Immediate Support
You Are Not Alone
If you're having thoughts of suicide or self-harm, please know that help is available and recovery is possible. Your life matters.
Right Now:
- You don't have to act on these thoughts
- These feelings are temporary, even if they don't feel that way
- There are people who want to support you
- You've shown strength by seeking help
If You're Unsafe Right Now:
- Call emergency services or go to the nearest emergency room
- Contact someone you trust to stay with you
- Remove means of self-harm if possible
- Use the chat below to get immediate coping strategies
What Helps in This Moment:
- Grounding: Focus on your senses - what you see, hear, feel around you
- Delay: Promise yourself to wait 15 minutes before any action
- Distract: Engage in an absorbing activity (puzzle, music, etc.)
- Comfort: Use self-soothing techniques like warm blankets or calming scents
Coping Strategies
Grounding Techniques
When emotions feel overwhelming, try these evidence-based methods:
- 5-4-3-2-1 Method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste
- Temperature Change: Hold an ice cube or splash cold water on your face
- Box Breathing: Breathe in for 4 counts, hold for 4, exhale for 4, pause for 4
- Anchoring: Focus on a fixed object and describe it in detail
Distraction Techniques
Activities to redirect your mind when urges feel strong:
- Social: Call a friend, join an online support group
- Creative: Draw, write, craft, play music
- Physical: Walk, stretch, dance, yoga
- Mental: Puzzles, counting games, memory exercises
- Sensory: Strong flavors (mint, lemon), textured objects
When Urges Feel Strong:
Try the 15-Minute Rule:
- Set a timer for 15 minutes
- Use a coping strategy during this time
- When timer goes off, reassess - often the intensity will pass
- Repeat if needed
Coping Strategy Practice
Try one now:
Safety Planning
Create Your Personal Safety Plan
Research shows safety plans can reduce suicide risk by 45%. Fill this out when you're feeling calm:
1. Warning Signs
What thoughts, feelings or behaviors typically come before I feel unsafe?
2. Coping Strategies
What has helped me cope in the past when I've felt this way?
3. People to Contact
Who can I reach out to for support? Include phone numbers.
4. Professional Help
What professional resources can I contact? (Therapists, crisis lines, etc.)
5. Safe Environment
How can I make my environment safer? (Remove means, go to safe place)
Mood & Urge Tracking
How Are You Feeling Right Now?
Urge to Self-Harm/Suicide
Mood History
Tracking Helps
Research shows that monitoring moods and urges can:
- Help identify patterns and triggers
- Show progress over time
- Provide data to share with your therapist
- Increase self-awareness
Global Help Resources
Kenya Resources
24/7 Crisis Support in Kenya
Befrienders Kenya
+254 722 178 177 (24/7 emotional support)
Nairobi Women's Hospital Gender Violence Recovery Centre
1199 (Toll-free, 24/7)
Mental Health Kenya
+254 735 999 103 (Mental health support)
Mental Health Services in Kenya
Mental Health Kenya
National mental health resource directory
Chiromo Hospital Group
Specialized mental health services
African Resources (English-Speaking)
Crisis Support Across Africa
South Africa: Suicide Crisis Line
0800 567 567 (24/7)
Nigeria: Mentally Aware Nigeria
0800 110 111 (Mental health support)
Ghana: Mental Health Authority
020 681 4666 (Mental health support)
African Mental Health Resources
Directory of mental health services across Africa
International Resources
24/7 Global Crisis Support
USA: 988 Suicide & Crisis Lifeline
Call or text 988 (24/7)
USA: Crisis Text Line
Text HOME to 741741
UK: Samaritans
116 123 (24/7)
Australia: Lifeline
13 11 14 (24/7)
Canada: Crisis Services Canada
1-833-456-4566 (24/7)
International Association for Suicide Prevention
Global directory of crisis centers
Online Therapy & Support
BetterHelp
Online therapy platform (worldwide)
7 Cups
Free online chat with trained listeners