The short answer
Shame, guilt, fear, feeling empty. These are real and they're heavy, but they are not the truth about who you are. Talking about them, caring for your body, and getting support can make them lighter. If you ever feel unsafe, call or text 988 now.
Right now
- 1If you feel unsafe, call or text 988 now, or local emergency services.
- 2Say what you're feeling out loud or write it down. It helps.
- 3Reach one person. You don't have to carry this alone.
Next 24 hours
- 1Eat something, drink water, and try to rest.
- 2Get outside for a short walk.
- 3Avoid alcohol and other things that lower your guard.
This week
- 1Talk to a therapist about how you've been feeling.
- 2Build small routines: sleep, meals, movement.
- 3Reconnect with one friend or activity you've lost.
When to get immediate help
If you're thinking about harming yourself, feel unable to stay safe, are considering stealing to fund gambling, or feel completely overwhelmed, get help now. In the U.S. and Canada, call or text 988. If there's immediate danger, call 911.
One question to ask yourself
What is the biggest risk tonight: access to money, access to betting apps, being alone, watching sports, or fear of telling someone? Your answer can be your first step.