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Understanding What's Happening
People experiencing very intense emotions can feel:
Overwhelmed
Out of control and unable to manage intense feelings
Shut Down
Numb, blank, or emotionally disconnected
Both states are extremely uncomfortable. If these feelings continue for too long, people may become desperate in an attempt to stop the pain, or change their feelings or situation.
At the core, suicidal thoughts and self-harm reflect an intense urge to change the feeling or the situation.
Distress Tolerance 101
Help Right Now — When emotions feel overwhelming or unsafe, these skills can help you get through without things getting worse
Distress Tolerance Skills
Let Marsha teach you some Distress Tolerance skills
Body Scan
Do a Body Scan exercise with John Kabot-Zinn. Body Scans help with feeling overwhelmed, dissociation and distress
4-Count Breathing
Use 4 count breathing for 3 minutes, to immediately slow your nervous system, and reduce panic or anxiety
Walking Mindfulness
Use this skill if you need to move, or can’t do a sitting-breathing exercise right now. Very useful for PTSD, flashbacks, and overactive mind. Can be done at work, on a toilet break, shopping, anywhere while you are walking
Benefits
- Reduces stress and anxiety: Shifts focus from stressors to present moment awareness.
- Improves focus: Trains your attention to stay grounded.
- Creates calm: Aligns body and mind, generating inner peace.
- Boosts mindfulness: Integrates awareness into daily activities
Walking Mindfulness Instructions
Mindful walking and breath counting is a simple technique to ground yourself by synchronizing steps with inhales and exhales, and counting steps per breath (e.g., 3 in, 3 out). This focusses attention away from worries and onto the present moment by noticing physical sensations of feet touching the ground and natural breathing rhythm. It helps manage stress and anxiety by bringing awareness to simple body movement, transforming a routine walk into a centering practice.
How to do it
- Start walking at a natural pace: Indoors or outdoors, find a comfortable, slow-to-moderate rhythm.
- Observe your natural breath: Notice how many steps you naturally take during one inhale, and then during one exhale.
- Continue to count the number of steps for each inhale, and then for each exhale. They are typically different numbers of steps. Slow your inhale and exhale down by taking one more step per inbreath and outbreath.
- Focus on sensations: Pay attention to the feeling of your feet lifting and landing, and the rhythm of your breath.
- Gently redirect your attention: When thoughts arise, gently guide your focus back to your steps and breath without judgment.
- Adjust as needed: The number of steps per breath can change; don't force it. If you can't count your steps, you can begin with using silent phrases like "breathing in, I feel calm; breathing out, I relax". You can then progress to counting steps, when you are ready.
Who Is at Risk?
Research shows higher risk when someone experiences these factors:
- Prior history of self-harm or suicide attempts
- Symptoms of clinical depression
- Current stressor (e.g., relationship breakdown, financial difficulty, loss)
Important
Even without these indicators, people can still be at risk. All concerns should be taken seriously. Never ignore any mention of suicidal thoughts or self-harm.
If You're Supporting Someone at Risk
Never ignore any mention of suicidal thoughts or self-harm. These signals mean the person is experiencing significant emotional distress.
A trained mental health professional should assess risk and recommend appropriate treatment and support.
Start With These Steps
- Speak using a calm, caring, and gentle voice
- Ask directly:"Are you feeling unsafe right now?"
If They Say They Are Safe
- Let them know you are still concerned and want to help
- Ask them to attend an appointment with a health professional who can assess risk and recommend support
If They Say They Are Unsafe
- Do not leave them alone — ensure responsible supervision
- Remove access to means of self-harm (medications, sharp objects, etc.)
- Arrange immediate contact with a health professional
- Take them to the appointment and ensure the assessment occurs
If the Risk Is Imminent (Urgent and About to Happen)
- Take the person to your local Emergency Room and stay with them until assessed
- Call 000 if self-harm has already occurred or immediate medical help is needed
Professional Help Options
Immediate Assessment & Medical Support (Australia):
- Local Emergency Department
- Psychiatric Triage at your public hospital
- Psychiatrist
- GP (General Practitioner)
- Psychologist
- Social Worker
- Community Health Service Worker
Crisis & Support Phone Lines
Australia: Anonymous crisis lines offer support and referral but do not replace professional risk assessment.
General Crisis Support
Lifeline
Suicide Help Line
Support for Women
Women’s Domestic Violence Crisis Service
WIRE Women’s Information
Women’s Health Information Centre
Support for Men
Kids & Teens
Kids Help Line
Teen Challenge Careline
Parents & Families
Specialist Support Lines
Centres Against Sexual Assault (CASA)
Gamblers Help
Reconnexion (panic & tranquiliser dependency)
Directline (alcohol & drugs)
Family Drug Help
Quitline
Gay & Lesbian Switchboard
Anxiety & OCD Helpline
Compassionate Friends (bereavement)
Debtors Anonymous
Victims of Crime Helpline
WAYSS (housing & support)
Poisons Information Centre
Mental Health Information & Support
ARAFEMI
Mental Illness Fellowship
Mental Health Foundation of Australia
SANE Mental Illness Helpline
How do people get involved?
Contact us! You can refer yourself, or have a health professional refer you.
If you are interested in participating in one of our programs, or would like to refer someone, contact us and we will send you more information.