Suicidality and Crisis

I need help now


Suicide ideation and distress is a real part of life. Talking about suicide in trans and gender diverse communities is really important.

Trans people experience disproportionately high rates of suicide compared to the general Australian population. This reflects the distressing challenges we, as trans people can face in our daily lives, and the impact of structural oppression such as cisgenderism, racism, misogyny, and homophobia1.  

Being Prepared

As a community, being prepared to prevent suicide is vital. This page offers support, guidance, and resources to help us navigate these challenges together.

Being prepared might mean:

  • Knowing who to turn to for support. 
  • Understanding what services are available. 
  • Defining the care you need. 
  • Feeling confident to help others have difficult conversations about distress and suicidality. 

While we know that trans liberation depends on the structural reforms needed to enable trans people to live free and equal in every community we are part of, the path to trans liberation also needs strong, connected and resilient trans people. – Trans Vitality Toolkit  

Suicidality can feel overwhelming, but you don’t have to face it alone. 

I’m feeling suicidal now

If you are feeling suicidal right now, know that it is okay to ask for support, you are not a burden and there is help out there. 

Many of us have felt out of control or hopeless at times, but you are not alone. Coping mechanisms and trans-affirming services can make a difference. Learning how to support yourself can empower you to take actions that help you stay safe. 

It’s important to get support and safety immediately if you’re feeling suicidal.  Safety can mean: 

  • Finding peace in your body, mind, or spirit. 
  • Connecting with others. 
  • Being in an environment where you feel secure. 


Even if it feels impossible, you can get through this crisis. 

I need to talk to someone

If you are feeling suicidal, there is help available right now.  You don’t have to be on your own, everyone deserves to feel heard, understood and safe.   

Help is available right now. Crisis services provide: 

  • Immediate support when you need it. 
  • A chance to talk through anything on your mind. 
  • A safe, anonymous space (unless you’re at serious risk). 


Staying alive is the most important task, but we know that being misgendered on the phone when calling a crisis line is really painful. We all deserve safe and trans-affirming spaces, particularly when vulnerable and in crisis.   
 
Below is a list of services and what to expect when you reach out.  

Directory of services


I don’t feel safe where I am

If you don’t feel safe right now, you can call emergency assistance. 

Emergency Assistance: 000 

As trans people, it is important in these times of need that the support we receive during vulnerable times of crisis is trans-affirming, regardless of whether or not what we are experiencing is specifically to do with gender.

You may also not get the reaction or support that you want and need from a support service or worker, but that doesn’t mean that you won’t find that support and care – it may just take a little bit more searching.  

What you can do if you are experiencing suicidality

If you are feeling suicidal, please reach out to someone you trust or call a crisis service right away. You don’t have to go through this alone — help is available, and your life matters.  

In times of deep distress, it’s understandable to feel like there’s no way out. But we want you to know: there are always options to help you through what you’re experiencing. 

Our challenges as trans people don’t define us and in order to thrive, we need our community, mutual aid and services that meet our needs. Being in crisis can stop us from reaching out and getting the help we need and actually want.  

Some negative thoughts and feelings are pervasive: you may feel not worthy of help, that you’re too much of a burden or have lost hope.   

It is important to be aware that these loud thoughts and feelings aren’t facts. Remind yourself: 

  • You are worthy. 
  • You are valuable. 
  • Hope can return.  


Creating a safety plan can also help guide others to support you when it feels too hard to support yourself. 
While it can be tempting to isolate yourself, try to stay connected with others—even if it’s just one person. Isolation can make things harder, but connection can help you feel less alone. 

Even if you feel all alone right now, there is always help available.  

I’m not sure how to look after myself at the moment

Below are a list of ideas to get through the immediate moments or difficult times.  Looking after yourself just in the present moments is the first step.  

You can navigate tomorrow with support in place. For now, focus on finding safety today. Click on any of these suggestions to reveal more information on each one. 

Small steps

Find a small task or journey to focus on for the next few minutes. Some ideas: 

  • Paint your nails.  
  • Sort books by colour or author name.  
  • Listen to a five-minute meditation video. 
  • Make a cup of tea and drink it slowly concentrating on the warmth and flavour.  
  • Walk or catch a bus somewhere familiar, then head home.  
  • Read the first chapter of a book.  
  • Count your walking steps around the house or take a short walk outside.  

Are there any ways you can distract yourself right now? 

Focus on the basics

Sometimes when we feel distressed, it can be easy to forget the basics. This can include getting enough sleep, eating food regularly, or doing some movement or exercise every day.  

Take some time to eat something small or move your body around. If you haven’t been sleeping, it can also be helpful to ‘rest’ even without falling asleep. Get cozy and focus on deep relaxing breaths. Or focus on making the space around you tidier and more comfortable to hang out in.  

Doing anything that makes you feel looked after, supported and even ten-percent safer can really help. This can also include giving yourself time to do something you really like such as reading a favourite book or comic, or listening to a podcast you really like. 

Start small and build up

Feeling low on energy? Starting small is okay. Start by walking from one end of your room to the other, or to your front gate and back. If that feels okay, try a bit further and walk around the block, if that feels okay, walk to the next block. If you can’t do it, that’s okay, go to a different activity. 

There’s no right or wrong way to be looking after yourself right now, you can take your time. 

Make a plan to keep yourself safe

Safety planning might sound like a lot of work or stress, but it can help you get clear on what to do in crisis. 

You can find out more about safety planning  here and here.   

Self soothing

Focusing on your breathing – take some deep breaths, holding for a slow count of seven for your breath in, and five for your breath out. It can help to count how many breaths you’ve taken, for example counting up to 6 and then starting again, and seeing how many sets of deep breath you can do. 

Wrap your arms around yourself in a tight hug and give yourself a nice squeeze for a count of 10, then relax and take a few breaths before giving yourself another hug. 

Sensations with others can help, such as having your hair played with or brushed, or lightly stroking your arm. If you’re solo, it can still feel nice and comforting. Commit to doing an activity like this for a set amount of time – like a 5 minute or 10 minute timer, and when that goes off, set yourself another one for a little longer. 

Go out in a public space for a while

You don’t have to be around lots of other people, but just being out in the world can be helpful, or at least a change of scenery. Sit in a local park, or go somewhere you like sitting and watching – whether that’s watching people walk past a busy street, or watching waves lap on the beach or trees blowing in the wind. 

If it’s nighttime, you can still go out in public and be near other people but be mindful of your safety. 

Find distractions at home

There are all sorts of ways you can find distractions at home, like cleaning or going through some of your favourite things. 

Make sure to avoid distractions that could lead to you feeling worse or getting triggered – it’s not always easy to know what these are at first, and that’s okay. Talk to someone while you are working out what to do. 

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You can also check out the HERE website for more information and real stories from LGBTQ+ people who have experienced suicidality. Or explore our Trans Vitality toolkit. This toolkit was created by and for trans people and aims to provide trans people with essential skills for navigating transphobia and connecting to the positives of being trans. Switchboard’s website, Charlee, also has a lot of great information about looking after yourself and can be found here.  

While we know that trans liberation depends on the structural reforms needed to enable trans people to live free and equal in every community we are part of, the path to trans liberation also needs strong, connected and resilient trans people. – Quote from Trans Vitality Toolkit

This section of TransHub has been made possible with the generous support of the Mental Health Commission.  

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