Experiencing Thoughts of Self-Harm or Suicide: Strategies to Manage and Seek Help
Global Resources for Suicidal Crises
In times of distress, it's essential to remember that you are not alone. Across the globe, several organizations offer support for individuals grappling with suicidal thoughts.
USA: The 988 Suicide and Crisis Lifeline is available at 988, and IMAlive can be reached at 1-800-784-2433.
United Kingdom and Ireland: Reach out to Samaritans UK at 116 123.
Australia: Lifeline Australia can be contacted at 13 11 14.
Canada:Connect with Crisis Services Canada at 1-833-456-4566.
For those in other countries, Befrienders Worldwide, IASP, or International Suicide Hotlines can provide assistance.
Why Suicidal Thoughts Occur
Suicidal thoughts can stem from various emotional pains unique to each individual. Common factors contributing to these painful feelings include:
- Mental health disorders, such as depression, anxiety, bipolar disorder, and PTSD.
- Trauma or survivor guilt.
- Emotional insults, such as rejection, public humiliation, or deep shame.
- Coping difficulties, which make individuals more susceptible during stressful periods.
- Social isolation or rejection, as well as societal pressures.
Navigating Suicidal Crises
Remember, your situation is temporary, and solutions can be found. Here's how to cope during a suicidal crisis:
- Promise not to act on your thoughts temporarily – set a timeframe, such as 24 hours or a week. Give yourself space between thoughts and action.
- Avoid using drugs or alcohol, as they can intensify suicidal thoughts.
- Make your home safe by removing potential means to harm yourself. If necessary, go to a secure location.
- Reach out to someone you trust – a friend, family member, therapist, religious advisor, teacher, or counselor. Confide in them about your feelings; don't let fear, shame, or embarrassment prevent you from seeking help.
- Take hope – countless individuals have navigated their way through these challenging times.
How to Communicate Your Suicidal Thoughts
When speaking to someone about your feelings, choose a person who listens with compassion and acceptance. Be straightforward, providing them with specific details about your thoughts and intentions. If it's too difficult to speak openly, consider writing a letter, email, or text.
Why Sometimes People Seem Ununderstood
If the first person you reach out to doesn't seem to understand, don't give up. Reach out to someone else or call a suicide crisis helpline.
Coping Strategies
- Engage in daily conversations with trusted individuals, either face-to-face or via phone.
- Develop a safety plan, outlining steps to take during a suicidal crisis, including contact information for healthcare providers, loved ones, and crisis hotlines.
- Maintain a regular routine, even when feelings seem out of control.
- Spend time outdoors or in nature for at least 30 minutes daily.
- Engage in exercise, aiming for 30 minutes each day.
- Partake in activities that bring joy, even if they seem trivial at the moment.
Avoid:
- Loneliness or solitude, which can worsen suicidal thoughts.
- Alcohol and drugs, which can exacerbate depression and impair judgment.
- Activities or situations that intensify negative feelings.
- Obsessing over suicidal thoughts and negative emotions.
Recovering from Suicidal Thoughts
Even after your suicidal thoughts subside, seek help for yourself. The experience of intense emotional pain can itself be traumatizing, increasing the risk of future suicidal thoughts.
- Find a support group or a therapist.
- Identify triggers or situations contributing to suicidal thoughts, such as anniversaries of losses, stress, or relationship issues, and work to avoid them.
- Take care of yourself by maintaining a nutritious diet, getting sufficient sleep, exercising regularly, and building a strong support network.
- Develop new activities and interests that bring a sense of purpose and fulfillment.
- Learn healthy ways to manage stress, such as meditation, relaxation techniques, or challenging negative thoughts.
In the realm of health-and-wellness, developing coping skills is crucial for managing suicidal thoughts. The scientific study of mental health can help individuals understand the factors contributing to these painful feelings, such as trauma, emotional insults, coping difficulties, or mental health disorders like depression and PTSD. By adopting these strategies and seeking help during a crisis, one can navigate their way through suicidal thoughts and maintain good mental health.
