Feeling overwhelmed or unsafe? Do this first: remove immediate danger, tell someone nearby, and call for emergency help if you’re at risk of hurting yourself or someone else. If you’re in immediate danger, call 911 (or your country’s emergency number) right now.
Grounding helps fast. Name five things you see, four you can touch, three you hear, two you smell, one you taste. Breathe slowly: inhale 4 counts, hold 4, exhale 6. If those don’t work, call a trusted friend, chaplain, or a family member and tell them what’s happening—say you need support right now.
If you’re in the U.S. and thinking about suicide, dial 988 then press 1 to reach the Veterans Crisis Line. You can also text 838255 or chat at veteranscrisisline.net. These options connect you with counselors 24/7 who know military life and can help you find local care immediately.
Can you get medication right away? Often yes. If you need an emergency refill, call your TRICARE network pharmacy or military pharmacy and ask about urgent supplies. If your usual medication isn’t on hand, the pharmacist can suggest an equivalent covered on the TRICARE formulary or contact your prescriber for a short-term solution.
Can’t reach your primary care manager (PCM)? Go to urgent care or the emergency room. TRICARE covers emergency behavioral health care; keep records of visits and prescriptions so claims process smoothly. Use our formulary search at tricareformularysearch.org to check whether a drug is covered and what tier it’s in—this helps you and your provider pick alternatives faster.
After immediate danger passes, schedule a follow-up with behavioral health. Ask your provider for a written safety plan: warning signs, coping steps, contact names, and steps to remove or secure means of harm. Share that plan with someone you trust.
Practical tips that help between appointments: keep meds in a visible, secure spot; set simple routines for sleep, meals, and short walks; use one or two grounding exercises you actually like. If stress wrecks your sleep, avoid heavy caffeine after midday and try a 20-minute walk before bed.
If you’re a caregiver or friend, don’t minimize feelings. Listen, ask direct questions about safety, help them call the crisis line or a provider, and stay with them until help arrives. You don’t have to fix everything—being present matters.
If you need more TRICARE-specific steps, visit tricare.mil or use the search tool on this site to find covered meds, network pharmacies, and behavioral health resources near you. Keep emergency numbers saved and update your plan after each crisis so you’re better prepared next time.
In this piece, we'll explore how to effectively support a friend who's going through a mental health crisis. We'll touch on the importance of understanding, compassion, and patience, as well as offering practical advice on how to navigate these challenging situations. This is a topic that touches many of us, and it's essential to equip ourselves with the knowledge to offer the right kind of support. After all, our friends' wellbeing matters deeply to us, and we want to be there for them in the best way we can. Journey with me as we unpack this important and sensitive topic.
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