READ THIS FIRST
Notice It. Say It. Get Help.
The Question Nobody Wants To Ask
What have I stopped doing that used to make me feel like myself? What am I hiding? Who has noticed I am different? Write the answers without judging them.
Tell Someone The Truth
Try: "I am not doing well. I have been pulling away and I need someone to talk to." You do not need a perfect explanation. A text message counts.
Take The Next Safe Step
Arrange a medical or mental-health appointment. Ask someone to sit with you or help book it. Keep food, water and sleep as regular as you can; choose one manageable activity.
When It Is Urgent
Thoughts of suicide, feeling trapped or like a burden, giving away possessions, planning self-harm or suddenly taking dangerous risks need prompt help. Do not handle this alone.
Immediate Support
US/Canada: call or text 988 (US); UK/Ireland: Samaritans 116 123. If in immediate danger, call local emergency services or go to an emergency department.
Remember
This workbook is peer support, not a diagnosis or a replacement for treatment. You deserve help before things become an emergency.
Miles for Minds is peer support, not therapy or medical treatment. If you might hurt yourself, call 911 / 988 (US), Samaritans 116 123 (UK & Ireland), or your local emergency number.