Suicidal Thoughts
What they are and what you can do to cope.
What are suicidal thoughts
Feeling suicidal can range from thinking about dying to planning how to do it. It might make you feel scared or overwhelmed, but it's important to know you're not alone. Many people go through these thoughts at some point in their lives.
People experience suicidal feelings differently. You might feel overwhelmed by tough emotions, feeling like you can't handle them. It might not be so much about wanting to die, but feeling like you can't keep living the way you are.
These feelings can grow gradually or fluctuate from one moment to the next. It's normal to feel confused about why you're feeling this way.
What You may Think or feel.
Hopeless, like there is no point in living
Tearful and overwhelmed by negative thoughts
Unbearable pain that you can't imagine ending
Useless, not wanted or not needed by others
Desperate, as if you have no other choice
Like everyone would be better off without you
Cut off from your body or physically numb
Fascinated by death.
What you may experience
Poor sleep, including waking up earlier than you want to
A change in appetite, weight gain or loss
No desire to take care of yourself, for example neglecting your physical appearance
Wanting to avoid others
Making a will or giving away possessions
Struggling to communicate
Self-loathing and low self-esteem
Urges to self-harm.
“When you don’t have the strength to take another step, ask those you love to pull you.”
Coping with these thoughts.
When you're in the grip of suicidal feelings, it can be really tough. It might seem like there's no way out, like acting on those feelings is the only option, or that nothing can make the pain go away.
But remember, those feelings, though intense, can pass.
In this moment, there are things you can try. Even if it feels like nothing will make a difference, give these strategies a chance. You might feel differently once you've given them a shot.
Instead of fixating on the future, focus on getting through this moment or day.
You've likely experienced similar feelings before, and they've eventually faded. Remind yourself that this pain is temporary; it will likely ease with time.
Try changing your immediate thoughts by doing something different or shifting your focus. It doesn't have to be a big change—small steps can help.
Don’t make a decision today
You don’t need to act on your thoughts right now.
You can try to focus on just getting through now, or today, and not the rest of your life.
You may have had these thoughts before, but you feel less able to cope today. You might find that you are more able to cope in a few days.
Other ways to cope
Talk to someone about how you are feeling - This could be a Family Member, Teacher, Friend, Counsellor or a Hotline.
If you are finding it hard to talk about what you’re going through, you can try starting with:
“Lately, I’ve been feeling…”
“I think it started when…”
“I’ve been feeling this for a while…” or“I’m thinking about…”Write about your feelings, Writing down how you are feeling can really help. Writing in a journal or on a piece of paper and then destroying that paper can give you a sense of relief.
Take things a little at a time. Set out to get through the next day, the next week or month, perhaps the next hour or even less. Tell yourself: "I've got through so far, I can get through the next hour".
Distractions
Do something else, and focus your attention fully on what you're doing, e.g. • Gardening
Household chores
Physical exercise - walk, run, cycle, dance.
Tapping (Emotional Freedom Technique)
Reading - magazine, self help book
Television
Seek out a supportive discussion forum on the internet •
Learn something new on the internet •
Go to the park, the beach - pay attention to nature.
Visit someone
Music
Play with a pet.
DIY
Feed the birds
Sudoku or crossword
Do something creative: painting, writing, knitting, play a musical instrument, make a collage, bake a cake, cook a meal, arrange some flowers, make a website or blog.
Safety Plan
Having a safety plan while in a moment of crisis can be extremely helpful.
You can make your own on websites and apps such as:
Canva
Word
Phonto
Or you can download some online.
“These thoughts aren’t permanent, You will feel okay again, with the right support ”