Suicidal thoughts: what to watch for and what to do now

Having thoughts about hurting yourself can feel terrifying and very lonely. If you’re reading this because you or someone you care about is struggling, know this: these thoughts are a medical emergency and there are simple, effective steps you can take right now to stay safe. This page gives clear actions you can use in the next minutes and hours, plus how to get professional help.

If you are in immediate danger

If you think you might act on suicidal thoughts, call emergency services now. In the US dial 988 for the Suicide & Crisis Lifeline. In the UK, Samaritans are at 116 123. In the EU and many countries, 112 connects you to emergency help. If you can, tell someone nearby—friend, family member, coworker, or neighbor—and don’t be alone. If there are means to harm yourself (guns, large amounts of pills, sharp objects), ask someone you trust to remove them or move to a safer place while you get help.

If calling feels too hard, many crisis lines offer text and chat options. Search for your national crisis line or use international directories like Befrienders Worldwide to find local numbers. Getting immediate support reduces risk and helps you feel less overwhelmed in the moment.

Practical steps and a quick safety plan

Make a short, practical plan you can follow when thoughts spike. Keep it simple and accessible—write it on your phone or a piece of paper.

1) Spot the warning signs: increased hopelessness, withdrawing from people, rage, panic, or talking about being a burden. Notice what happens right before these feelings spike.

2) Use quick coping tools: breathe slowly for one minute (4-4-6 pattern), step outside for fresh air, do a grounding exercise (name 5 things you see, 4 you can touch), or listen to a distracting playlist. Small actions can stall intense thoughts long enough to reach help.

3) Call two people on your list: a close friend, a family member, or a therapist. Tell them you need support right now. If you don’t have someone local, contact a crisis line—trained listeners are available 24/7.

4) Reduce access to means: store medications with someone else, lock up firearms, remove sharp objects, and avoid alcohol or recreational drugs that impair judgment.

5) Professional follow-up: contact your doctor, psychiatrist, or therapist for an urgent review. If you’re on antidepressants, know this: some medications (including venlafaxine/Effexor and others) can increase suicidal thoughts in people under 25 during the early weeks of treatment. Watch for sudden mood changes, new agitation, or insomnia. Don’t stop medications suddenly—call your prescriber for guidance.

For friends and family: take any mention of suicide seriously. Stay with the person if they’re at immediate risk, remove dangerous items, and help them contact services. Saying, “I’m here with you, and we’ll get help” can make a big difference.

If you need a next step right now: call your local emergency number, dial 988 in the US, or contact your country’s crisis line. You don’t have to handle this alone; asking for help is the strongest move you can make.