When to seek help
Warning signs that grief may benefit from professional support, and where to find help in Portugal.
If you are in crisis now
If you or someone you know is having thoughts of self-harm or suicide, call 112 (emergency) immediately. You can also contact SOS Voz Amiga at 213 544 545 (daily 15:30-00:30) or SNS 24 at 808 200 204 (24/7).
Normal grief vs. complicated grief
Normal grief
- • Waves of sadness that gradually become less intense
- • Ability to function in daily life, even if with difficulty
- • Gradual acceptance of the reality of the loss
- • Ability to have positive memories alongside sadness
- • Maintaining some social connections
- • Slowly returning to interests and activities
Complicated grief (warning signs)
- • Intense grief that does not lessen after many months
- • Inability to carry out daily activities
- • Persistent denial that the person has died
- • Feeling that life has no meaning or purpose
- • Complete withdrawal from all social contact
- • Inability to think about anything other than the loss
Seek help if you experience
⚠ Suicidal thoughts
Thoughts of ending your life, wanting to "join" the deceased, feeling that others would be better off without you. This is a medical emergency. Call 112.
⚠ Substance abuse
Using alcohol, medication, or drugs to numb the pain. Increasing consumption over time. Inability to cope without substances.
⚠ Inability to function
Unable to work, care for yourself or dependents, or manage basic daily tasks after several weeks.
⚠ Intense guilt
Persistent, overwhelming guilt about the death. Believing you could have prevented it. Constant self-blame.
⚠ Physical symptoms
Severe, unexplained physical symptoms (chest pain, breathing difficulties, significant weight loss). Neglecting your own medical conditions.
⚠ Prolonged numbness
Complete emotional shutdown lasting weeks or months. Inability to feel any emotion. Feeling disconnected from reality.
Where to get help
Emergency (INEM)
For immediate danger to life. Available 24/7.
SNS 24 (Saúde 24)
National health helpline. Available 24/7.
SOS Voz Amiga
Emotional support. Daily 15:30-00:30.
Telefone da Amizade
Friendship helpline. Daily 16:00-23:00.
How to access professional support
- • Step 1: Speak with your family doctor (médico de família) at your local health center (centro de saúde)
- • Step 2: Request a referral to a psychologist or psychiatrist through the SNS
- • Step 3: If waiting times are long, consider private practice. The Ordem dos Psicólogos Portugueses website lists licensed psychologists
- • Step 4: Look for specialized grief support groups in your area
How to access psychological support through the SNS
You can ask your family doctor (medico de familia) for a referral to a psychology or psychiatry consultation. Many health centres already have psychologists. You can also call SNS 24 (808 200 204) for mental health guidance.
Grief after suicide
A grief with unique characteristics
Grief after the death by suicide of a family member or friend is one of the most complex and difficult types of grief. Beyond the pain of loss, specific feelings arise that make this process particularly challenging.
Common feelings
- → Guilt: "I should have seen the signs", "I could have done more"
- → Shame: Fear of social judgement and stigma
- → Anger: Towards the person, towards yourself, towards the world
- → Unanswered questions: "Why?" – a question that may never have an answer
- → Isolation: Difficulty talking about the cause of death
What you need to know
- → It is no one's fault. Suicide results from deep suffering, not from a failure of those left behind.
- → You do not need to hide it. Speaking openly helps break the stigma.
- → Your grief is valid. The way the person died does not diminish your pain.
- → Specialised support is essential. Seek professionals experienced in this type of grief.
- → Support groups help. Being with people who have been through the same experience reduces isolation.
Specialised resources in Portugal
Helplines
- → SOS Voz Amiga: 213 544 545 (15:30-00:30, every day)
- → SNS 24: 808 24 24 24 (24 hours)
- → Telefone da Amizade: 222 080 707 (16:00-23:00)
- → Emergency: 112 (24 hours)
Specialised support
- → Sociedade Portuguesa de Suicidologia – information, training and support
- → Survivor support groups – contact your health centre or hospital
- → Ordem dos Psicologos Portugueses – directory of psychologists specialised in grief
- → SNS psychology consultations – ask your family doctor for a referral
If you are a suicide loss survivor
The risk of suicidal thoughts can increase in those who have lost someone to suicide. If you are having thoughts of harming yourself or ending your life, please call 112 immediately or go to the nearest emergency department. You are not alone and help is available.
Asking for help is a sign of strength
Seeking professional help is not a sign of weakness. It is a courageous step to take care of yourself. Mental health professionals are trained to help with this type of suffering and effective treatments exist. You do not have to go through this alone.