Were in the midst of a mental health crisis, with the traumas of this year building on troubles Americans already faced. The coronavirus pandemic and the national reckoning with racial injustice have led to painful emotional and behavioral struggles including thoughts of self-harm, according to recent data .

Like most mental health issues, thoughts and behaviors around self-harm exist on a spectrum, said Racine Henry, a therapist and owner of Sankofa Marriage and Family Therapy in New York.

Thoughts of self-harm can be as subtle as I wonder how my friends would react if I wasnt alive anymore and as blatant as hiding self-inflicted wounds, she said.

Theres also a difference between suicidality and non-suicidal self-injury that is, hurting yourself and/or having thoughts of self-harm. Both should be addressed.

Self-harm is an unhealthy coping method that can be fatal but it is not always intended to be such. Someone in danger [of suicide] has the intention of no longer living and is willing to bring about that reality through their own actions, Henry explained.

If youre at immediate risk for suicide or want to talk to someone right away about your mental health, you should call the National Suicide Prevention Lifeline at 1-800-273-TALK, or text hello to 741741 to speak with a counselor at the Crisis Text Line, or reach out to a local mental health crisis line (you can Google mental health crisis line and your location to find one close to you). The national crisis lines can also connect you with someone local.

Any thoughts of self-harm should be addressed ASAP. They dont need to be fatal in order to deserve attention. If you just started experiencing these thoughts recently or if youve had them for a while below is some more advice from experts as well as a list of vital resources that offer help.

First things first: Acknowledge whats happening.

The most important thing you can do when you have thoughts of self-harm is to recognize that theyre happening especially before they get any worse.

If you are struggling with your feelings and you begin to think to yourself, If I hurt myself, would that take the pain away? that is your first sign that something could be wrong, said Dan Reidenberg, executive director of Suicide Awareness Voices of Education . You might not actually engage in any self-harming behaviors, but the idea that you have thought of it is your yellow caution light that you need to talk to someone before it progresses to actual self-harm.

Distract yourself.

Focusing your thoughts elsewhere, even for a few minutes, can help you manage them better in the moment, said Craig Bryan, a professor of psychiatry and behavioral health at Ohio State University focusing on stress, trauma and resilience.

Some people listen to uplifting music, some people go for a walk, some people watch a funny TV show, Bryan said. Reaching out to someone who can take your mind away from the harmful thoughts may also be useful, he added.

These are not long-term solutions, but they can help you cope right now so you have more time to address whats going on.