Helplines in Montenegro.

When things feel hopeless or overwhelming, our brain naturally looks for escape, and it might tell us the only way out is to die. In those moments, one of the best things we can do is offer our brain other options.

A safety plan is a list of options and strategies to try when you’re thinking about suicide or feeling intense emotions. If you’re able, we encourage you to make one here.

If you’re not feeling ready to create a safety plan, here are a few other options that may help right now:

Feel something cold

Hold an ice cube, run your hands under cold water, or splash cold water on your face. Cold can help lower the intensity of what we’re feeling and make it easier to choose a different path.

Use your senses

Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Bringing attention to our senses can help us feel just a bit better.

Slow down your breathing

Breathe in for 4 counts and out for 6. Repeat for 30 seconds or longer if you can. You can change the numbers, just keep the breath out longer than the breath in. Slowing our breath tells our nervous system that it’s okay to calm down.

Talk to a supportive person

You don’t have to tell them what’s happening, you can just ask them to talk for a bit. Talking to a supportive person can make a big difference.

If you’re feeling ready now, you can create a safety plan here.

When emotions are intense or we’re feeling numb, we can feel the urge to harm ourselves as a way to feel better. It can seem helpful in the moment, but it can be dangerous and often leaves us feeling worse later. Here are some options that many people find helpful instead:

Feel something cold

Hold an ice cube, run your hands under cold water, or splash cold water on your face. Cold can help with both intense emotions and the feeling of numbness. Just make sure to put down the ice cube if it starts feeling too cold.

Use your senses

Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Bringing attention to our senses can help us feel just a bit better.

Distract yourself

Do something you usually find enjoyable or distracting, like watching a funny video or a favorite show, petting an animal, or talking to a friend. Keep going until the urge fades.

Try urge surfing

When you feel the urge to self-harm, notice the sensations in your body without trying to change them. Observe if they go up or down, or stay the same. Over time, the urge often fades, making it easier to shift our focus.

It can also be helpful to have a safety plan ready for moments when strong urges show up. We encourage you to make one here.

If you have worries about your body shape or weight or feel you might be struggling with disordered eating behavior, you’re not alone.

If these worries are affecting your health – in other words, if you notice that these worries are leading to dangerous eating disorder behaviors – it’s worth talking to a doctor so they can check on your health and help you with next steps.

In the meantime, here are some things that may help:

Try self-compassion

Think about what you’d say to a friend in the same situation. We’re often much kinder to others than we are to ourselves. This can be a gentle reminder that we deserve compassion and kindness too. Try practicing self-compassion by listening to this 5-minute guided meditation.

Try body positivity

Being body positive is not loving every aspect of your body all the time. Having some negative thoughts about body image is normal! It’s important to remind ourselves that our bodies deserve care, nourishment, and respect.

Try connection

It can be really helpful during a time of crisis, when you’re feeling scared, alone, or out of control, to reach out to a peer or a loved one. Talking about your feelings might help you feel supported and identify the most helpful next step.

Try gratitude

Try noticing one thing each day that your body helps you do, like laughing, walking, enjoying an activity, or even just breathing. This can shift the focus from negative thoughts to how our body helps us participate in life.

Try meditation

Sometimes thoughts can feel all-powerful and overwhelming. This short guided meditation can help you get some space from negative thinking and allow you to appreciate that those thoughts are just thoughts.

Additional information about eating disorders and how to get help and support is available through the National Eating Disorders Association (US).

Sometimes emotions can feel too intense and we just want to feel better. Although we won’t always feel completely better right away, here are some things that can help us bring down the intensity:

Feel something cold

Hold an ice cube, run your hands under cold water, or splash cold water on your face. Cold helps bring down the intensity of our emotions so we feel more grounded.

Use your senses

Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Bringing attention to our senses can help us feel just a bit better.

Smell citrus or another strong pleasant smell

If you have an orange or another citrus fruit nearby, scratch the skin and notice the smell. You can also find a different strong pleasant smell and take a few moments to notice it. It can be surprising how much of a difference this can make.

Slow down your breathing

Breathe in for 4 counts and out for 6. Repeat for 30 seconds or longer if you can. You can change the numbers, just keep the breath out longer than the breath in. Slowing our breath tells our nervous system that it’s okay to calm down.

Talk to a supportive person

You don’t have to tell them what’s happening, you can just ask them to talk for a bit. Talking to a supportive person can make a big difference.