Suicidal feelings are very terrifying and painful. Most importantly, it has to be identified that such feelings do not mean you are weak or broken. Rather, they are an indication that you are in immense pain and need help. There are things you may do to cope with the situation, get support, and get hopeful again.
The first thing you need to know is how you feel, and there is nothing to be guilty about. Suicidal thoughts can crop up from things like trauma, mental disorders such as depressions, overwhelming life circumstances, and emotional pain. Knowing that you are in a situation that is beyond your control is, therefore, the first step towards finding coping strategies. The feelings can be written in your journal or you can simply have a talk with yourself alone in some place, which probably can clear the feelings and find the cause.
One of the most important things to do if you are having thoughts of suicide is to talk about them. Talking with a trusted friend, relative, or mental health professional may help you find a new perspective and a way to manage your feelings.
Consider the following resources:
Hotlines: Suicide prevention hotlines at the local and national levels can be accessed immediately.
Professional Help: Talking with a mental health professional gives you some perspective and teaches you some tips on how to handle depression.
Close Circle: Sharing your feelings with someone close will make them understand your pain and give you company in times of distress.
Support Groups: Being with people who are informed about your situation comforts and reassures you.
One of the most basic levels to deal with suicidal thoughts is to know from whence they emanate.
You may ask yourself personal questions, such as:
When did I start feeling this way?
Is there something that triggers my self-destruction?
Do the feelings remain constant or do they vary?
Once you know what your triggers are—this may be with the help of a therapist—you can develop coping methods tailor-made to suit your needs.
A safety plan is a personal plan that describes what to do when feelings of suicide are present. This would provide resources and concrete actions one could take if they start to feel overwhelmed.
a. Name and list trusted family, friends, or hotlines you might contact.
b. List all the things you do that soothe you—be it walking, watching, or listening to any soothing music. You can also use positive affirmations or statements that remind you of your worth.
c. List the things that make you feel suicidal so that you may be fully aware of them and get treated before it gets out of hand.
d. SMS lines and hotlines.
If you are having suicidal thoughts repeatedly, it is best to remove or limit your access to harmful tools or objects that you may use against yourself. Whenever possible, challenge any close relative or friend to assist you in getting rid of anything that you can employ to injure yourself—medicines, guns, and all pointed objects. On your phone, download several apps related to security, which can help one not access dangerous materials online. While trying to manage suicidal thoughts, the access to suicide-committing means must be minimum.
Good physical condition can also play a role in good mental health. A solid exercise routine, healthy diet, enough water intake, and sleep can be very vital. Doing interesting things like hobbies, taking care of a pet, or spending time outdoors can become helpful for the stress mechanism.
These grounding techniques help you bring your mind to the present. They help you get structured to be in contact again with the environment, then focus your attention on it.
Try the following:
5-4-3-2-1 Technique: Name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste.
Deep breathing exercises are other effective methods.
Cold Water Technique: Splash cold water on your face or take an ice cube in the palm of your hand and feel the sudden gush of awakening of the senses.
Going for a walk or physical exercise
Alcohol and drugs heighten feelings of depression and anxiety. Once you get rid of them or reduce their intake, you will be better placed to maintain your mental clarity and emotional stability.
These feelings of hopelessness have overcome you even to the point that it is hard to fathom how your life could ever matter. But your sadness will not last, and your life does matter. You will get through this storm; you will find a better tomorrow by taking baby steps, asking for assistance, and never giving up on hope. Suicidal thoughts are temporary, not you. Things can get better, and healing is possible with time and support. You don't have to make this journey alone; take it one step at a time.
Of course, suicidal thoughts are not easy to handle. With the right kind of help and some practical ways of coping, hope and healing are possible. Let me remind you that asking for help is a sign of strength, not weakness. You deserve help and support through this difficult time in your life. At any such time, it's okay to reach out. There are many who care about you and are willing to walk with you through your journey to finding hope.