I’M WORRIED ABOUT MYSELF.

L.I.V.

Listen. Identify. Vocalize.

We tend to hide and isolate when we are struggling, causing us to disconnect from those around us.
But what we need most when we are struggling is connection.

 

You don’t have to figure this out by yourself.

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Listen.

Listen to Yourself.

  • When we get hijacked by our emotions, our bodies react. Pay attention to what is physically going on with you.
  • Listen to your feelings, they might be telling you something is off.
  • Tune into your thoughts, they’re most likely lacking self-compassion right now.
  • Listen to what might sound like fear or feeling overwhelmed.
  • Take notice of how your thoughts are negatively impacting your emotions and feelings.

Identify.

Identify Common Patterns. 

  • There are common patterns of thoughts and feelings when we struggle. It’s not just you.
  • Your mind might be playing tricks on you, telling you things like:
    • Things won’t get better, or that you won’t find a way out of your bad feelings.
    • Your mind might be drifting to ideas that you are a burden or that your family and friends might be better off without you.
  • The voice of anxiety and/or depression may be taking over your thoughts right now.

Vocalize.

Voice For Relief.

  • Your tendency might be to hide what’s going on for you.
  • Reaching out for help can bring relief.
  • Call the Suicide and Crisis Lifeline 988 to find a non-judgmental and compassionate listener.
  • Text LIV to Crisis Text Line 741741 for support from a person who understands how you are feeling.
  • You don’t have to figure this out by yourself.

You are not alone. If you don't feel there is anyone in your life right now to talk to, reach out here:

Text Crisis Text Line: LIV to 741741
Call The Suicide and Crisis Lifeline

How do I know I need help?

  • Not feeling like yourself
  • Feeling down for more than a couple of weeks
  • Feelings of anxiousness or overwhelm that you can’t seem to shake
  • Incessant thoughts, ruminating 
  • Difficulty falling asleep, staying asleep or sleeping too much or too little
  • Marked change in your mood and behaviors 
  • Erratic thoughts, moods, or behaviors
  • Isolating/withdrawing and/or binge screening
  • Changes in eating patterns
  • Changes in tone of social media or texting
  • Thoughts of self-harm
  • Feeling hopeless
  • Thoughts of suicide

How do I ask for help?

Initiate

Even though we ALL struggle it can be hard to start the conversation.
Try saying “I’m having a rough time and would love to talk to someone. If you’re available?”

Sometimes pairing with an activity can help.
“I’m not doing so well, could we go for a walk and talk?”
“I’m struggling and wondering if we could go for a drive and chat.“

Ask for what you need

It’s OK to let them know exactly what you need before you tell them what is going on for you.
“I am having a hard time and need to talk. It would be helpful if you just listened and not jump to what you think I should do.“

What to do if I am resistant to reaching out for help?

When we are struggling it can feel overwhelming with no way out. We tend to isolate and hide when we are in a difficult place but reaching out is the solution to find relief. Please take a moment to stop and ask yourself why you are hesitant to reach out for help.

Ask yourself:

    • Why am I resistive to asking for help?
    • What is scary about reaching out for help?
    • Am I afraid I will be met with judgement for struggling?
    • Do I think there is no one who will understand what I am going through?
    • Does it feel like there is no one who will listen right now?
    • Does it feel like nothing will help?

We know talking to and connecting with someone can help. If it doesn’t feel safe to reach out to someone you know, you can reach out to Crisis Text Line or National Suicide Prevention Lifeline. They will listen. You don’t have to do this alone.

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Have Compassion for Yourself

We need self-compassion to help us through difficult times.

What you say to yourself matters 

We tend to create a negative narrative.
Listen to the chatter in your head.
Ask yourself, “What am I saying to myself all day?”
Being kind to yourself is the best thing you can do for your mental health.

Put aside self-judgment

We can be our own worst critic.
Forgive yourself for regrettable missteps.
Treat yourself as you would a friend or the younger you.
Accept and love all the parts of you.

Remember, you are human

We can hold ourselves to impossible standards.
Let go of comparisons.
We’re all perfectly imperfect.
No one has life figured out, so why do you expect yourself to?
You’re not alone in your imperfectness.

Activities

Self-compassion can grow when we connect with experiences that bring us joy.
Listen to music that elevates your mood.
Let your creativity flow: draw, paint, write, play an instrument, read, sing, cook
Engage in playful activities: games, dance, sports, water activities
Move your body: walk in nature, yoga, swim, bike ride, run

People

Being with kind and caring people effects how you treat yourself.
Seek out those you have meaningful and positive connections with.
Spend time with friends and family who make you feel most like YOU.

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*IF YOU ARE IN A MENTAL HEALTH CRISIS AND NEED HELP PLEASE REACH OUT TO A PROFESSIONAL IMMEDIATELY. The Liv Project is NOT a professional organization in the mental health field. The Liv Project does NOT offer psychiatric, medical or any other professional advice. We are NOT a crisis center. Our organization was founded by individuals who have lost friends and family members to suicide. Our goal is to build a community where we share information with each other that we have gathered about mental health resources and facilities and NOT to serve as a substitute for sound, professional, medical advice, diagnosis or treatment. If you or a friend is in need of help, you should immediately seek that help and advice from qualified mental health professionals. This website is for informational purposes only. Please note that The Liv Project shall NOT be responsible for the content or services provided by any organizations, individuals or other resources referenced on our website or which you become aware of through this website, publications or other materials and information provided to you by or which you have become aware of through The Liv Project. The main goal of The Liv Project is to help people in distress get information about the professional resources that are out there so that we can together help prevent mental health crises from ending in suicide.