I Need Help Right Now

Whatever you are going through right now, you do not have to face it alone. We are here to listen — without judgement, without advice, and without any expectation of how you should be feeling. Just talk to us.

📞 03-7627 2929 — free, confidential, available 24 hours every day

 📧 sam@befrienders.org.my

Your Suicide Safety Plan

A safety plan is a personal guide you create for yourself to help you get through moments when you feel overwhelmed or unsafe. There are no right or wrong answers — just note down what feels true for you. You can do this at your own pace.

Step 1 — Warning Signs
What are the thoughts, feelings, or situations that tell you a crisis might be coming? (e.g. I start withdrawing from people, I can’t sleep, I feel completely hopeless)

Step 2 — Things I Can Do On My Own
What can you do by yourself to take your mind off things, even for a little while? (e.g. go for a walk, listen to music, make a cup of tea, watch something comforting)

Step 3 — People and Places That Help
Who can you spend time with, or where can you go, to feel safer? (e.g. go to my sister’s house, sit in a café, call a friend)

Step 4 — People I Can Ask For Help
Who in your life can you reach out to when you are struggling?
Person 1: __________________ Contact: __________________
Person 2: __________________ Contact: __________________
Person 3: __________________ Contact: __________________

Step 5 — Professional Support
These organisations are available if you need to talk to someone trained to help:

📞 Befrienders KL — 03-7627 2929 (24 hours, free, confidential)
📧 sam@befrienders.org.my
🚨 If you are in immediate danger, call 999 or go to Accident and Emergency at the nearest hospital.

Step 6 — Making My Environment Safer
Is there anything around you that could put you at risk during a crisis? Think about whether there is someone you trust who could help keep those things out of reach for a while. (You don’t have to share this with anyone — just hold it in mind)

Step 7 — My Reason to Stay
What is one thing — however small — that gives you a reason to get through today? (e.g. my dog, a trip I’m looking forward to, a person I love)

You don’t have to have all the answers right now. If you would like to talk through any part of this with someone, our volunteers are here — call us any time on 03-7627 2929.