If this feels urgent
If you might hurt yourself or someone else, call your local emergency number now. In the United States, call or text 988 to reach the Suicide & Crisis Lifeline, 24 hours a day. If you are outside the U.S., contact your local crisis line or emergency service.
One minute of grounding
Look for five things you can see. Notice two sounds. Feel your feet meet the floor. Take one slower exhale than inhale. You do not need to make the feeling disappear to give yourself a little room around it.
Talk to a person you trust
A short message can be enough: “I am having a hard time and could use company.” You deserve real support from people and services equipped to offer it.
When you are ready
Write a letter, or try a short breathing pause. Dear, Iny is not a clinical service and cannot respond to emergencies.