You do not need a plan for next week right now. You need to know what to do in the next hour.
If thoughts of self-harm or suicide are present
Call or text 988. Text HOME to 741741. Go to an emergency room. Tell someone near you what is happening.
Do not wait to see if the thought passes. Reach out now.
If you are in emotional crisis but safe
Here is what the next hour can look like:
One: get somewhere calmer. If you are in an environment contributing to the distress — a conflict, a crowd, an overwhelming space — move. Even moving to a different room helps. Physical environment shapes emotional state.
Two: contact one person. Text or call one person and tell them you are having a hard time. You do not have to explain. You do not have to be articulate. You just have to make one connection so you are not in this completely alone.
Three: slow your breathing. Breathe in for four counts, out for six to eight. Repeat. This is not a cure. It is a regulation tool that reduces physical distress while you figure out the next step.
Four: do not make large decisions right now. When you are in a high-distress state, large decisions tend to be worse ones. If possible, defer anything major until you are past the acute phase.
Five: if you feel unsafe, act on that. Go to someone you trust. Go to an emergency room. Call a crisis line. Feeling unsafe is a signal to act, not to wait.
The only goal right now
Get through the next hour. That is it.
The next hour is the only thing on the list. Everything else comes after that.