What to Do in the Next 10 Minutes

First, make the room safer

When the next ten minutes feel dangerous, do not start with a big spiritual debate. Start with safety.

Move toward another person if you can. Sit near a roommate, family member, neighbor, front desk, church staff member, or public place. Put physical distance between yourself and anything you could use to hurt yourself.

If you might hurt yourself, call or text 988 in the U.S. now, contact emergency services, or ask someone to stay with you. This is not overreacting. This is care.

• Call or text 988 in the U.S. if safety is uncertain.
• Call emergency services if there is immediate danger.
• Move near another person if possible.
• Put distance between yourself and anything that could make you less safe.
• Do not stay alone with this if you feel at risk.

Send one text, even if it is awkward

Depression can make asking for help feel embarrassing, dramatic, or like a burden. You do not need to explain everything clearly. You only need to say enough for someone to understand that you should not be alone.

Copy one of these if your brain is too tired to write your own words.

• I am not safe alone right now. Can you stay with me or help me get help?
• I am having a really bad mental health moment. Can you call me?
• I do not need advice right now. I need someone to stay connected with me.
• Can you help me call 988 or get to a safer place?
• I cannot explain it well, but I need help tonight.

Shrink the future to ten minutes

When you are overwhelmed, the future can feel like a wall. Do not try to solve your whole life right now. Do not decide what tomorrow means. Do not measure your faith by how hopeful you feel in this moment.

Your job is smaller: stay alive, get support close, and make the next ten minutes safer.

• Take one sip of water.
• Put both feet on the floor.
• Name five things you can see.
• Move to a safer room or closer to people.
• Keep your phone in your hand until someone responds.

A gentle Christian frame for this moment

Needing immediate support does not mean your faith is weak. It means you are human and the pain is too much to carry alone.

Prayer can be with you in this moment, but prayer should not be used as a reason to avoid crisis help, medical support, or another person. You can pray and call 988. You can whisper Jesus and text a friend. You can believe God is merciful and still need emergency help.

God is not ashamed of you for needing help to stay alive.

What not to do in the next ten minutes

Do not isolate because you feel embarrassed. Do not wait until you can explain everything perfectly. Do not treat one awful moment as a final verdict on your whole life.

If you are unsafe, do not use this page as your only support. Use real-time help now.

• Do not stay alone if you might hurt yourself.
• Do not keep dangerous items close by.
• Do not argue with yourself about whether you are worth helping.
• Do not make permanent decisions from a crisis state.
• Do not let shame delay getting help.

A tiny prayer for the next breath

Jesus, help me stay here for the next breath. Help me move toward safety. Help me tell one person the truth. Amen.

Let that prayer be a beginning, not the only action. If you are not safe, reach out now.