Kuditabalela mu kanyinganyinga kakole: matuku a kumpala¶

Shi muntu udi pabuipi nebe mufua, udi mua kuikala ubala bualu ebu mu lupuishi. Mubidi webe udi mua kuikala umvua bibi, meji ebe kaena mua kupetangana, ne kuena mua kumanya tshiudi natshi dijinga to. Bidi bia pa tshibidilu. Kanyinganyinga kakole i tshitupa tshia kumpala tshia dijimija, ne kadi kanyanga mubidi ne lungenyi.

Kuena wenza bualu bubi nansha bumue, nansha wewe umvua anyi kuyi umvua to. Kakuena bualu nansha bumue budi ne bua kuenzeka lukasa to. Tshipatshila tshia dibeji edi ntshipepele: bua kukuambuluisha bua kupita mu matuku makese adi alonda ne mâyi makese, biakudia, dikisha ne bantu, ne kukuambila dîba ne mushindu wa kulomba diambuluisha dikuabu. Shi udi na meji a kujikija muoyo webe, kudi tshitupa tshidi tshileja bualu ebu kuinshi eku, ne bualu bua mushinga mukole budi ne: udi ne bua kuambila muntu mpindieu.

Enza nunku mpindieu¶

1. Somba anyi lala muaba muimpe. Teka makasa onso abidi panshi, anyi udibuikile mu tshilamba. Kuena ne tshia kuenza bualu bukuabu mu minite mikese to.
2. Nua dikopo dia mayi, ne udia tshintu tshikese bu mudi mampa, nkunde, supu, anyi biscuit. Ditshioka didi dijimija makanda, ne bantu ba bungi batu bapua muoyo bua kudia.
3. Puka bitekete bitekete. Ela mupuya bua kubala misangu inayi, ne kupatula mupuya bua kubala misangu isambombo, misangu mikese. Bualu ebu budi mua kutalaja mutshima udi unyunguluka.
4. Ubikila muntu umo. Ubikile mulunda, mulela, muena mutumba, anyi mulombodi wa tshitendelelu ne umuambile ne: "Luaku" anyi "Ndi nkulomba bua ikala nanyi ku telefone."
5. Wewe udiumvua kuyi mu bukubi, anyi wela meji a kudienzela bibi anyi kushipa muoyo webe, ambila muntu mukuabu mpindieu. Bikila nimero ya njiwu ya muaba uudi musombele (911 mu États-Unis ne Canada, 112 mu Union européenne mujima, 999 mu Royaume-Uni), anyi telefone wa njiwu bu mudi 988 mu États-Unis ne Canada. Tangila nomba ya tshimpitshimpi dibeji bua bakuabu.
6. Lekela bakuabu bindile. Mabikila ku telefone, mikanda, ne mapangadika bidi mua kuenzeka pashishe, ne diambuluisha.

Shi udi na kanyinganyinga ka mu tshiadi, lutatu lua kupuyakana, nansha udi umvua bu udi kayi ne makanda a mubidi, udi mua kubikila nimero wa lupitadi lua muaba unudi. Kanyinganyinga kadi mua kunyanga mutshima ne mubidi, ne misangu yonso mbimpe kuya kudikonkonona.

Kuena wenza bualu bubi to¶

Mu matuku a kumpala panyima pa lufu, bantu batu benza malu mu mishindu ya bungi. Bakuabu batu badila munkatshi mua mêba a bungi. Bamue kabena mua kudila to.

Bamue badi bumvua ditalala, pashishe bapueka pashishe. Bakuabu batu bumvua tshiji, buôwa, badipisha, bumvua disulakana, anyi kabayi bumvua tshintu nansha tshimue. Kakuena bulongame buimpe anyi bungi buakane to, ne nansha tshimue tshia ku bienzedi ebi katshiena tshileja ne: udi mu kanyinganyinga kakole to.

Udi kabidi mua kuikala ne meji adi akutshinyisha bu mudi: “Tshiena mua kutungunuka to” anyi “Mvua ne bua kuikala muenze bualu kampanda.” Meji aa adi atamba kuenzeka mu kanyinganyinga kakole ne misangu ya bungi adi apepeja padi matuku enda ne diambuluisha. Kabiena biumvuija ne: udi mutshioke to. Bidi biumvuija ne udi mukumbanyine dilama ne, pikalabi bikole anyi misangu ya bungi, diambuluisha dia muntu mulongesha.

Kakuena bualu budi ne tshia kuenzeka lukasa to. Udi mua kuangata dîba diebe dia kudia, kulala, kudila, kusomba mupuwe anyi kuikala ne bantu. Tshintu tshimuepele tshia lukasa ntshia bukubi buebe, ne bukubi bua muntu yonso udi ukueyemena.

Ntshinyi tshidi ditshioka dienza ku mubidi ne ku lungenyi¶

Ditshioka i mushindu udi lungenyi ne mubidi mua kutantamena bualu bunene budi kabuyi mua kuangata musangu umue. Bidi mua kuenza mêba a bungi, matuku anyi kupita apu, ne misangu ya bungi bitu bilua mu mavuala. Kumanya tshitudi mua kutekemena kudi mua kuenza bua kabikadi bienza buôwa to.

Bipeta bia ku mubidi bia pa tshibidilu¶

• Mutshima udi wenda lubilu anyi ututa.
• Disama dia mu tshiadi anyi mu nshingu, anyi diumvua dia bujitu.
• Kuteketa, kuteketa, anyi kumvua mashika.
• Disama dia mutshima, disama dia mu tshifu, anyi dipanga dia dijinga dia kudia.
• Disama dia mutu, anyi didiumvua ditekete.
• Mutu usama ne mifuba.
• Ditshioka dikole, anyi dipanga dikisha ne dipanga dia kusomba.
• Mukana muume, anyi lutatu lua kumina.
• Dishintuluka dia tulu, kusangisha ne dijuka dia kumpala menemene.

Bipeta bia pa tshibidilu pa lungenyi ne pa mushindu udi muntu udiumvua¶

• Dipanga dia lungenyi, anyi lungenyi lua se: bualu ebu kabuena bulelela to.
• Lutatu lua kutuma meji, kupua muoyo malu mapepele, anyi kujimija miaku.
• Kutangila malu misangu ne misangu mu lungenyi luebe.
• Kumvua anyi kumona muntu mu tshitupa tshîpi, bu mudi kuela meji ne: udi umvua dîyi diende anyi tshifungu tshia ku tshiibi. Bualu ebu budi butamba kuenzeka ne pa tshibidilu kabuena tshimanyinu tshia disama to.
• Mavuala a kanyinganyinga, tshiji anyi buôwa adi alua ne apita.
• Dipila, "bikala anu" meji, ne kudipisha anyi kudipisha bakuabu.
• Kanyinganyinga, buôwa, anyi buôwa bua kuikala nkayebe.

Malu a bungi aa adi ajika ku kakese ku kakese mu mbingu mikese, nansha mudiwu mua kupingana mu matuku a diledibua anyi paudi uvuluka muntu au. Shi udi na tshipupu tshia buôwa, bulombodi bua malu a buôwa udi umvuija tshia kuenza.

Padi bimanyinu bia ku mubidi bikengela diambuluisha dia munganga¶

Kanyinganyinga kadi mua kuleja bimanyinu bia bushuwa bia ku mubidi, kadi bimue bimanyinu bidi kabidi mua kuleja disama. Bikila nimero ya njiwu ya muaba unudi diakamue shi udi ne:

• Disama dia mu tshiadi anyi disama dia mu tshiadi, nangananga padidi ditangalake ku diboko diebe, ku nshingu anyi ku nshingu.
• Lutatu lukole lua kupuyakana.
• Kujimija lungenyi, anyi dikuma dia mutshima dia lukasa anyi dia patupu didi kadiyi dijika.
• Kuteketa mu mikolo mu tshimpitshimpi, mpala mupuekele, anyi lutatu lua kuakula.
• Dikokangana dikole anyi dia tshimpitshimpi.

Bua malu adi kaayi ne lukasa, bu mudi: disama dia muoyo didi dienda dikola, dipanga tulu dikole, anyi disama dipiadipia, yukila ne munganga webe anyi ubikile munganga. Difuisha muntu udi bualu buimpe bua kuya kumona munganga webe, ne kabakuela meji ne: udi wenza tshimvundu to.

Bintu bia nshindamenu: mayi, biakudia, tulu, dienda¶

Paudi mu tshinyongopelu, bintu bia nshindamenu ke bintu bia kumpala bia kukuluka. I bintu bidi kabidi bikuambuluisha bikole. Kuena ne bua kubienza bimpe menemene to. Bikese bidi bikumbane.

Mâyi¶

Kudila, tunyinganyinga, ne kubenga kunua maluvu bidi mua kukushiya ne mâyi mu mubidi, bidi mua kukuvuija mutu usama ne tshiji tshikole. Ikala ne dikopo anyi mulondo pabuipi ne kunua dituku dijima. Maluvu a luya bu mudi tshiayi, anyi maluvu matoke, adi mua kukusamba.

Biakudia¶

Kuena mua kumvua nzala to, anyi udi mua kujinga kudia bionso. Bionso bibidi mbimpe. Teta kudia bikese mu bikondo bia pa tshibidilu.

Bintu bipepele bidi mua kuikala: supu, mampa, yaourt, mamuma, mayi, bukula, anyi sandwich. Shi udi umona ne udi kayi mua kukokesha bua kulamba, itaba biakudia kudi bena mutumba ne balunda bebe, anyi lomba biakudia bia patupu.

Shi udi na disama bu mudi disama dia diabete, wanga manga eba anu bu pa tshibidilu ne ikala wenza malu audi wenza pa tshibidilu bilondeshile muudi mua kuenza. Wewe kuyi mumanye mushindu udi kanyinganyinga kanyanga nsombelu webe, bikila munganga webe.

Kulala¶

Misangu ya bungi tulu tutu tunyanguka mu matuku a kumpala. Udi mua kulala, kujuka pa dîba 3 wa dinda, anyi kulota bilota bimpe. Bamue bantu batu balala mêba a bungi. Bionso ebi mbitangalake.

Malu adi mua kuambuluisha:

• Ikisha mu nzubu mutoke, mutoke nansha wewe kuyi ulala.
• Keep a regular time for going to bed and getting up, as far as you can.
• Epuka biamu bia kumona nabi ne ngumu mu dîba dia ndekelu kumpala kua kulala.
• Teta maluvu a luya, adi kaayi ne kafeyine.
• Funda malu adi akutonda anyi malu audi ne bua kuenza malaba, bua kawuyi mu mutu to.
• Keep a light or a radio on if the quiet feels hard.

If you are prescribed sleep medicine, follow the label and your doctor's advice. Do not take anyone else's medicines. Please be cautious with alcohol, because it may help you drop off but usually disturbs sleep and can deepen low mood.

Gentle movement¶

A short walk, some stretching, or sitting outside in daylight can ease tension. You do not need to exercise hard. Ten minutes of fresh air is enough. If you do not feel able, simply stand and stretch, or sit by a window.

A simple daily check¶

Each morning and evening, ask yourself:

• Have I had something to drink.
• Have I had something to eat.
• Have I talked to one person.
• Have I rested for a while.
• Do I feel safe.

If the answer to the last question is no, go to the section on safety below.

Being with people, and being alone¶

Some people want company all the time, and others need quiet. Both are fine. In the first days it is usually helpful to have at least one person nearby who can answer the door, make tea, and notice if you are not coping.

Accepting help¶

People often say, "Let me know if you need anything." It can be hard to ask, so you can give them a specific job: "Could you pick up milk," "Could you sit with me tonight," or "Could you phone my sister." Most people are glad to be useful.

Setting limits¶

You may be flooded with calls, visits, and messages. You are allowed to say, "I am not up to talking just now." You can choose one person to pass on news, or leave your phone on silent for a few hours. You can also turn off notifications, or ask a friend to monitor messages.

If you are alone¶

If you live alone, or you are away from home, tell someone how you are feeling and ask them to check in. A phone call, a video chat, or a message at set times each day can help. Think about whether you can stay with a friend or relative for a few nights.

If you are alone and feel unsafe, call your local emergency number or a crisis line. You do not have to be alone with it.

Alcohol, drugs, and other ways of coping¶

It is common to want to numb painful feelings. Alcohol, drugs, or unprescribed medicines can seem to help in the moment, but they often make grief, sleep, and mood worse. They also carry real risks, especially if you are already exhausted and not eating.

If you notice that you are drinking or using more than you want to, or you are worried about your use, speak to your doctor or a support service. The guide on opioid overdose explains what to do if someone has taken too much. If you are in recovery, tell your support network and attend your usual meetings or contacts.

Safer ways to ease feelings include:

• Kuyukila ne muntu wa kueyemena.
• Writing, drawing, or recording voice notes.
• Listening to music.
• Taking a warm shower or bath.
• Walking outside, or sitting in nature.
• Holding a warm drink or a soft blanket.
• Disambila, dielangana meji anyi malu makuabu adi akusamba.

Kuangata mapangadika, ne tshia kupingaja¶

Mu kanyinganyinga kakole, meji adi mua kuikala makole. Mapangadika manene, bu mudi kusumbisha nzubu, kuya muaba mukuabu, anyi kuenza mapangadika manene a malu a mfranga, mbimpe kuapingaja panyima padiku mushindu. Udi mua kuamba ne: “Nengangata dipangadika mu mbingu mikese.” Bantu ba bungi batu batangila panyima ne basanka bua muvuabu bindile.

Midimu mikuabu kayena mua kuindila to, bu mudi kufunda muntu udi mufue anyi kulongolola tshibilu tshia madilu. Bua malu aa, lomba mulunda webe anyi mulela webe bua kusomba nebe, kufunda malu ne kuela nkonko. Mulombodi pa mêba ne matuku a kumpala kunyima kua lufu lua muntu kumbelu udi umvuija tshidi mua kuindila ne tshidi katshiyi mua kuindila.

Mudi kanyinganyinga kashintuluka mu bule bua matuku¶

Kanyinganyinga katu kalonda bipepele to. Misangu ya bungi bitu bilua mu mavuala: kumpala bikole, pashishe bipepele, pashishe bikole kabidi pabuipi ne tshivulukilu. Bantu ba bungi batu bamona lumingu luibidi anyi luisatu lukole kupita lua kumpala, bualu buôwa budi bujika ne benyi badi bumbuka.

Mu mbingu ne ngondo, bantu ba bungi batu bamona ne: lutatu ludi lujika, ne badi mua kuela meji bua muntu au ne kanyinganyinga ne dianyisha. Kuena "upita" dijimija to, kadi udi mua kulonga mua kuditantamena. Mafikilu a mufikilu, a diledibua, ne a mafesto bidi mua kupingaja kanyinganyinga, ne bualu ebu mbua pa tshibidilu.

Padi kanyinganyinga mua kuikala dijinga ne diambuluisha dikuabu¶

Bua bantu ba bungi, kanyinganyinga kadi katamba kukola ku kakese ku kakese. Bua bamue, bidi bishala bikole ne bibapangisha bua kuikala ne nsombelu wabu munkatshi mua ngondo ya bungi. Bimue bibambalu bia malu a bukola bua mubidi bidi biumvuija bualu ebu bu dibungama dia matuku a bungi. Bimanyinu bidi mua kuikala:

• Dijinga dikole anyi diditatshisha bua muntu didi kadiyi dijika ne dîba.
• Kubenga kuitaba lufu kunyima kua ngondo ya bungi.
• Feeling that life has no meaning, or that part of you has died.
• Being unable to carry out daily tasks, work, or care for others.
• Staying away from anything that reminds you of the person, or being unable to stop thinking about them.

If these signs continue beyond about six to twelve months, or sooner if you are struggling, speak to your doctor or a bereavement counsellor. Help is effective, and there is no shame in asking.

When to seek help¶

You do not have to wait until things are unbearable. Speak to your doctor, a counsellor, a bereavement service, or a faith leader if:

• You cannot sleep for several nights in a row.
• You are not eating or drinking, or you are using alcohol or drugs to cope.
• You have panic attacks, or constant overwhelming anxiety.
• You cannot function at work, at school, or at home after a few weeks.
• You feel guilty or blame yourself in a way that does not ease.
• You feel numb or detached for a long time.
• You have a pre-existing mental health condition that seems worse.
• You are caring for children or others and feel unable to cope.
• You have thoughts of harming yourself or ending your life.

Types of support¶

Meji a kudishipa: bimanyinu bia didimuija ne tshia kuenza¶

Bantu ba bungi badi mu kanyinganyinga batu bela meji a tshitupa tshîpi bu mudi: “Ndi musue kulala ne tshiyi njuka” anyi “Ndi musue kuikala nabu.” Malu aa adi atamba kuenzeka, ne kuikala nawu kakuena kumvuija ne: neuenze malu bilondeshile bualu ebu to. Kadi bidi mua kuikala tshimanyinu tshia se: udi dijinga ne diambuluisha, ne bobu balue bakole anyi bafike ku dimanya malu masunguluke, ke dîba dia kuenza bualu kampanda.

Warning signs in yourself¶

• Thinking about ending your life, or wishing you were dead.
• Making a plan, or thinking about how you would do it.
• Looking for ways to harm yourself.
• Feeling hopeless, trapped, or like a burden.
• Giving away possessions, or saying goodbye.
• Feeling a sudden, strange calm after being very distressed.
• Using more alcohol or drugs.

What to do if you are thinking about suicide¶

1. Tell someone now. Say it plainly: "I am thinking about ending my life." You do not need to say it perfectly.
2. Call a crisis line or your local emergency number. In the United States and Canada, call or text 988. In the United Kingdom and Ireland, Samaritans is on 116 123, and in an emergency call 999. In Australia, Lifeline is on 13 11 14, and in an emergency call 000. For other countries, see the nomba ya tshimpitshimpi dibeji.
3. Move away from anything you could use to harm yourself. This includes medicines, sharp objects, and weapons. Ask someone to remove them, or go to another place.
4. Do not stay alone. Go to a friend, a relative, or a public place, or ask someone to come to you.
5. If you have already taken something, or have hurt yourself, call your local emergency number straight away.

Strong suicidal feelings are a medical emergency, not a weakness. They can pass, and help works. Many people who have felt this way in grief are glad later that they reached out.

Warning signs in someone else¶

If you are worried about a friend or relative who is grieving, look for:

• Talk of wanting to die, or of being a burden.
• Withdrawing from friends and family.
• Giving away belongings.
• Sudden calm after a period of deep distress.
• Increased alcohol or drug use.
• Saying goodbye in an unusual way.
• Taking risks, or not caring about safety.

What to do if someone else may be at risk¶

• Ask directly. "Are you thinking of ending your life." Asking does not put the idea in their head. It can bring relief.
• Listen without judging, and do not argue or try to fix everything.
• Stay with them, or make sure someone else does.
• Remove or secure means of harm, if you can do so safely.
• Call a crisis line or your local emergency number. Do not leave them alone if they are in immediate danger.
• Londa mu matuku adi alonda. Dipetangana didi diambuluisha.

Balombodi pa lutatu lua bukola bua mubidi ne kukuatshisha muena mu dîku udi ne lutatu lua lungenyi umvuija tshia kuenza ne kuamba mu bule ne mu butshiama.

Mushindu wa kusungula tshia kuenza¶

flowchart TD
    A["Udi mu kanyinganyinga kadi kuyi mumanye tshiudi natshi dijinga"] --> B{"Udiku wela meji bua kujikija muoyo webe anyi udi mu njiwu anyi"}
    B -->|"Eyowa"| C["Bikila nimero ya njiwu ya muaba unudi anyi nimero wa njiwu mpindieu"]
    C --> D["Ikala ne muntu ne umbuke ku malu adi mua kukuenzela bibi"]
    B -->|"Tòo"| E{"Udiku ne kanyinganyinga ka mu tshiadi anyi lutatu lua kupuyakana"}
    E -->|"Eyowa"| F["Bikila nimero ya njiwu ya muaba unudi"]
    E -->|"Tòo"| G["Nua mayi, nudia tshintu tshikese ne nuikishe"]
    G --> H["Ikala uyukila ne muntu umo wa kueyemena lelu"]
    H --> I["Tangila munganga webe anyi nzubu wa diambuluisha dia lufu pikala bimanyinu bitungunuka"]

Milongo ya ntatu bilondeshile ditunga¶

Mulongo ewu i tshibangidilu, ne nomba idi mua kushintuluka. Tangila nomba ya tshimpitshimpi dibeji dia ditunga dienu.

If you are in another country, search for your national suicide prevention or crisis line, or ask your doctor. If you cannot find one, call your local emergency number.

Looking after yourself if you are also caring for others¶

If you have children, older relatives, or others who depend on you, you may feel that you have to hold everything together. Please remember that you cannot care for others if you do not care for yourself. Share the work, and ask for help.

• Ask another adult to look after children for a few hours so you can rest.
• Itaba bintu bia kudia ne bia mudimu.
• Ambila bana anu tshidi tshienzeke, wenza mudimu ne bulombodi budi pa kuambila bana ne bansonga bua lufu.
• Let children see that you are sad, and that you are coping with support.
• Ambila tshilongelu, ne mfumuebe wa mudimu pikalabi bikengela.

Wewe muikale mutangidi munene kunyima kua disama dia matuku a bungi, udi mua kudiumvua mutshioke ne mutupu. Dikisha ki ndia budinangi to. Tangila munganga webe, udi mua kutangila makanda ebe a mubidi kunyima kua tshikondo tshile tshia dilama.

Going back to work or school¶

When you return to work or school, you may feel exposed, tired, or unable to concentrate. This is normal. If you can, go back gradually, with shorter days or lighter tasks at first. Tell a manager or teacher what you are comfortable sharing, and ask them to tell colleagues so you do not have to explain again and again.

Expect some difficult moments. A kind word, a song, or a smell can bring tears without warning. Know where you can go for a few minutes, such as a quiet room or outside. Keep water and a snack with you, and plan one small thing to look forward to at the end of the day.

If you feel unable to work after a few weeks, speak to your doctor. In many countries a doctor can support time off or a phased return, and some employers have counselling services you can use in confidence.

Sudden waves and how to ride them¶

Grief often arrives in waves, even weeks later. A wave may feel like a tightening in the chest, a lump in the throat, a sudden urge to cry, or a flood of memories. It usually rises, peaks, and eases in a few minutes, though it may feel like forever.

When a wave comes:

1. Stop and breathe out slowly, longer than you breathe in.
2. Name what is happening. Say to yourself, "This is a wave of grief. It will pass."
3. Put a hand on your chest or hold something warm.
4. Let the feeling be there. You do not need to push it away.
5. When it eases, drink some water, and do something small and kind for yourself.

If you find yourself having intense panic, struggling to breathe, or feeling that you are losing control, the bulombodi bua malu a buôwa has calm steps to follow.

Remembering and rituals¶

Many people find comfort in small rituals: lighting a candle, saying a prayer, looking at photos, listening to favourite music, or telling stories. You can do these whenever feels right. You can also wait. There is no schedule.

Some people find it helpful to write a letter to the person who died, keep a journal, or make a memory box. Others prefer not to look at reminders for a while. Follow your own pace.

Taking care of your physical health in the weeks ahead¶

After the first days, try to keep up with your usual health care:

• Take regular medicines as prescribed.
• Attend appointments, or reschedule them rather than skipping them.
• Eat regular meals and drink water.
• Move gently most days.
• Spend a little time outside in daylight.
• Keep contact with at least one person each day.

If you find you are catching colds more often, or feeling very run down, mention it to your doctor. Long term stress can affect the body.

Mukanda wa dilongesha dia diambuluisha dia kumpala¶

A hands-on first aid course from the Red Cross, St John Ambulance, or a local provider can teach you how to respond in emergencies, including mental health first aid in some places. This is not something you need to think about today. It is simply an option for later, if it would help you feel more prepared.

Nkonko itubu bela misangu ya bungi¶

Is it normal to feel nothing after someone dies?¶

Yes. Numbness is one of the most common reactions in acute grief and is the mind's way of protecting you while you take in what has happened. Feelings often come later, in waves, and there is no right or wrong way to react. If the numbness lasts for a very long time or you feel completely disconnected from life, speak to your doctor or a bereavement counsellor.

I cannot sleep or eat. When should I worry?¶

Disturbed sleep and low appetite are very common in the first days. Try to sip fluids, eat small amounts, and rest even if you cannot sleep. If this continues for more than a few days, or you feel faint or unwell, speak to your doctor, and call your local emergency number if you have chest pain or trouble breathing.

What if I think about ending my life?¶

Tell someone now, and call a crisis line or your local emergency number. In the United States and Canada you can call or text 988, in the United Kingdom and Ireland you can call Samaritans on 116 123, and in Australia you can call Lifeline on 13 11 14. Stay with another person, and move away from anything you could use to harm yourself, because help is available and these feelings can pass.

How can I help a friend who is grieving?¶

Stay close, listen without trying to fix, and offer small practical help such as meals, lifts, or sitting with them. Ask directly if they are having thoughts of suicide if you are worried, because asking does not make it more likely. If they are in danger, stay with them and call a crisis line or your local emergency number.

Miaba mifumina¶

• NHS (United Kingdom): "Bereavement and grief", "Coping with bereavement", and guidance on suicidal thoughts.
• 988 Suicide and Crisis Lifeline (United States) and 988 Suicide Crisis Helpline (Canada).
• National Institute of Mental Health (United States): suicide warning signs and prevention.
• American Psychological Association and American Heart Association (United States): grief, stress, and heart health, including advice to seek care for chest pain.
• Samaritans (United Kingdom and Ireland), Cruse Bereavement Support (United Kingdom).
• Lifeline and Beyond Blue (Australia), and Grief Australia.
• World Health Organization: guidance on prolonged grief and on preventing suicide.
• Croix-Rouge (Croix-Rouge wa bena Amerike, Croix-Rouge wa bena Grande-Bretagne): kutantamena dijimija ne kukuatshisha bakuabu.
• Hospice UK ne National Hospice and Palliative Care Organization (United States): diambuluisha dia bafuishe.

Dibeji edi ndimanyisha dia bantu bonso kadi ki ndia mibelu ya malu a luondapu to. Shi udi na kanyinganyinga pa mwanda wa bukomo bwa ngitu nansha bwa bukubi, yukila na muñanga nansha ubikile nimero ya lusa ya muaba unudi.

Malu adi apetangana¶

• Muena mu diku diabu wakafua butuku bujima kumbelu mu tshimpitshimpi
• Mêba ne matuku a kumpala kunyima kua lufu lua muntu kumbelu
• Kuambila bana ne bansonga bua lufu
• Tshilumbu tshia bukola bua mubidi
• Kuambuluisha muena mu dîku udi ne lutatu lua lungenyi