Crisis Support: What to Do If You're Feeling Suicidal

Are You Feeling Suicidal?

How to Cope with thoughts of Suicide

If you are experiencing thoughts of suicide, it’s important to acknowledge that your pain might feel intense and unending. However, there are effective ways to manage these feelings and find a path to healing.

Suicide crisis lines worldwide:

In the UK and Ireland: Call Samaritans UK at 116 123.

In Australia: Call Lifeline Australia at 13 11 14.

In Canada: Call Crisis Services Canada at 1-833-456-4566.

In other countries: Find a helpline near you at Befrienders Worldwide, IASP, or International Suicide Hotlines.

Suicide crisis lines in the U.S.:

988 Suicide and Crisis Lifeline at 988 or IMAlive at 1-800-784-2433.

The Trevor Project offers suicide prevention services for LGBTQ youth at 1-866-488-7386.

SAMHSA’s National Helpline offers referrals for substance abuse and mental health treatment at 1-800-662-4357

If you’re having suicidal thoughts

Regardless of the intensity of the pain you’re feeling at this moment, remember that you are not alone. Many individuals have encountered suicidal thoughts at various times in their lives. Experiencing these feelings does not reflect a flaw in your character; it does not indicate that you are crazy, weak, or flawed. It simply signifies that you are facing more pain than you can manage at this time. However, with time and the right support, you can work through your challenges, and those feelings of pain and despair will eventually subside.

Many remarkable, respected, and talented individuals have faced the challenges you are experiencing right now. Numerous people have encountered times when they considered ending their lives due to the weight of severe depression and feelings of despair. Nevertheless, it is essential to remember that the suffering caused by depression is treatable, and it is possible to regain hope.

Regardless of your circumstances, there are individuals who rely on you, opportunities where you can create an impact, and moments that can reaffirm the value of life. It requires genuine bravery to confront the idea of death and to take a step back from the edge. You can harness that bravery to tackle life's challenges, develop coping strategies to combat depression, and discover the resilience to persevere. Keep in mind:

Your emotions are not static; they are in a constant state of flux. How you feel today can differ from your feelings yesterday, and it may not be the same as what you experience tomorrow or next week.

Your absence would bring sorrow and heartache to the lives of your friends and loved ones.
There are numerous achievements you can still pursue in your life.
There are sights, sounds, and experiences in life that can truly uplift and bring joy to your spirit—and that you wouldn't want to overlook.
Your capacity to feel pleasurable emotions is directly proportional to your capacity to experience distressing emotions.

Why do I feel suicidal?

Numerous forms of emotional distress can trigger suicidal thoughts. The sources of this pain are deeply personal and vary for each individual, and our coping mechanisms differ from one person to another. We all have our unique experiences.

There are, however, some common causes that may lead us to experience suicidal thoughts and feelings.

Why suicide can seem like the only option

If you're struggling to see solutions beyond suicide, it doesn't mean alternatives aren't available; it simply means that your current emotional pain may be clouding your perspective. The overwhelming distress you are feeling can distort your thoughts, making it difficult to identify potential solutions or reach out to those who can provide support.

Therapists, counselors, friends, and loved ones can provide insights that you might not see on your own. Consider allowing them the opportunity to assist you.

A suicidal crisis is typically a temporary situation.

Even if it seems like your pain and sorrow will persist indefinitely, it's important to understand that crises are usually temporary. Solutions can often be found, emotions can evolve, and unexpected positive experiences can emerge.

Always keep in mind that suicide is a permanent response to a temporary problem. Give yourself the opportunity for change and healing over time.

No matter how dire a problem may appear, there are always solutions to be found.

Mental health conditions such as depression, schizophrenia, and bipolar disorder can often be managed through a combination of lifestyle modifications, therapy, and medication. Most individuals who reach out for help can improve their situations and work towards recovery.

Even if you've previously undergone treatment for a disorder or have already tried to address your challenges, it's important to understand that exploring various approaches is often essential before discovering the right solution or the perfect combination of solutions.

When medication is prescribed, determining the correct dosage typically entails a continual process of fine-tuning. Stay persistent in your quest to discover the solution that suits you best. Almost all issues can be treated or resolved.

If you’re feeling suicidal, take these immediate actions

If you’re feeling suicidal at this moment, please follow these five steps.

Step 1: Commit to not taking any action at this moment.

Even though you're experiencing significant pain at the moment, try to create some space between your thoughts and your actions. Make a commitment to yourself: "I will pause for 24 hours and refrain from making any drastic decisions during this period." Alternatively, consider waiting a week.

Thoughts and actions are two different things—your suicidal thoughts do not have to become a reality. There is no deadline, no one’s pushing you to act on these thoughts immediately. Wait. Wait and put some distance between your suicidal thoughts and suicidal action.

Step 2: Avoid drugs and alcohol

The impact of drugs or alcohol can intensify suicidal thoughts. It's crucial to avoid using non-prescription substances or alcohol during times of hopelessness or when contemplating suicide.

Step 3: Make your home safe

Eliminate any items that could cause you harm, such as pills, knives, razors, or firearms. If you're unable to remove these items, seek out a safe space where you can feel secure.

If you are contemplating an overdose, consider giving your medications to someone who can return them to you gradually, one day at a time, as you need them.

Step 4: Don’t keep these suicidal feelings to yourself

Sharing suicidal thoughts and feelings with someone we trust is often a vital step in coping with them. This person could be a family member, friend, therapist, clergy member, teacher, family doctor, coach, or a skilled counselor available through a helpline.

Even if it may not seem like it at the moment, there are numerous individuals who are eager to support you through this challenging period. Don't hesitate to reach out to someone—do it now. If you committed to waiting 24 hours or a week as mentioned in Step 1 above, use that time to share what you're experiencing with someone.

Reach out to someone you trust and share your struggles with them. Don't allow fear, shame, or embarrassment to stop you from asking for help. If the first person you contact doesn't seem to grasp your situation, don't hesitate to try reaching out to someone else.

Sharing your journey to this point in your life can alleviate much of the pressure you've been feeling and guide you towards effective coping strategies.

Step 5: Take hope—People do overcome challenges.

Even those who experience intense feelings like yours have found a way to persevere. Take comfort in this knowledge. There is a strong possibility that you will emerge from these emotions, regardless of the self-loathing, hopelessness, or isolation you may be facing right now.

Allow yourself the necessary time, and remember, there's no need to navigate this journey by yourself.

How to talk to someone about your suicidal thoughts

Reach out to someone you trust, who is likely to listen with empathy and understanding. It's important to choose a person who won't challenge your feelings, pass judgment, or suggest that you just "get over it." Look for someone who will offer a listening ear and support you during this time.

Even after identifying individuals, you trust, opening up about your suicidal thoughts to someone else can still be a challenging experience.

Tell the person exactly what you are telling yourself. If you have a suicide plan, explain it to them.
Expressions like, "I can't handle this any longer," or "I'm finished," lack clarity and fail to convey the gravity of the situation. It's important to communicate openly with someone you trust and let them know that you are contemplating suicide.
If discussing the matter feels too challenging, consider writing it down and giving a note to someone you trust. Alternatively, you can send them an email or text and stay with them as they read it.

What if you don’t feel understood?

If the first person you contacted doesn’t seem to grasp your situation, seek assistance from another individual or reach out to a suicide crisis helpline. Don’t allow a negative experience to deter you from finding someone who can provide the help you need.

If you don't know who to turn to:

In the U.S. – Call the 988 Suicide and Crisis Lifeline at 988 or IMAlive at 1-800-784-2433.

In the UK and Ireland – Call Samaritans UK at 116 123

In Australia – Call Lifeline Australia at 13 11 14

In other countries – Visit IASP or Suicide.org to find a helpline in your country.

How to cope with suicidal thoughts

Keep in mind that although it may feel like these thoughts and feelings of despair will last forever, this is not a lasting state. You WILL find relief and feel better again. In the meantime, there are various strategies to help you cope with these thoughts and emotions.

If you're experiencing suicidal thoughts or feelings, please take the following steps:

Make it a point to engage with someone each day, ideally in person. Even if you feel the urge to isolate yourself, reach out to trustworthy friends and acquaintances to spend time together. Alternatively, you can keep in touch with a crisis helpline to discuss your feelings.
Create a safety plan formulate a clear set of steps to follow during a suicidal crisis. This plan should include contact information for your doctor or therapist, along with the names and numbers of friends and family members who can provide support in an emergency.
Create a daily written schedule and commit to following it consistently, regardless of circumstances. Maintain a regular routine as much as possible, even when your emotions feel overwhelming.
Get out in the sun or into nature for at least 30 minutes a day.
Engage in exercise at a level that is safe for you. For optimal benefits, strive for 30 minutes of physical activity each day. However, it's perfectly fine to begin with smaller increments. Three 10-minute sessions of activity can significantly boost your mood.
Allocate time for activities that bring you happiness. Even if there are only a few things that currently spark joy, make an effort to engage in activities you once enjoyed. Spend time playing with a pet, revisit a hobby you've neglected, or follow a sport that used to bring you delight.

Refrain from:

Feeling isolated. Solitude can intensify suicidal thoughts. Reach out to a friend or family member or consider calling a crisis helpline for support.
Alcohol and drugs can exacerbate feelings of depression, hinder your problem-solving skills, and lead to impulsive behavior.
Engaging in activities that enhance negative emotions can be counterproductive. For instance, listening to melancholic music, viewing specific photographs, reading past letters, or visiting the grave of a loved one can all amplify feelings of sadness.
If you're experiencing suicidal thoughts or other negative feelings, it's important to avoid dwelling on them, as this can intensify those thoughts. Instead of overthinking negative ideas, seek out distractions. Taking a break from these thoughts, even if just for a little while, can provide some relief.

Overcoming Suicidal Thoughts

Even if your suicidal thoughts and feelings have diminished, it's important to seek help for yourself. Enduring such emotional pain can be a deeply traumatic experience.

Seeking a support group or therapist can significantly reduce the likelihood of experiencing suicidal thoughts in the future.

Additionally, you can:

Recognize the triggers or circumstances that contribute to feelings of despair or provoke suicidal thoughts, like anniversaries of loss, alcohol consumption, or relationship stress. Seek to avoid these specific places, individuals, or scenarios whenever possible.
Prioritize your well-being by taking care of yourself. Make sure to eat nutritious meals, avoid skipping any, and ensure you get sufficient quality sleep. Regular exercise is essential as it boosts endorphins, alleviates stress, and enhances emotional health.
Cultivate Your Support Network Surround yourself with uplifting influences and individuals who boost your self-esteem. The more you engage with others and your community, the greater your investment becomes, which can motivate you to maintain a positive outlook and stay focused on your recovery journey.
Explore new activities and hobbies. Explore new hobbies, volunteer opportunities, or work that provides you with a sense of meaning and purpose. Engaging in activities that you find fulfilling can enhance your self-esteem and reduce the likelihood of feelings of despair resurfacing.
Learn to manage stress in a constructive manner. Discover healthy methods to maintain your stress levels, such as engaging in regular exercise, practicing meditation, employing relaxation techniques like simple breathing exercises, and countering negative, self-defeating thoughts.