place.
What helped me the most was realising that my struggles don't define me, but how I handle them does.
If you have a story about your experiences, you can get in touch with us and let us know