Ways to cope
If you are struggling, you deserve help. Here are some steps you can take to get through a difficult time.
If you need help, please reach out. You are not alone. Whatever you are facing, we can help you talk things through and suggest resources in your community. We’re here to listen and we won’t judge you.
Other ways to take care of yourself
If you are struggling, taking care of yourself can feel hard. But there are small steps you can take to help yourself during difficult times.
Make a safety planExample safety plan
A safety plan is a document you can use to remind yourself of ways to cope and people you can reach out to to decrease your risk of suicide. Because it has been created by you, your safety plan will be tailored to meet your needs. Even if you are not in crisis right now, you can still make a safety plan that you can come back to when you need it. Safety plans can also change over time, and you can adapt yours as your needs and sources of support change.
Take care of your basic needs
Check in with your needs. If you feel able, try things like:
- Taking time to rest or sleep
- Making sure you are eating regularly
- Getting dressed or taking a shower
- Doing some gentle movement, such as going for a short walk. If you don’t feel able to go out alone, consider asking someone to come with you.
Build connection with people you trustHow to tell someone how you are feeling
Reach out to people you feel safe and comfortable with. Connecting with others when you are going through a difficult time can feel hard, but it can help to spend time with people you trust and care about. Get advice on how to tell someone how you are feeling.
Try relaxation techniques
Many people say that simple techniques for relaxation or staying present help reduce the intensity of their feelings. Try the exercises below as a starting point.
- Present moment awareness exercise
- Mindfulness exercises (from Anxiety Canada)
- Progressive muscle relaxation
- Meditation app designed by and for Black people