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You thrive by ...

delivering quality work efficiently and prioritizing your well-being. 


A thriving scientist is a more effective scientist - your well-being is the foundation of your greatest scientific achievements. 

Productivity and Focus TechniquesManagement Skills
Stress-relieving TechniquesBreathing ExercisesArticles: Mental Health & Scientific CommunityNotify: NIH supports safe workplaces"I'm worried about my mental health."Help Someone in CrisisSuicide Hotlines Around the World

Productivity and Focus Techniques

Pomodoro

"Pomodoro tools are used with the Pomodoro Technique, a time management method developed in the 1980s by Francesco Cirillo. The technique involves working for 25 minutes, then taking a short break, and repeating. After four 25-minute intervals, or "Pomodoros", you can take a longer break."

Time Blocking

"In the past week, you’ve probably reprioritized your tasks, rescheduled your calendar, and maybe even worked late to get something done. You’re not alone. According to recent research, 87% of knowledge workers are working two hours later every day compared to 2019. Yet over one-quarter of deadlines are missed each week."

The Eisenhower Matrix

"High-performing people often struggle because they try to do too much. As a friend of mine likes to say, “In order to do great things you have to not do some good things."

"With constant distractions and an ever-growing workload, developing effective strategies to stay on track and lead your team effectively is essential. To help you and your team finish strong in 2023, we’ve compiled tips and techniques to help you stay focused and improve productivity any time of year!"

"Everyone is constantly striving to be more productive. We are all trying to get more done at home and work while working less. However, in this age of remote working, with distractions in the personal and the digital space, staying productive can be a tall order. It can take more than individual efforts to remain productive. That's why it makes sense to take the help of productivity tools.  "

"In today's fast-paced world, the ability to focus has become a rare and invaluable skill. With constant digital distractions and the demands of modern work, mastering focus has never been more important. Whether you're an entrepreneur, a remote worker, or a corporate professional, the capacity to concentrate deeply on tasks can significantly enhance your productivity and career success."

Management Skills

Time

Time

Time

Pomodoro Technique

  • Description: Breaks work into 25-minute intervals (called "Pomodoros") followed by a 5-minute break. After four Pomodoros, take a longer break.


Eisenhower Matrix

  • Description: Divides tasks into four categories: Urgent and Important, Important but Not Urgent, Urgent but Not Important, and Not Urgent and Not Important. Helps prioritize tasks effectively.


Getting Things Done (GTD)

  • Description: A methodology that captures all tasks and ideas in a trusted system, processing them, and organizing them into actionable items. Focuses on reducing stress and increasing productivity.


Time Blocking

  • Description: Allocates specific blocks of time to different tasks or activities throughout the day. Helps in focusing on one task at a time and managing distractions.


Eat That Frog

  • Description: Focuses on tackling the most challenging or unpleasant task first thing in the morning. Aims to reduce procrastination and increase productivity.


MOIRE Technique

  • Description: This technique involves structuring your tasks and goals using these five categories:
    • Mission: Define the overarching mission or purposyour work.
    • Objectives: Set specific, measurable goals that support your mission.
    • Impact: Assess the potential impact of achieving each objective.
    • Resources: Identify the resources needed (time, money, tools) to achieve your objectives.
    • Evaluation: Continuously evaluate progress and adjust plans as needed.


 Time Tracking

  • Description: Involves recording how much time is spent on various tasks to identify patterns, inefficiencies, and areas for improvement. Often used to manage and optimize productivity.


ABC Method

  • Description: Tasks are categorized into three groups: A (high priority), B (medium priority), and C (low priority). Focuses on completing A tasks before moving on to B and C.


The Two-Minute Rule

  • Description: If a task can be completed in two minutes or less, do it immediately. This technique helps to reduce procrastination and keep small tasks from piling up.


Kanban Method

  • Description: A visual workflow management method using boards to represent tasks and their progress, with columns typically labeled “To Do,” “In Progress,” and “Done.” Helps in managing and visualizing work.


Mind Mapping

  • Description: A technique for visually organizing information, ideas, and tasks around a central concept. Useful for brainstorming and planning.


SMART Goals

  • Description: A goal-setting framework where objectives are Specific, Measurable, Achievable, Relevant, and Time-bound. Ensures clarity and feasibility in goal-setting.


The 80/20 Rule (Pareto Principle)

  • Description: Suggests that 80% of results come from 20% of efforts. Focuses on identifying and prioritizing the most impactful tasks.


Single Tasking

  • Description: Emphasizes focusing on one task at a time instead of multitasking. Aims to improve efficiency and quality of work by reducing cognitive load.


Team

Time

Time

Team Building

  • Description: Activities and exercises designed to improve communication, collaboration, and cohesion among team members. Includes both formal activities (e.g., workshops) and informal activities (e.g., team outings).


Delegation

  • Description: The process of assigning tasks and responsibilities to team members based on their skills and strengths. Effective delegation involves clear instructions and accountability.


Performance Management

  • Description: The continuous process of setting goals, monitoring progress, providing feedback, and evaluating performance to enhance individual and team effectiveness.


Conflict Resolution

  • Description: Address conflicts swiftly and fairly to maintain a positive working environment. Encouraging open dialogue and mediating disputes constructively helps in maintaining team morale and productivity.


Leadership Styles

  • Description: Various approaches to leadership, including autocratic, democratic, transformational, and servant leadership. Effective leadership adapts to the needs of the team and the situation.


Motivation Techniques

  • Description: Methods used to inspire and drive team members, including intrinsic and extrinsic motivators, recognition, and rewards. Tailored to individual and team need.


Effective Communication

  • Description: Ensuring clear, open, and effective communication channels within the team to avoid misunderstandings and facilitate collaboration. Includes regular meetings, feedback mechanisms, and communication tools.


Goal Setting

  • Description: Establishing clear, achievable goals for the team, often using frameworks like SMART (Specific, Measurable, Achievable, Relevant, Time-bound). Helps align team efforts and track progress.


Mentoring and Support

  • Description: Provide guidance and support to team members, particularly those who are junior or new to the field. This helps in their professional development and fosters a collaborative atmosphere.


Encouraging Collaboration

  • Description: Promote a culture of collaboration and idea sharing. Facilitating brainstorming sessions and interdisciplinary work can lead to innovative solutions and a more cohesive team.


Time Management

  • Description: Implement strategies to manage time effectively, such as setting deadlines and prioritizing tasks. This helps ensure that projects stay on track and that team members can balance their workloads.


Recognition and Feedback

  • Description: Regularly acknowledge and reward contributions and achievements. Constructive feedback helps team members improve and stay engaged with their work.


Resource Management

  • Description: Ensure that team members have access to the necessary resources and tools for their research or teaching activities. This includes managing budgets, equipment, and access to facilities.


Professional Development

  • Description: Encourage and support ongoing learning and development opportunities for team members, such as attending conferences or workshops. This contributes to their growth and enhances the team's overall capability.


Project

Financial

Financial

 Waterfall Methodology

  • Description: A linear, sequential approach where each project phase must be completed before the next one begins. It’s often used in industries like construction and manufacturing.


Agile Methodology

  • Description: An iterative approach that emphasizes flexibility, collaboration, and customer feedback. Work is divided into small increments called sprints, with regular reassessment and adaptation.


Scrum

  • Description: A framework within Agile that focuses on iterative progress through sprints (usually 2-4 weeks), with roles such as Scrum Master and Product Owner. Includes regular meetings like daily stand-ups and sprint reviews.


Kanban

  • Description: A visual workflow management method where tasks are displayed on a board with columns representing stages of work. Emphasizes continuous delivery and improvement.


Critical Path Method (CPM)

  • Description: A project management technique used to determine the longest sequence of dependent tasks and calculate the minimum project duration. Helps in scheduling and managing project timelines.


Program Evaluation and Review Technique (PERT)

  • Description: A statistical tool used to analyze and represent the tasks involved in completing a project. Focuses on estimating the time needed for project completion.


PRINCE2 (Projects IN Controlled Environments)

  • Description: A structured project management methodology focusing on processes, organization, and control. Includes defined roles, responsibilities, and stages.


Lean Project Management

  • Description: Focuses on maximizing value by minimizing waste and improving processes. Emphasizes continuous improvement and efficiency.


Financial

Financial

Financial

Budgeting

  • Description: The process of creating a plan to manage income and expenses. Budgeting helps in tracking spending, setting financial goals, and ensuring that resources are allocated effectively.


Cash Flow Management

  • Description: Monitoring and controlling the inflow and outflow of cash to ensure that a business or individual can meet their financial obligations. Involves forecasting cash needs and managing liquidity.


Financial Forecasting

  • Description: The process of estimating future financial outcomes based on historical data, trends, and assumptions. Helps in planning and making informed decisions.


Investment Analysis

  • Description: Evaluating investment opportunities to determine their potential return and risk. Techniques include fundamental analysis, technical analysis, and risk assessment.


Cost-Benefit Analysis

  • Description: A technique for comparing the costs and benefits of a financial decision to determine its feasibility and value. Helps in evaluating projects and investments.


Debt Management

  • Description: Strategies for managing and reducing debt, including consolidation, refinancing, and repayment plans. Aims to maintain healthy credit and reduce financial burden.


Risk Management

  • Description: Identifying, assessing, and mitigating financial risks to protect assets and achieve financial stability. Includes techniques like insurance, diversification, and hedging.


Financial Statement Analysis

  • Description: The process of reviewing and analyzing financial statements (income statement, balance sheet, cash flow statement) to assess the financial health and performance of an organization or individual.

STRESS-RELIEVING TECHNIQUES

Exercise

Meditation and Deep Breathing

Meditation and Deep Breathing

 Activities like jogging, yoga, or even a brisk walk can release endorphins and improve mood. 

Meditation and Deep Breathing

Meditation and Deep Breathing

Meditation and Deep Breathing

 Practicing mindfulness or deep breathing exercises can help calm the mind and reduce anxiety.

Hobbies

Meditation and Deep Breathing

Socializing | Volunteering

 Engaging in hobbies like painting, playing an instrument, or gardening can be a great way to unwind. 

Socializing | Volunteering

Listening to Music | Reading

Socializing | Volunteering

 Spending time with friends and family can provide support and a sense of connection.


 Helping others can provide a sense of purpose and take focus off one's own stressors.  Helping others can provide a sense of purpose and take focus off one's own stressors. 

Listening to Music | Reading

Listening to Music | Reading

Listening to Music | Reading

 Music can have a calming effect, boost mood, and provide a temporary escape. 


 Losing yourself in a good book can be a great way to relax and take a break from academic pressures. 

Guided Imagery

Listening to Music | Reading

Listening to Music | Reading

 Using guided imagery or visualization techniques to imagine a peaceful place or situation can help ease stress. 

Journaling

Healthy Eating

Journaling

 Writing down thoughts and feelings can help process emotions and provide clarity. 

Sleep

Healthy Eating

Journaling

 Ensuring you get enough rest is crucial for both mental and physical health. 

Healthy Eating

Healthy Eating

Time Management

 A balanced diet can impact overall well-being and energy levels, helping to manage stress better. 

Time Management

Spending Time in Nature

Time Management

 Organizing tasks and setting realistic goals can reduce the feeling of being overwhelmed.

Spending Time in Nature

Spending Time in Nature

Spending Time in Nature

 Being outdoors and connecting with nature can have a calming and restorative effect. 

Crafts and DIY Projects

Spending Time in Nature

Spending Time in Nature

 Engaging in creative projects can be both satisfying and relaxing. 

BREATHING EXERCISES

Deep Breathing (Diaphragmatic Breathing)

Deep Breathing (Diaphragmatic Breathing)

Deep Breathing (Diaphragmatic Breathing)

  •  How to Do It: Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise more than your chest. Exhale slowly through your mouth. Focus on the rise and fall of your abdomen.
  • Benefits: Promotes relaxation by engaging the diaphragm and increasing oxygen flow.

4-7-8 Breathing

Deep Breathing (Diaphragmatic Breathing)

Deep Breathing (Diaphragmatic Breathing)

  • How to Do It: Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale completely through your mouth for 8 seconds. Repeat this cycle 3-4 times.
  • Benefits: Helps to calm the nervous system and improve sleep quality.

Box Breathing (Square Breathing)

Deep Breathing (Diaphragmatic Breathing)

Alternate Nostril Breathing (Nadi Shodhana)

  • How to Do It: Inhale through your nose for 4 seconds, hold your breath for 4 seconds, exhale slowly through your mouth for 4 seconds, and then hold your breath again for 4 seconds before starting the cycle over. Repeat 4-6 times.
  • Benefits: Helps regulate breathing patterns and promotes mental clarity.

Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing (Nadi Shodhana)

  • How to Do It: Sit comfortably and use your right thumb to close your right nostril. Inhale deeply through your left nostril, then close it with your right ring finger. Open your right nostril and exhale through it. Inhale through your right nostril, close it with your thumb, then exhale through your left nostril. Repeat the cycle 5-10 times.
  • Benefits: Balances the nervous system and reduces stress by harmonizing the body's energy channels.

5-5-5 Breathing

Alternate Nostril Breathing (Nadi Shodhana)

Mindful Breathing

  •  How to Do It: Inhale through your nose for 2 seconds, then exhale slowly through pursed lips (as if you’re blowing out a candle) for 4 seconds. Repeat several times.
  • Benefits: Improves lung function and slows the breathing rate, which can help reduce feelings of breathlessness and stress.

Mindful Breathing

Alternate Nostril Breathing (Nadi Shodhana)

Mindful Breathing

  • How to Do It: Focus on your breath as you inhale and exhale. Pay attention to the sensation of the air entering and leaving your body. If your mind wanders, gently bring your focus back to your breath.
  • Benefits: Enhances mindfulness and reduces stress by anchoring your attention to the present moment.

ARTICLES | Mental Health & Scientific Community

Shannon Hall | 2024 

"In 2020, the biomedical research funder Wellcome in London, surveyed more than 4,000 researchers (mostly in the United Kingdom) and found that 70% felt stressed on the average work day. Specifically, survey respondents said that they felt intense pressure to publish — so much so that they work 50–60 hours per week, or more. And they do so for little pay, without a sense of a secure future."

 Mary Ellen Flannery | 2023 

"The majority of college students today meet the criteria for at least one mental-health problem. The rates of mental-health problems are the same among students of all races, but students of color are less likely to get treatment. Making matters worse, counseling centers are overwhelmed. Waiting lists are long, and many counselors are burned out."

Elisabeth Pain | 2023

"Everyone’s well-being and mental health journey is different, and what helps someone may not work—or be downright harmful—for someone else. But reading about others’ experiences may help you know yourself a little better, tap into your own strengths, and find the support you need when you need it."  

Esther Landhuis | 2023 

"Cell biologist Keisha Hardeman describes her journey with mental-health challenges, and the power of therapy."

APA | 2023 

"73% of students reported moderate or severe psychological distress in 2021, according to the National College Health Assessment

60% of college students reported experiencing one or more mental health challenges in 2021, according to the National Healthy Minds Study. The percentage of students experiencing mental health problems has increased nearly 50% since 2013."

Pratik Pawar | 2023 

"Annapoorna P. K. tells Nature about her work on understanding depression both in and outside the lab."

Sophia Kaska | 2022

"The prevalence of mental-health problems is higher among Ph.D. students than in the highly educated general population: fully half of Ph.D. students experience psychological distress."

Weichen Wang, et al. | 2022

 " In general, first-generation students are less prepared when they enter college in comparison to non-first-generation students. This presents additional challenges for first-generation students to overcome and be successful during their college years." 

Amanda Cravens, et al. | 2022

 "Saying no is a skill — and practicing it improved our science." 

APA| 2021

"The first international meeting on postgraduate mental health opens this week, but much more is needed to solve academia’s crisis."

Editorials | 2019 

"The first international meeting on postgraduate mental health opens this week, but much more is needed to solve academia’s crisis."

Notify: NIH Supports Safe Workplaces

NIH supports safe workplaces that receive NIH funding

NIH expects recipient institutions to have policies and practices in place that foster a harassment-free environment. Learn about these expectations and NIH requirements for recipient institutions to notify NIH when individuals identified as PD/PI or other Senior/Key personnel in an NIH notice of award are removed from their position or are otherwise disciplined by the recipient institution due to concerns about harassment, bullying, retaliation or hostile working conditions. 


Since NIH is not a law enforcement agency, we strongly encourage people to report allegations of harassment or assault to the appropriate authorities.
 

Local Police Department


Your Organization’s Equal Employment Opportunity (EEO) or Human Resources Offices

Every university or institution that receives Federal financial assistance must have a Title IX Coordinator on staff. The coordinator is a resource who can answer questions, address concerns, or be a contact to file a complaint.


U.S Department of Health and Human Services Office for Civil Rights

Individuals with questions, concerns or complaints related to any of the civil rights laws are encouraged to contact the HHS Office for Civil Rights.

Contact information for federal civil rights protections can also be found on the Fact Sheet for NIH Grantees: Know Your Rights - Federal Civil Rights Protections


National Institutes of Health

If there are concerns that harassment, including sexual harassment, discrimination, or other forms of inappropriate conduct that can result in a hostile work environment is affecting an NIH-funded project, we want to know about it. Notification may be done anonymously. Learn what to expect when notifying NIH.


Or contact us by phone at (301) 480-6701.

If you are an institutional official handling an incident(s) of harassment involving key personnel on a specific NIH award, report using the Notify NIH button above, and see information on Institutional Reporting to learn about the reporting process.

While NIH can and will follow up on all concerns related to NIH-funded research, we do not intervene in personnel matters at other organizations.

Questions may be directed to GranteeHarassment@od.nih.gov.

Notify NIH

"I'm worried about my mental health."


Has your mood or behavior begun to worry you?

You may have noticed that you are more sad, tired, frustrated, or achy than usual. Or perhaps your behavior has been erratic. If you or others around you think you may be experiencing depression or another mental health condition, it’s time to talk to a clinician.


A proper diagnosis is the first step.

A mental health assessment may reveal that you have a mood disorder, another medical condition, or a co-occurring disorder. To get well, you need to be treated for the right condition. You can start by taking our Depression and Bipolar Test, printing the results, and taking them to your primary care provider or a mental health professional.


You are not alone.

If you are diagnosed with a mood disorder, you don’t have to go through treatment alone. Lean on family, friends, or an extended support network to help you get better. Share our website with your support team so they can get the education they need to be a good ally in care.

Learn More: FFDA

Help Someone in Crisis

 

If you believe that someone is suicidal or may cause harm to self or others, seek immediate help.

There are several options for getting help, so choose the best strategy for you and your loved one.

  • Call their mental health clinician and ask for an immediate response.
  • Take them to the closest hospital emergency department. Call ahead to ask if they have mental health clinicians available or referrals to nearby crisis centers.
  • Call local psychiatric emergency services (sometimes called "mobile crisis units") if available in your area.
  • Use - or support your loved one in using - any of these crisis resources:
    • The National Suicide Prevention Lifeline: Dial 988 or start an online chat.
    • Crisis Text Line: text LISTEN to 741 741.
    • The Trevor Project for LGBTQ youth: start an online chat, call 1-866-488-7386, or text START to 678 678.
    • The Trans Lifeline for trans people and their caregivers: call 1-877-565-8860.
  • Call 9-1-1 in a life-threatening emergency. Training on psychiatric emergencies for police departments varies widely. Involving the police should be a last resort. Emergency services should be involved if the person has seriously harmed themselves or someone else or is in imminent danger.

We urge you to stay with the person until they receive professional help and report feeling safe. If you are unable to remain with the person, find another trusted family member or friend who can provide in-person support. 


Warning Signs of Suicide

  • Talking about suicide or making statements like, "I wish I wouldn't wake up."
  • Talking about hopelessness and worthlessness
  • Talking about being a burden and that others would be better off without them
  • Being preoccupied with death
  • Suddenly being happier and calmer (which can indicate that they have a plan)
  • Making unusual visits or calling people they care about to say goodbye
  • Making arrangements or putting their affairs in order
  • Giving their things away
  • Lacking interest in future plans
  • Talking about specific ways of dying or killing themselves

Learn More: FFDA

Suicide Hotlines Around the World

[Information from https://www.opencounseling.com/ ]


If you or someone you know is suicidal, call one of the numbers below. If someone is in IMMEDIATE danger, please call your local emergency number (e.g. 911 in the US).


Related: What to Do When You’re Thinking About Suicide |  Choosing the Right Level of Mental Health Care |  US State Funded Mental Health Guide


Algeria
Emergency 34342 and 43 Suicide Hotline 0021 3983 2000 58 More Hotlines  In-Person Counseling 

Angola
Emergency 113 More Hotlines  In-Person Counseling 

Argentina
Emergency 911 Suicide Hotline 135 More Hotlines  In-Person Counseling 

Armenia
Emergency 911 and 112 Suicide Hotline (2) 538194

Australia
Emergency 000 Suicide Hotline 131114 More Hotlines  In-Person Counseling 

Austria
Emergency 112 Telefonseelsorge 24/7 142 Rat auf Draht 24/7 147 (Youth)

Bahamas
Emergency 911 Suicide Hotline (2) 322-2763

Bahrain
Emergency 999 More Hotlines  In-Person Counseling 

Bangladesh
Emergency 999 More Hotlines  In-Person Counseling 

Barbados
Emergency 911 Suicide Hotline Samaritan Barbados (246) 4299999

Belgium
Emergency 112 Suicide Hotline Stichting Zelfmoordlijn 1813

Bolivia
Emergency 911 Suicide Hotline 3911270 More Hotlines  In-Person Counseling 

Bosnia & Herzegovina
Suicide Hotline 080 05 03 05

Botswana
Emergency 911 Suicide Hotline +2673911270 More Hotlines  In-Person Counseling 

Brazil
Emergency 188 More Hotlines  In-Person Counseling 

Bulgaria
Emergency 112 Suicide Hotline 0035 9249 17 223

Burindi
Emergency 117 More Hotlines  In-Person Counseling 

Burkina Faso
Emergency 17 More Hotlines  In-Person Counseling 

Canada
Emergency 911 Suicide Hotline 1 (833) 456 4566 More Hotlines  In-Person Counseling 

Chad More Hotlines  In-Person Counseling  Emergency 2251-1237

China
Emergency 110 Suicide Hotline 800-810-1117

Colombia
24/7 Helpline in Barranquilla 1(00 57 5) 372 27 27 24/7 Hotline Bogota (57-1) 323 24 25 More Hotlines  In-Person Counseling 

Congo
Emergency 117

Costa Rica
Emergency 911 Suicide Hotline 506-253-5439 More Hotlines  In-Person Counseling 

Croatia
Emergency 112 More Hotlines 

Cyprus
Emergency 112 Suicide Hotline 8000 7773

Czech Republic
Emergency 112

Denmark
Emergency 112 Suicide Hotline 4570201201

Dominican Republic
Emergency 911 Suicide Hotline (809) 562-3500 More Hotlines  In-Person Counseling 

Ecuador
Emergency 911 More Hotlines  In-Person Counseling 

Egypt
Emergency 122 Suicide Hotline 131114 More Hotlines  In-Person Counseling 

El Salvador
Emergency 911 Suicide Hotline 126 More Hotlines  In-Person Counseling 

Equatorial Guinea
Emergency 114 More Hotlines  In-Person Counseling 

Estonia
Emergency 112 Suicide Hotline 3726558088 ; in Russian 3726555688

Ethiopia
Emergency 911 More Hotlines  In-Person Counseling 

Finland
Emergency 112 Suicide Hotline 010 195 202

France
Emergency 112 Suicide Hotline 0145394000 More Hotlines 

Germany
Emergency 112 Suicide Hotline 0800 111 0 111 More Hotlines 

Ghana
Emergency 999 Suicide Hotline 2332 444 71279 More Hotlines  In-Person Counseling 

Greece
Emergency 1018

Guatemala
Emergency 110 Suicide Hotline 5392-5953 More Hotlines  In-Person Counseling 

Guinea More Hotlines  In-Person Counseling 
Emergency 117

Guinea Bissau More Hotlines  In-Person Counseling 
Emergency 117

Guyana
Emergency 999 Suicide Hotline 223-0001

Holland
Suicide Hotline 09000767

Hong Kong
Emergency 999 Suicide Hotline 852 2382 0000

Hungary
Emergency 112 Suicide Hotline 116123

India
Emergency 112 Suicide Hotline 8888817666 More Hotlines  In-Person Counseling 

Indonesia
Emergency 112 Suicide Hotline 1-800-273-8255 More Hotlines 

Iran
Emergency 110 Suicide Hotline 1480

Ireland
Emergency 116123 Suicide Hotline +4408457909090 More Hotlines  In-Person Counseling 

Israel
Emergency 100 Suicide Hotline 1201 More Hotlines 

Italy
Emergency 112 Suicide Hotline 800860022

Jamaica
Suicide Hotline 1-888-429-KARE (5273)

Japan
Emergency 110 Suicide Hotline 810352869090

Jordan
Emergency 911 Suicide Hotline 110 More Hotlines  In-Person Counseling 

Kenya
Emergency 999 Suicide Hotline 722178177 More Hotlines  In-Person Counseling 

Kuwait
Emergency 112 Suicide Hotline 94069304 More Hotlines  In-Person Counseling 

Latvia
Emergency 113 Suicide Hotline 371 67222922

Lebanon
Suicide Hotline 1564

Liberia
Emergency 911 Suicide Hotline 6534308 More Hotlines  In-Person Counseling 

Lithuania
Emergency 112 Suicide Hotline 8 800 28888 More Hotlines 

Luxembourg
Emergency 112 Suicide Hotline 352 45 45 45

Madagascar
Emergency 117 More Hotlines  In-Person Counseling 

Malaysia
Emergency 999 Suicide Hotline (06) 2842500 More Hotlines 

Mali
Emergency 8000-1115 More Hotlines  In-Person Counseling 

Malta
Suicide Hotline 179

Mauritius
Emergency 112 Suicide Hotline +230 800 93 93

Mexico
Emergency 911 Suicide Hotline 5255102550 More Hotlines  In-Person Counseling 

Netherlands
Emergency 112 Suicide Hotline 900 0113 More Hotlines 

New Zealand
Emergency 111 Suicide Hotline 1737 More Hotlines  In-Person Counseling 

Niger
Emergency 112 More Hotlines  In-Person Counseling 

Nigeria
Suicide Hotline 234 8092106493 More Hotlines  In-Person Counseling 

Norway
Emergency 112 Suicide Hotline +4781533300

Pakistan
Emergency 115 More Hotlines  In-Person Counseling 

Peru
Emergency 911 Suicide Hotline 381-3695 More Hotlines  In-Person Counseling 

Philippines
Emergency 911 Suicide Hotline 028969191 More Hotlines  In-Person Counseling 

Poland
Emergency 112 Suicide Hotline 5270000

Portugal
Emergency 112 Suicide Hotline 21 854 07 40 and 8 96 898 21 50

Qatar
Emergency 999 More Hotlines  In-Person Counseling 

Romania
Emergency 112 Suicide Hotline 0800 801200 More Hotlines 

Russia
Emergency 112 Suicide Hotline 0078202577577

Saint Vincent and the Grenadines
Suicide Hotline 9784 456 1044

São Tomé and Príncipe
Suicide Hotline (239) 222-12-22 ext. 123 More Hotlines  In-Person Counseling 

Saudi Arabia
Emergency 112 More Hotlines  In-Person Counseling 

Serbia
Suicide Hotline (+381) 21-6623-393

Senegal
Emergency 17 More Hotlines  In-Person Counseling 

Singapore
Emergency 999 Suicide Hotline 1 800 2214444 More Hotlines 

Spain
Emergency 112 Suicide Hotline 914590050 More Hotlines 

South Africa
Emergency 10111 Suicide Hotline 0514445691 More Hotlines  In-Person Counseling 

South Korea
Emergency 112 Suicide Hotline (02) 7158600 More Hotlines 

Sri Lanka
Suicide Hotline 011 057 2222662

Sudan
Suicide Hotline (249) 11-555-253 More Hotlines  In-Person Counseling 

Sweden
Emergency 112 Suicide Hotline 46317112400 More Hotlines 

Switzerland
Emergency 112 Suicide Hotline 143 More Hotlines 

Tanzania
Emergency 112 More Hotlines  In-Person Counseling 

Thailand
Suicide Hotline (02) 713-6793

Tonga
Suicide Hotline 23000

Trinidad and Tobago
Suicide Hotline (868) 645 2800

Tunisia
Emergency 197 More Hotlines  In-Person Counseling 

Turkey
Emergency 112

Uganda
Emergency 112 Suicide Hotline 0800 21 21 21 More Hotlines  In-Person Counseling 

United Arab Emirates
Suicide Hotline 800 46342 More Hotlines  In-Person Counseling 

United Kingdom
Emergency 999 Suicide Hotline 0800 689 5652 More Hotlines  In-Person Counseling 

United States
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