If you're in immediate danger, please call emergency services now or text/call your local crisis line

Hope Companion

Global Suicide & Self-Harm Prevention Support

Important: This tool provides support but cannot replace professional help. If you're in crisis, please contact emergency services or a crisis hotline immediately.
Immediate Support
Coping Tools
Safety Plan
Mood Tracker
Global Resources

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:

  1. Call emergency services or go to the nearest emergency room
  2. Contact someone you trust to stay with you
  3. Remove means of self-harm if possible
  4. 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:

  1. Set a timer for 15 minutes
  2. Use a coping strategy during this time
  3. When timer goes off, reassess - often the intensity will pass
  4. 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?

😢
Very Distressed
😞
Distressed
😐
Neutral
🙂
Okay
😊
Good

Urge to Self-Harm/Suicide

🔥
Extreme
💢
Strong
🌀
Moderate
🌊
Mild
🌿
None

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

All Countries
Kenya
Africa
International

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

💬 Compassionate Support Chat
I'm feeling hopeless
Resist self-harm
Quick coping
Need help quietly
Hello, I'm here to listen without judgment. Whatever you're feeling, you don't have to face it alone. What's on your mind today? Just now
AI is typing...

Emergency Resources

If you're in immediate danger, please call emergency services now.

Kenya: Call Befrienders Kenya at +254 722 178 177

South Africa: Call Suicide Crisis Line at 0800 567 567

Nigeria: Call Mentally Aware Nigeria at 0800 110 111

USA: Call or text 988

UK: Call Samaritans at 116 123

International: Contact your local emergency number