Many people who face suicidal thoughts seek relief from emotional pain, not death. These thoughts are serious, but they can be managed. Thoughts don’t have to become actions. Discover 3 key steps to move beyond suicidal thoughts and embrace hope and purpose in life.
Challenge Your Thoughts
1. Understand that the current pain is temporary.
Emotions can be overwhelming, making it challenging to envision a better future. However, remember that your feelings can change. What seems impossible today may not weigh as heavily on you tomorrow.
2. Discover your reasons for living.
In moments of despair, it may seem like the world would be better off without you, but that’s never true. Make a list of things you’re looking forward to, whether it’s savoring your favorite meal, reuniting with a loved one, or watching the next episode of your favorite TV show. Schedule plans to engage in something enjoyable tomorrow or that week. Plans don’t have to be elaborate or costly.
3. Practice Self-Compassion
Use compassionate self-talk that you would employ with a dear friend and reframe any negative self-talk. Consider doing something kind for yourself. It could be as simple as ordering your favorite meal or watching your favorite movie. Self-care is incredibly important when you are experiencing suicidal thoughts.
Distract Yourself
1. Use your coping skills.
Coping skills are very helpful to manage distressing emotions and suicidal thoughts. There’s no one-size-fits-all approach to coping, so focus on techniques that bring you comfort and solace. Here are some options to consider.
- Practice deep breathing. Deep breaths can be a highly effective coping technique, applicable in any situation, providing instant relief. Exhaling for longer than inhaling can promote a sense of calm.
- Step into nature. If you’re feeling detached, venture outdoors and experience the rain, sun, or wind on your skin. This can help you reconnect with your body.
- Seek positive peer support. Reach out to a trusted individual for social interaction and engagement in activities.
2. Focus on Reasons to Keep Moving Forward
It’s understandable that this may be a challenging task, and you may be thinking, “If I could focus on reasons to keep going, I wouldn’t have suicidal thoughts.” However, the fact that you’re here, reading this right now, shows your determination to overcome these thoughts. Take your time, and try writing down some things that hold importance or meaning to you. They don’t have to be grand or profound—everyday things count too.
If, at any point, this exercise makes you feel uneasy or worsens your state, please stop and revisit it when you feel more comfortable.
Here are some prompts to help you get started:
- Reflect on people who hold significance in your life. What do you appreciate about them? Note some positive experiences you’ve shared or how they’ve impacted your life. Examples: A supportive family member, a loving friend, or even the friendly online associate who brightens your day with jokes.
- List some aspirations or dreams you have for the future. Examples: Dancing at a concert, trying a new, popular restaurant, or welcoming a furry companion into your life.
- Record the sources of happiness in your life. Examples: The comforting warmth of a fresh, hot donut, the random kindness of a stranger, leisurely stream binging classic shows, or the convenience of food delivery apps.
Get Help
1. Reach out to a mental health expert to discuss your emotions ( or Call 988).
This could involve a doctor, therapist, or a licensed clinical social worker. They possess the expertise to help you comprehend the underlying causes of your feelings and guide you in addressing issues that may be contributing to thoughts of suicide.
2. Visit the nearest emergency room.
You are the best judge of your own well-being. If you are unable to connect with a mental health professional, consider seeking immediate support by going to your nearest emergency room.”