First five minutes
- Say out loud: this is a painful thought, not proof that I am a burden.
- Move away from anything you could use to harm yourself if this thought feels dangerous.
- Message one safe person: I am having a hard thought and I should not be alone with it.
What it can feel like
- Believing other people would be better off without you.
- Feeling guilty for needing care, time, reassurance or support.
- Pulling away because you do not want to worry anyone.
Why it can happen
- This thought can come from depression, shame, trauma, rejection, disability, caring pressure, money worries or long periods of feeling unsupported.
- When your mind is exhausted, it may confuse needing help with being too much.
What can help
- Do not debate the thought for hours. Treat it as a warning sign that you need connection and safety.
- Ask for one specific thing: company, a phone call, food, a lift, or help making an appointment.
- If you might act on this thought, seek urgent help now.
Free support options
- UK: call Samaritans free on 116 123 or text SHOUT to 85258.
- Use Thrive & Rise urgent help and resource pages for immediate signposting.
Important note
This guide is for education and signposting. It cannot diagnose you or replace care from a qualified professional. If you feel at risk, seek urgent local help.
Keep exploring this safely
These connected guides may help you understand the next layer of what you are feeling.