Suicidal thoughts can arise when feelings of hopelessness, isolation, and hopelessness become too heavy and unbearable. You may feel so crushed by the pain that suicide seems the only way to get rid of the burden you are carrying. You need to know that there is help available to deal with your feelings. Contacting a mental health professional can help you recover and experience happiness and joy again, even if it seems impossible at the moment. Reading this article is an excellent first step. Read on to find out how to get help.
If you are contemplating suicide and need immediate help, call emergency services, such as 112, or the suicide prevention number:
- In Indonesia, call 021-500454, 021-7256526, 021-7257826, and 021-7221810.
- The International Association for Suicide Prevention has an international directory of data on these suicide prevention numbers, as well as this "Befrienders Worldwide" website.
Step
Part 1 of 5: Keeping Yourself Safe Right Now
Step 1. Postpone all plans
Promise yourself that you will wait 48 hours before doing anything. Remember, thoughts have no power to force you to act. Sometimes, extreme pain can cloud our perception. Procrastinating before acting will give your mind time to clear up again.
Step 2. Seek professional help immediately
Suicidal thoughts can overwhelm you, and there's no reason for you to fight them alone. Seek help from a professional by calling emergency services or with a suicide prevention assistance service. These services have trained personnel who are ready to listen to you and provide assistance every hour and every day. Suicidal thoughts and urges are very serious. Asking for help is a sign of strength.
- These services are free and anonymous.
- You can also call 112 (in Indonesia) to connect with trained professionals.
- If you are a student, your university may have a suicide prevention help contact number, which is provided through the campus police force.
Step 3. Go to the hospital
If you have called the emergency number and asked for help but are still experiencing suicidal thoughts, you should visit the emergency services department at a hospital. Ask someone you trust to drive you, or call emergency services.
- In certain countries, such as the US, it is illegal for emergency services at a hospital to refuse to come to you in an emergency, even if you do not have health insurance or are unable to pay.
- You can also look for mental health treatment centers or suicide prevention clinics. You may be able to find some options that don't cost much.
Step 4. Call a trusted friend or loved one
Your risk of suicide increases if you are alone with thoughts that drive you to suicide. Don't hold back or hide those thoughts. Call someone you care about and trust, and share your thoughts with them. Sometimes just talking to a good listener can help you to persevere, and this is enough to put your mind at ease. Keep on the phone, or ask the person to come and be with you, so you're not alone.
- You may feel worried or embarrassed when you talk to someone about how you feel. People who love you will not judge you for sharing their feelings with them. They'll be more than happy to have you on the phone instead of trying to handle everything alone.
- You cannot predict when there will be new choices. You can't possibly know what will happen if you wait for two days. If you act directly on your current thoughts, you never know what will happen.
Step 5. Wait for help to arrive
If you've called emergency services or asked a friend to come over, focus on keeping yourself safe when you're alone. Take a deep, calm breath, then repeat the words of positive reinforcement to yourself. You can even write down these words to keep them stuck in your mind.
Examples of these words are for example: “This is my depressive will, not mine”, “I will make it through”, “I am just having thoughts running through, these thoughts will not be able to make me take any action.”, “There are other ways to deal with this feeling”
Step 6. Stop taking drugs and alcohol
You may try to get rid of these thoughts by drinking or taking drugs. However, getting these chemicals into your body will actually only make it much more difficult for you to think clearly, which you really need to overcome suicidal thoughts. If you are currently drinking or taking drugs, stop and allow your mind to rest. While many people may use alcohol and drugs as antidepressants, the relief they produce is only temporary.
If you feel like you can't stop, make sure that someone is with you, don't leave yourself alone. Being alone won't do any good in the case of suicidal thoughts, but it will make the situation much worse
Part 2 of 5: Making a Plan of Salvation
Step 1. Make a list of things you enjoy
This is a list containing every thing that has ever come in handy to help you survive before. Write down the names of friends and family members you care about, favorite places, music, movies, and books that have helped. Also include other small things, such as favorite foods and sports, or larger things like hobbies and interests that get you excited to get out of bed in the morning.
- Write down everything you like about yourself: personality traits, physical traits, accomplishments, and other things that make you feel proud.
- Write down plans that you will do one day: the places you want to visit, the children you want to have, the people you want to love, the experiences you want to try.
- Help from a friend or loved one will come in handy when you make this list. Depression, anxiety, and some of the common causes of suicidal thoughts can block your view of your special and wonderful self.
Step 2. Make a list of positive things that can distract you
This is not a list of healthy habits or a list of self-improvement techniques, but a list of all the things you can do to keep yourself from committing suicide when the thoughts become unbearable. Think of things that have worked before, and write them down. Here are some examples:
- Eat at your favorite restaurant
- Calling old friends to chat
- Watch your favorite television show or movie
- Reread your favorite books that keep you entertained
- Long distance driving
- Reading fun old emails
- Play with your dog in the park
- Walk or run for a long enough duration, to clear your mind.
Step 3. List the people who are your support system
Write down at least five names and phone numbers of reliable people willing to chat with you when you call. Write down more people, just in case someone else isn't able to help when you call.
- Write down the names and phone numbers of your therapists and members of your support group.
- Write down the name and telephone number of the crisis management center you wish to contact.
Step 4. Write down your safety plan
A safety plan is a written plan to follow when you are experiencing suicidal thoughts. At times like these, you may not remember what action to take to help yourself feel better. Having a written plan can help you get through this first stage of feeling and stay safe. The following is an example of a safety plan:
- Read the Things I Like List that I've made. Remind myself of the things I enjoy, which have served to prevent me from committing suicide before.
- Try doing one of the things from my Diversion List. See if I can distract myself from suicidal thoughts, by doing something that has worked before.
- Call someone on the People List in My Support System. Stay in touch with people until I manage to connect with people who are willing to chat with me for as long as I need.
- Postpone my plans and secure my house. Save and lock anything I could use to hurt myself, then rethink things for at least 48 hours.
- Ask someone to accompany me. Ask this person to stay with me until I feel okay being alone.
- Go to the hospital.
- Call emergency services.
- You can get the safety plan format here.
- Give a copy of your plan of salvation to a friend or loved one you trust.
- Whenever you experience suicidal thoughts, read your plan of salvation.
Part 3 of 5: Keeping Yourself Safe
Step 1. Make your home safer
If you're having suicidal thoughts or are worried about them, avoid any opportunity for you to hurt yourself. Suicide is most likely to occur if you get the chance to hurt yourself. Get rid of any objects that you could use to hurt yourself, such as drugs, razors, sharp objects, or firearms. Leave these items with someone else, throw them away, or keep them locked away. Don't make it easy for yourself to change your mind.
- If you don't feel safe at home alone, go somewhere where you can feel safe, such as a friend's house, a parent's house, or a community gathering place or other public place.
- If you're thinking about overdosing a prescription medication, leave your medication with a loved one you trust, who can help to give it back to you at the daily dose.
Step 2. Seek professional help
A mental health professional can help you deal with the causes of your suicidal thoughts. Suicidal thoughts are often the result of another mental health disorder, such as depression and bipolar disorder, which can be treated with treatment. Stressful or traumatic events can also trigger suicidal thoughts. Whatever underlying your thoughts and feelings, a counselor or therapist can help you learn to deal with them and become healthier and happier.
- Treatment for depression has a success rate of 80-90%.
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Common and effective ways of dealing with people who are contemplating suicide are for example:
- " Cognitive-behavioral therapy (CBT)", which helps you change unhelpful “automatic” thought patterns
- "Problem-solving therapy (PST)", which helps you learn to feel more confident and in control, by learning to solve problems
- "Dialectical behavioral therapy (DBT)", which teaches survival skills and is especially useful for people with borderline personality disorder
- "Interpersonal therapy (IPT)", which helps you to develop your social functioning, so that you do not feel isolated or do not get any support.
- The health care professional may recommend a combination of medication and therapy. Make sure that you take all of the medications that are prescribed.
- Note that some medications can increase suicidal thoughts. If you experience suicidal thoughts after taking prescribed medication, call your doctor.
Step 3. Stay away from trigger factors
Sometimes, certain places, people, or behaviors can trigger thoughts of hopelessness and suicide. You might find it difficult at first to see the connection, but start to think about whether there are any patterns that point to potential triggers. Whenever possible, avoid things that make you feel sad, hopeless, or depressed. Here are some examples of trigger factors:
- Consuming alcohol and drugs. This may feel good at first, but it can turn negative thoughts into suicidal thoughts in no time. Alcohol is a precipitating factor in at least 30% of suicides.
- The perpetrators of physical or emotional abuse.
- Books, movies, and music that have dark and emotional themes.
- Stressful situation.
- Solitude.
Step 4. Learn to recognize the early signs
Suicidal thoughts do not occur immediately, but are the result of something else, such as feelings of hopelessness, depression, grief, or stress. Learning to recognize the thoughts and feelings that tend to arise when you are struggling with suicidal thoughts can help you to be aware of the early signs that you need to seek help from others. Some examples of these early signs are:
- Increased consumption of alcohol, drugs, or other substances
- Feeling of hopelessness or loss of purpose
- Anger
- Increased rash behavior
- Feeling trapped
- Isolation from others
- Anxiety
- Sudden mood swings
- Loss of interest in things you normally enjoy
- Changes in sleep patterns
- Guilt or shame
Part 4 of 5: Strengthening Your Support System
Step 1. Connect with other people
Building a solid support system is one of the most important things you can do to help yourself get over your thoughts. Feeling isolated, unsupported, or as if someone else would be better off without you are common feelings behind suicidal thoughts. Call other people and talk to someone every day. Connecting with people who care about you can help you develop coping skills and protect yourself from your own thoughts as they occur.
- Talk to religious leaders. If you belong to a particular religion or belief, you may feel comfortable talking to a religious leader, such as a cleric or priest.
- Chat with a friend. Get in the habit of contacting at least one person every day, including days when you don't want to. Isolating oneself from others can also increase the power of suicidal thoughts.
- Call the dedicated suicide prevention service. Don't think that you can only call this service once. Even if you experience these thought attacks every day or several times a day, you can contact them at any time. Just do it. This service is there to help you.
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Look for a community of people who are in a similar situation. People from groups who experience frequent stress, such as those who are gay, have a higher risk of committing suicide. Finding a community where you can be yourself without having to deal with hatred or pressure can help you feel strong and love yourself.
In the US, if you are young and gay or have a different sexual identity and are contemplating suicide, you can call "Trevor Lifeline" at 1-866-488-7386 or send an instant message at the website
Step 2. Find a support group
Whatever the cause of your suicidal thoughts, you don't have to go through it alone. Lots of other people have gone through what you're going through. Many people feel like dying one day, but instead feel grateful that they are still alive the next day. Talking to people who understand what you're going through is one of the best ways to deal with suicidal thoughts. You can find the closest support group by calling a dedicated suicide prevention service or asking a mental health professional.
- Call the special service for Suicide Prevention Assistance in Indonesia, at telephone numbers 021-500454, 021-7256526, 021-7257826, and 021-7221810.
- In the US, if you are gay or have a sexual identity that is different from your physical condition, you can call 1-888-THE-GLNH (1-888-843-4564).
- Also in the US, if you are a war veteran, you can dial 800-273-TALK and dial 1.
- Still in the US, if you are a teenager, you can call the "Covenant House NineLine" at 1-800-999-9999.
- You can also find support groups in the US by visiting the American Foundation for Suicide Prevention website.
Step 3. Try to love yourself
Focus on diverting negative thought patterns and realizing that those negative thoughts are not true. To start taking the pain out of your negative feelings, you need to be kind to yourself and see yourself as a strong person who will be able to endure.
- Myths about suicide, such as that suicide is a selfish act, are perpetuated in many cultures, and cause people who are experiencing suicidal thoughts to feel guilt or shame in addition to the negative feelings that have weighed on them. Learning to separate myth from reality can help you handle your thoughts better.
- Look for positive words to say over and over again when you're feeling down. Re-acknowledging that you are a strong person worthy of love can help you remember that these suicidal thoughts are only temporary. For example: “I'm feeling suicidal right now, but feelings aren't reality. This feeling is only temporary. I love myself and will reward myself by staying strong.” or “I can learn to deal with these thoughts. I am stronger than these thoughts.”
Step 4. Deal with the issues at the back of your mind
Working with a mental health professional can help you uncover some of the reasons behind your suicidal thoughts. These thoughts can be caused by many things, from medical issues to legal issues to substance use. Find ways to work around these issues, and you'll find yourself feeling better over time.
- For example, if you feel hopeless about your financial situation, seek out a financial planner or financial counselor. Many communities and universities provide low-cost clinics to help people learn to manage money.
- If you're feeling hopeless about your personal relationship, ask your therapist to teach you social skills. This type of training will help you overcome social anxiety and awkwardness while building and maintaining close relationships with other people.
- Try taking a mindfulness meditation class, or learn to do it yourself. Research has shown that mindfulness, which focuses on accepting what is happening in the present moment without avoiding or judging it, can be beneficial for managing suicidal thoughts.
- Bullying is a common cause of suicidal thoughts in young people. Remember not to blame yourself, because other people's treatment of you is not your responsibility, it is theirs. Counseling can help you deal with bullying and maintain your worth.
Part 5 of 5: Taking Care of Yourself
Step 1. Ask your doctor about chronic pain
Sometimes, chronic pain can lead to suicidal thoughts and emotional distress. Talk to your doctor about what you can do to manage the pain you are experiencing. This will help you feel healthier and happier.
Step 2. Do enough exercise
Exercise has been shown to reduce the effects of depression and anxiety. You may find it difficult to exercise when you're feeling stressed, but creating an exercise schedule for yourself with a friend can help.
Going to gym classes can be a great way to connect with other people, so you don't feel isolated or alone
Step 3. Make sure that you get enough sleep
Depression often changes your sleep patterns, and makes you sleep too much or too little. Research has shown a link between disturbed sleep patterns and suicidal thoughts. Ensuring that you get enough uninterrupted sleep can help you keep your mind clear.
Talk to your doctor if you can't sleep
Step 4. Stay away from drugs and alcohol
Drugs and alcohol are precipitating factors in many suicides, as they cloud your decision-making. Both of these substances can also increase depression and lead to rash or impulsive behavior. If you are experiencing suicidal thoughts, you should completely stay away from drugs and alcohol.
If you are struggling with alcohol addiction, find your nearest alcohol recovery community. This kind of community can help you deal with your problem with alcoholism, which may be contributing to your suicidal thoughts
Step 5. Find a new hobby
Hobbies, such as gardening, painting, playing a musical instrument, learning a new language, etc., can take your mind off unwanted repetitive thoughts and make you feel a little more comfortable. If you already have a hobby you've been neglecting for a long time because of a bad mood or something else, try doing it again. However, if you don't have a hobby yet, find a new one. You may have to make a conscious effort at first, but over time you will automatically become attracted to the hobby.
Step 6. Focus on the positive things in the past
Everyone has had accomplishments at some point in their life. However, this achievement may be masked by the current state of depression. Remember those achievements. Recall positive moments, as well as your past successes, struggles, and victories.
Step 7. Set some personal goals
You may have goals that you want to achieve. Maybe you've always wanted to see the Sydney Opera House or the spelunk caves in New Mexico. Maybe you just want to adopt ten cats and have a small family of adorable furry creatures. Whatever your goal is, just write it down. Keep these goals in mind when you're going through bad times.
Step 8. Believe in yourself
It can be hard to imagine that things will get any better while you are still having suicidal thoughts. Remember that other people have gone through this, and you will too. You can take care of yourself, take control of your own life, and undergo treatment. you are strong.
- Remind yourself that feelings are not the truth. When experiencing these thoughts, take time to challenge these thoughts by saying, for example, “Right now I feel like people would feel better without me, but the truth is I just had a chat with my friend today, and she said that He is grateful that I am in his life. My thoughts are not the truth. I can get through it.”
- Give it time. You may think that suicide will eliminate your problems. Unfortunately, you'll never get a chance to see if things really got any better if you committed suicide. Recovery from trauma, healing from grief, and overcoming depression all take time. Be patient and be kind to yourself.
Tips
- Remember that asking for help is a sign of strength. This means that you value yourself enough to find a solution.
- Use humor to deal with your condition. Watch comedy films, read comic books, etc. Even if it's just a temporary distraction, it's better than doing nothing.
- Always remember that you are loved. Your family loves you. Friends love you. Losing you will make many people very, very sad, especially if you die by suicide. This can destroy the lives of others around you. Perhaps everyone will never manage to fully recover from this grief. There may even be certain people who start contemplating suicide because they can't accept your absence in their lives. You fill the void in many people's lives, and never end this because of your own actions. It's true that your life is difficult, but it will become easier if you clear your thoughts of suicide and instead focus on enjoying each moment to the fullest, until your life ends naturally. No one deserves to commit suicide. There never was. Keep this in mind.
- Look for the things you love in your life. Maybe it's just a dog or a cat, a rabbit, a bird, or even a fish. It also doesn't have to be a living being. Maybe you really like your name, or your bedroom. Maybe the way you put your hair in a ponytail or your mini shorts. Maybe your brother or sister. It's also possible that this is not a conceivable thing. Maybe you like the feeling that comes when your friends compliment you. Or maybe you like being with friends. Or a stuffed animal as a gift from your grandmother or brother. Maybe an amazing job you have. Whatever you love most in this beautiful life, make it the fuel for your life. Think positive things.
