Here are 10 short reminders/actions that can help in a hard moment:

Reach out to one person — call, text, or message someone, even just to say "I'm struggling."

Delay the decision — tell yourself "not right now," even if just for the next hour.

Remove immediate means — put distance between yourself and anything you could use to harm yourself.

Go somewhere with people — a public place, even if you don't talk to anyone.

Name what you're feeling out loud — "This is pain, not truth about my future."

Focus on the next 5 minutes — not the next year, not even the next hour.

Move your body — a short walk, stretch, or change of room can interrupt a spiral.

Write it down instead of acting on it — get the thoughts out of your head and onto paper.

Remember: feelings that seem permanent often aren't — crises pass, even when it doesn't feel that way.

Call or text a crisis line — you don't have to be "sure" you need it to reach out.