If You Are Having Thoughts of Suicide

If you are in danger right now: call the Suicide Crisis Helpline on 0800 567 567 (24 hours), or 112 from a mobile. If you have already hurt yourself, call an ambulance on 10177.

If you are reading this, part of you is looking for a way through. That matters. You do not have to sort out your whole life tonight. You only need to get through the next few minutes, and you do not have to do it alone.

What is happening

Thoughts of suicide often come when pain feels bigger than the ways we have to cope. Debt, loss, a break-up, abuse, illness, exhaustion or depression can all pile up until ending your life feels like the only way out. It is not a weakness and it is not a character flaw. It is a sign that you are carrying too much.

These thoughts come and go in waves. The strongest moments usually pass, even when it does not feel like they will. Many people who once felt this way now live lives they are glad to have.

Talking about suicide does not make it more likely. Saying it out loud to someone who can help is one of the most protective things you can do.

Signs to notice

• Feeling trapped, hopeless or like a burden to others
• Thinking a lot about death or dying
• Pulling away from people you love
• Drinking or using more to get through
• Giving things away or saying goodbye
• A sudden calm after a very dark time

30-second self-check

Answer yes or no. If you answer yes to the first question, stop here and get help now: call 0800 567 567 or 112.

• Are you thinking of ending your life today, or have you already harmed yourself?
• Have you thought about how you would end your life?
• Do you feel like a burden, or that others would be better off without you?
• Have you been drinking or using more than usual?
• Are you alone right now?
• Has something painful happened recently, like a loss, debt or break-up?
• Have you felt hopeless most days for two weeks or more?

0-1 yes: If your yes was the first or second question, call 0800 567 567 now. Otherwise, please still talk to someone today. You deserve support before things get harder.
2-3 yes: You are carrying a lot. Please talk to someone today: the Cleared Mind 24-hour Careline on 0800 212 146, or the Suicide Crisis Helpline on 0800 567 567.
4 or more yes: Please reach out now. Call the Suicide Crisis Helpline on 0800 567 567. If you cannot stay safe, call 112 or go to the nearest hospital emergency unit.

What you can do next

• Today: Tell one person how you feel, even in a text: "I am not okay and I need you." Ask someone to hold any medicines or anything you could use to hurt yourself. Stay near other people.
• This week: See a doctor or counsellor. Make a safety plan with your warning signs, what helps and who to call.
• This month: Keep going with support. Treatment for depression and trauma works, and the problems behind the pain, like debt or conflict, can be worked on one at a time.
• Avoid alcohol and drugs while you feel this way. They make dark moments stronger.
• Right now, try slowing your breathing: in for 4, hold for 2, out for 6. Do it five times.

Your tool

Suicide and Self-Harm Check-in - asks a few private questions and connects you straight to a counsellor or crisis line if you need it. It is not a test and there is no score.

When to get professional help

Get help now if you are thinking of ending your life. You do not have to wait until it gets worse. A doctor, psychologist or counsellor can help you stay safe and feel better over time.
Who can help: emergency services (ambulance and SAPS), psychologists, counsellors, doctors, social workers

Getting help in South Africa

• Suicide Crisis Helpline (0800 567 567): free, 24 hours.
• Cleared Mind 24-hour Careline (0800 212 146): confidential counselling, any time.
• SADAG Mental Health Line (011 234 4837, 08:00-20:00): support and referrals.
• Public hospitals: emergency units can help if you cannot stay safe.
• Clinics: can refer you to mental health care close to home.