Sometimes life feels unbearable. The weight of things like academic pressure, family expectations, financial stress, and social challenges can feel crushing. Maybe you’ve had those moments where you feel like you are devoid of happiness, or you’ve watched someone you care about struggle with the intense pressures of university life, career uncertainty, or family dynamics.

If thoughts of suicide have crossed your mind, or if you are aware of someone you know who is struggling, you’re not alone, and there is help available. The solution is not to just pretend these feelings don’t exist or to “have a positive mindset.” Instead, it’s about building real support systems, understanding threatening symptoms, and creating safety nets that actually hold when we need them most.

Here’s how to start building that foundation, for yourself and the people you care about.

Learn to Recognize the Warning Signs-

I used to think suicidal thoughts always looked obvious and dramatic, but the reality is far more complex.

Sometimes it’s the friend who suddenly seems “fine” after weeks of struggle. Sometimes it’s the colleague giving away possessions or talking about feeling like a burden.

The truth is, when someone is in crisis, the signs can be subtle but important to notice.

Watch for these changes:

• Talking about wanting to die, feeling trapped, or being a burden to others
• Sudden mood changes especially when they seem calm after a period of depression
• Ignoring activities involving friends or family which they once enjoyed
• Giving away prized possessions or making final arrangements
• Increased use or dependence of alcohol and drugs

It’s not about becoming hypervigilant. It’s about staying connected and paying attention when someone’s patterns shift significantly.

Create Spaces for Real Conversations in Our Culture-

We live in a society where “How are you?” is often followed by “I am doing good”, even when nothing is fine.

In Bangladeshi culture, we are often taught to endure silently, to not burden others with our problems, but real connections take place when we make room for honest answers, when we can sit with discomfort, and when we create an environment where others can ask follow up questions.

What helps:

• Ask directly: “Are you thinking about hurting yourself?” It won’t plant the idea, but it shows you care.
• Listen without trying to fix everything immediately, because sometimes being heard is enough.
• Stay present with their pain instead of immediately suggesting “Pray more” or “Stay positive”.
• Follow up regularly as most crises do not end after one conversation.

Pro tip:

The question “Do you feel safe right now?” can be lifesaving. Learn to trust your instincts when something feels off.

Build Your Own Emotional Safety Kit:

Taking care of your mental health isn’t selfish, it’s essential.

When you’re struggling, having a plan isn’t just helpful; it can be the difference between making it through a dark moment and not.

What to include:

• Write down three people you can call, these can be family, friends, or a trusted teacher/ colleague
• List activities that ground you, these can be reading a book, calling a close friend or walking in a park
• Keep crisis numbers saved
• Identify your warning signs so you can reach out before things get critical

Your safety kit should be personal, accessible, and practiced. Like a fire drill, these are things you hope you never need, but are glad it’s there.

Remove Barriers to Getting Help in Bangladesh-

Let’s talk about the obstacles that keep people from reaching out in our context.

Shame about mental health, family stigma, financial constraints, and fear of being labeled “crazy” can all prevent someone from seeking help when they need it most.

What you can do:

• Normalize conversations about mental health
• Research affordable options
• Know that organizations like Moner Bondhu provide free emotional support
• Understand that seeking help shows strength, not weakness
• Consider online counselling if physical interactions feel too overwhelming

Stay Connected, Even When It’s Hard-

When someone is suicidal, they often pull away, it is a part of the illness, not a reflection of how they feel about you. Staying gently connected without being overwhelming is an art form, but it matters more than you know.

Ways to stay present:

• Send low-pressure texts: “Just checking on you, don’t feel pressured to reply.”
• Drop off home cooked food or sweets without expecting a long visit
• Share something small that reminded you of them, these can be things like a book, a song or a memory
• Continue inviting them to hangouts or family gatherings, even if they keep saying no
• Check in with yourself too as supporting someone in crisis can be emotionally draining

Know When to Get Professional Help-

Your love and support matter tremendously, but some situations need professional intervention.

Recognizing when you’re in over your head is crucial in getting valuable and efficient support.

Call emergency services (999) or go to the nearest hospital if someone:

• Has made a specific plan to hurt themselves
• Has access to means and intent to use them
• Is actively using substances while expressing suicidal thoughts
• Says they’re going to hurt themselves right now

Crisis resources in Bangladesh:

• Moner Bondhu: 01779554391 (10 AM - 10 PM)
• National Institute of Mental Health (NIMH): Emergency services available
• 999: National emergency number

Always remember that professional help isn’t a last resort, but another tool in the toolkit.

Start Where You Are. Keep Going.

You don’t need to become a mental health expert overnight. You don’t need to save everyone. All you need is to pay attention, stay connected, and know that help exists. Start with one conversation. Learn one resource. Check on one person. This isn’t about having all the answers; it’s about caring enough to try. Your willingness to have hard conversations and sit with discomfort can be the light someone needs in their darkest moments.

Mental health isn’t just about therapy and medication. It lives in the everyday moments, in the texts you send, the questions you ask, and the space you make for someone to be honest about their pain.

You matter. Your life has value, and help is always available.