You are not alone.

If you are thinking about ending your life, or you are worried about someone who is, please reach out right now. You will reach a real person, any hour, any day, and it is free and private.

The 988 Suicide and Crisis Lifeline serves the United States. If you are in immediate danger, call 911. Outside the U.S., findahelpline.com lists local lines.

Fear grows in silence. Pick one person you trust, a friend, a brother, a sister, a mentor, a pastor, a doctor, and tell them the truth about where you are. You do not need the right words. "I am not okay" is enough. Reaching out is not weakness. It is the first brave thing.

You cannot out-think fear alone. Many of us only found our footing when we found something larger than ourselves: God, a higher purpose, a calling, a community that believes you matter. However you name it, you were not made to carry this by yourself. Sit in stillness. Pray if you pray. Ask for help, and then watch who shows up.

Small things done every day change a life. Five minutes is enough.

• Start the day in stillness or prayer, before the phone.
• Write down three things you are grateful for.
• Move your body. A walk counts.
• Do one brave thing you have been avoiding.
• Before bed, write one honest sentence about your day.

You do not have to read the book to begin. The workbook is open to you right now. One honest question at a time is a real start.

The goal is not to do this alone forever. Tell us where you are and we will connect you with a group and a community that will walk with you.