To Those Who May Be Suffering in Silence – A Message of Hope

In honour of this September being Suicide Prevention Month, I would like to take this opportunity to shed some light on those who may be struggling silently.

Suicide is real. It’s happening around us, quietly, painfully - perhaps more often than we realise. But where does this pain come from? And more importantly, how can we, as a community, start to recognise, respond, and offer support before it’s too late?

For me personally, learning about mental health has always helped me navigate difficult situations and in turn know how to help others if they were in a similar situation. Understanding doesn’t take the pain away, but it gives language – creating space for compassion, for ourselves and others. In essence, the more we know, the better we can show up for ourselves and each other.

Feeling like a burden does not mean that you are one

Many of us have been there, at rock bottom and in those moments where it feels like we’re just..invisible. Not feeling seen, not feeling heard, not feeling cared for and sometimes not even feeling in touch with ourselves or our physical surroundings. When the days feel unbearably long, even the smallest tasks feel exhausting, and we wait for time to pass without knowing why we feel so heavy. We start to feel like a burden, not only to those around us, but to ourselves too – as if our existence is too much.

But please let me remind you, feeling all these emotions and feeling like a burden does not mean that you are one.

What you feel, isn’t always what is

The mind has a funny way of playing tricks on us in these moments, and these emotions feel overly consuming to the point that we identify with them. These thoughts can be so quiet, but they shape everything: they stop us from speaking, from reaching out, from asking for help.

Your emotions are always valid, but they are not always factual. You are not the voice in your head that tells you that you’re too much, nor a burden – you are simply a human being carrying something heavy. And that’s something we are all faced with at times.

Separating how we feel from what is true is hard, especially when we feel consumed by hurt and our emotions seem to speak louder than reality. But the simple recognition that your pain is not your identity is a powerful step in the right direction.

You matter and you are enough even when you are not okay

It’s easy to believe that our worth is tied to what we can offer - our success, our productivity, our smile or even how we appear to others. But your value doesn’t disappear on the days you’re quiet, low, or lost. You matter even when you don’t feel okay. Your presence, not your performance, is what makes you valuable. You don’t need to be ‘fixed’ to deserve love, care, or support.

You are valuable today, you were valuable yesterday even though you had a bad or good day and you are valuable in every day that follows.

Asking for help…

When we are already barely handling ourselves, it can feel like the hardest thing to do to ask for help. Not because we don’t want support, but because we fear what asking for help might mean and how our situation will be received. Will they think I’m weak? Am I being too dramatic? Will they even care enough? – these thoughts are louder and more common than we like to admit

We always hear that asking for help isn’t a sign of failure, but a sign of strength – but let’s unpack this further. It’s strength because you’re fighting to stay, to cope and to be seen. It means you’re brave enough to face the pain head￾on and even if it doesn’t feel like it, deep down you know there is a light at the end of the tunnel and you will find your way out.

Small steps to take when you recognise you are struggling:

‘This too shall pass’

In the darkest moments, remind yourself how far you’ve come. Every good day proves that a bad one passed. Affirm to yourself – ‘this too shall pass’

Focus on the small wins

Whether it be making your bed, following your morning routine or speaking to a loved one – these are victories and steps in the right direction.

Grounding techniques and being kind to yourself

Use your five senses to come back to the present. Name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. Take your time. You’re doing the best you can, and that will always be enough.

A letter to your future self

One of my personal favourites and something that has really helped me see the silver lining in a hard situation is writing a letter to my future self. Picture the strength it took to make it through - the joy of having overcome the hard times, and the peace waiting on the other side.

Supporting someone who may be struggling

Find out what they need

Sometimes people want advice, other times they just need to be heard. Gently ask: ‘Do you want me to listen or help you figure things out?’

Validate their feelings

Let them know it’s okay to feel how they’re feeling. Say things like: ‘I may not fully understand, but I’m here for you and I see you.’

Regular check ins

A simple ‘thinking of you’ message can go a long way. Consistency shows care – sometimes the most meaningful support isn’t what you say, it’s that you keep showing up, even in small ways.

Hold space without pressure

Let them share at their own pace – just being there, in the present moment, can be more powerful than having the perfect words. They know they’re not alone.

Closing thoughts

For anyone that is struggling right now - You are still here. That means something and that matters. Even if it feels like no one sees you, even when you feel like a shadow of yourself. Even when your mind tells you that you don’t belong – you do. Your presence still matters, even in the dark. Especially in the dark.

You have made it through every hard day and season of your life so far – this time will be no different. The storm will pass and brighter days will find you again, you will be okay.

Here at The Heera Foundation, we believe that no one should struggle alone. Everyone deserves to feel heard, supported, and seen. If you or someone you know needs support, please don’t hesitate to reach out.

To get in touch with The Heera Foundation for more information or support with Mental Health resources, please check out our website or call us on 0300 102 1524 to speak to a member of our team. We see you, we hear you and we are here to support you.