Suicidal thoughts can be incredibly overwhelming and frightening, but it’s important to know that you’re not alone and there are ways to cope during these difficult times. If you find yourself struggling with thoughts of suicide, there are steps you can take to stay safe and get the help you need.
1. Reach out for support
Here are some steps you can take: If you feel comfortable, contact someone you trust for support. This can be a trusted friend, family member, or mental health professional. Letting someone know how you’re feeling can be a huge relief and help you feel less alone in your struggles.
If you’re uncomfortable talking to someone you know, hotlines and online resources are available for support. You could call a crisis helpline. These helplines are staffed by trained professionals who can support and help you identify the next steps.
2. Create a safety plan
Creating a safety plan is critical when dealing with suicidal thoughts. This is a plan that outlines steps you can take to stay safe when you’re feeling overwhelmed. This can involve reaching out for help, distracting yourself with activities you enjoy, and avoiding substances like drugs and alcohol that can exacerbate suicidal ideation.
Your safety plan should include a list of emergency contacts, including mental health professionals, friends, family, and emergency services. It should also outline specific steps you can take when you’re feeling suicidal, including distraction techniques like going for a walk or listening to music. It’s essential to review your safety plan and update it as needed regularly.
3. Seek professional help
If you’re dealing with suicidal thoughts, seeking professional help is essential. This can involve seeing a therapist or counsellor who can help you work through the underlying issues contributing to your suicidal ideation. They can also help you develop coping strategies and a safety plan to help you stay safe during difficult times.
In some cases, medication may also be recommended to help manage symptoms of depression, anxiety, or other mental health conditions contributing to suicidal thoughts. Working closely with a mental health professional is essential to ensure you receive the proper treatment for your needs.
4. Practice self-care
Taking care of yourself is crucial when dealing with suicidal thoughts. This can involve getting enough sleep, eating a healthy diet, staying hydrated, and engaging in physical activity. Establishing a regular self-care routine can also help you manage stress and reduce the risk of suicidal ideation.
In addition to physical self-care, it’s essential to prioritize mental and emotional self-care. This can involve practicing mindfulness, journaling, and connecting with supportive others who can offer understanding and empathy.
5. Identify your triggers
Identifying your triggers can be helpful when dealing with suicidal thoughts. These situations, people, or circumstances tend to increase your risk of feeling suicidal. Common triggers include stress, relationship problems, financial difficulties, and substance use.
Once you’ve identified your triggers, you can develop strategies for managing them. This can involve avoiding situations that trigger suicidal thoughts, practicing relaxation techniques when dealing with stress, and seeking support from friends and family when you’re struggling with difficult emotions.
6. Remove access to harmful means
If you’re feeling suicidal, removing access to harmful means is essential. This can involve safely disposing of medication or firearms or asking someone else to hold onto these items for you. Eliminating access to these means can reduce the risk of impulsive actions leading to self-harm or suicide.
7. Take action
If you’re feeling suicidal, taking action as soon as possible is essential. This may involve going to the emergency room or contacting emergency services if you’re in immediate danger. If you’re not in immediate danger, you can still seek help from a mental health professional, contact a crisis hotline, or reach out to friends and loved ones for support.
It’s important to remember that help is available if you are dealing with suicidal thoughts. You don’t have to suffer alone, and there are steps you can take to stay safe and get the help you need. With the proper support and resources, it’s possible to overcome suicidal ideation and move forward toward a brighter future.
