If you are living with poor mental health or having suicidal thoughts, you are not weak and you are not alone.

Self-help can begin with small, kind steps: noticing how you feel, slowing your breathing, grounding yourself in the present, and reaching out rather than carrying everything by yourself.

Writing things down, keeping a gentle routine, reducing alcohol, and staying connected to safe people can all help ease the intensity of thoughts when they feel overwhelming.

If thoughts of ending your life feel urgent or unsafe, please seek immediate help — in the UK you can contact Samaritans on 116 123, text SHOUT to 85258, or call 999 in an emergency. Your local hospital with an emergency department will also be able to see you.

Support is available, and it is okay to ask for help at any point.

Please do reach out...