Has suicidal thoughts ever crossed your mind? Having such thoughts must be very difficult for your life. A person who is suicidal usually feels so hopeless or depressed that they think – and plan – to harm or kill themselves. If suicidal thoughts ever cross your mind, there are several things you can do to deal with it. First of all, you need to first ensure your safety. After that, you can begin to learn to be more committed to life, seek social support, and follow the process of psychological therapy.
- If recently suicidal thoughts (or self-harm) have been crossing your mind, seek help immediately.
- If the situation gets more dangerous, immediately call the police or the Mental Health Hotline at 500-454.
- You can check a list of hotline services that handle suicide cases worldwide at
Step
Method 1 of 3: Keeping Yourself Safe
Step 1. Go to a safe place
Know what to do if suicidal thoughts start to run through your mind; Taking shelter in a safe place can certainly reduce your risk of taking actions that can hurt yourself.
- Determine places where you can make temporary shelter, such as a friend's house, a relative's house, or your psychologist's office.
- You can also fill out a security planning card which can be accessed at the following link.
- If the situation makes it difficult for you to access these places, immediately contact the police or any available suicide hotline.
Step 2. Get rid of dangerous objects
The easier you have access to these objects, the harder it will be for you to resist the suicidal thoughts that arise.
- Immediately remove knives or other weapons from your home.
- Get rid of drugs that put you at risk of harm.
Step 3. Ask others for help
Feeling alone or isolated can lead a person to suicidal or self-harm. Therefore, close relationships with those closest to you so that thoughts that trigger suicidal actions can be reduced.
- First, identify the people you can call whenever suicidal thoughts arise: family members, friends, health professionals (doctors or psychologists), the police, or a hotline. After that, start contacting the parties listed on the list. Start by contacting a close relative, friend, or psychologist (if your condition is still safe).
- Identify how they can help you. For example, they can help take you to the hospital, listen to your complaints, calm you down, distract you from negative thoughts, or encourage you.
- Social support is one of the biggest factors that can reduce a person's suicidal ideation. So, do whatever it takes (safe and positive) to get support from those closest to you. Talk to your friends, spend time with your family, and surround yourself with people who support and love you.
- If you feel like you don't have people to support you, try calling a healthcare professional or the Mental Health Hotline at 500-454. They are trained to help people who are in a similar situation to yours.
- Often, LGBTQ people (lesbian, gay, bisexual, transgender and queer/intersex) – especially the young ones – are prone to suicidal ideation due to a lack of support systems. If you are one of them, try doing an online consultation on the Ask a Psychologist page.
Step 4. Press the trigger
Suicide symptoms or triggers include feelings, thoughts, behaviors, or situations that make it difficult for you to control yourself or lead you to suicidal thoughts. Understanding the trigger is an important step in fighting and managing suicidal thoughts in your mind.
- Stress is a common trigger of a person's suicidal ideation. When you feel stressed or fed up with life's problems, have you ever thought of suicidal thoughts?
- Identify situations that can increase suicidal ideation, such as fighting with family, staying home alone, stress, low moods, relationship problems, problems at school or work, and financial problems. Avoid these triggers as much as you can.
Step 5. Use self-management methods that work for you
At the very least, these methods can protect you whenever the urge to harm yourself arises. Think of activities that can elevate your mood or distract you from negative thoughts, and use them as a method of self-management.
- Identify things that calm you down. Some things you can try are exercising, talking to friends, keeping a diary, relaxing, deep breathing, and meditating (including self-awareness meditation). Then use those skills!
- Managing emotions in a religious way (praying, meditating, or going to a place of worship) has been shown to be effective against suicidal ideation in a person.
- Never shift negative emotions to alcohol or other harmful substances. Although it may seem helpful for a moment, these harmful substances can actually increase your risk of suicide in the future.
Step 6. Say positive things to yourself
Talking to yourself is a crucial component in the process of managing suicidal ideation. You have full power to change the mood through your thoughts. Identify things you can say to yourself (especially reasons for staying alive) each time suicidal thoughts come back.
- If this condition happened to your friend, what would you say to him? You're likely to say reassuring words like, “I know this situation is tough for you. But believe me, things will get better one day; You won't always think like this. Until these times really pass, I will be by your side. I love you; I want you to stay alive and always be happy.”
- Try saying this to yourself, “I have lots of reasons to live. I want to stay alive for my family and friends. I have many unfulfilled goals and life plans.”
- Thinking of suicide as a sinful and morally wrong act is another factor that can counteract your suicidal ideation. If you believe that suicide is morally wrong, always remember the value of life whenever you want to kill yourself. You can think or say, “Suicide is not the right thing to do. My morals don't justify it, so I definitely won't be able to do it. I need to reorganize my thoughts and feelings in a positive way that doesn't hurt me."
- Believing that you have social support can also ease your suicidal ideation. Remind yourself that out there, there are many people you care about and love you. Say to yourself, “I have people who love me. My family loves me, my friends do too. Even though I don't think so right now, deep in my heart I know that they love me. They didn't want to see me hurt and would be very angry if I ended up hurting myself."
Method 2 of 3: Making a Commitment to Life
Step 1. Commit to suppressing suicidal ideation
No matter how bad your negative thoughts and feelings are, commit to suppressing your suicidal ideation or doing something else that could hurt you. A commitment to staying alive can help you better manage stress.
- Some commitments that can reduce suicidal ideation: say positive things to yourself, identify goals and stick to them, remind yourself of the positivity of life, and identify alternative ways to manage negative thoughts and moods.
- You could write down these commitments on a piece of paper, such as “I am committed to staying alive even when the situation gets really tough. I am committed to setting my life goals and working to achieve them. I am committed to managing negative thoughts in a healthy way and seek help whenever I need it.”
Step 2. Identify your life goals and stick to them
Having a purpose in life is a way to commit to life, which will indirectly reduce your suicidal ideation. Purpose in life shows that your life has meaning. Relive those goals whenever suicidal thoughts cross your mind.
- Some examples of life goals: have a great career, get married, have children, and travel the world.
- Recall your life's purpose. Is it true that you want to miss the amazing moment when you achieve it in the future?
Step 3. Identify the positive aspects of your life
Another way to commit to life and manage suicidal ideation is to acknowledge the positives in your life. This can ease your suicidal ideation and help you move forward, especially since you already know why you want (and should) stay alive.
- Write down everything you appreciate in life. This list could include family, friends, favorite foods, picnics, hiking, communicating with others, playing guitar, and playing music. The things listed on the list are a means of comforting yourself whenever suicidal thoughts arise.
- What activities do you enjoy the most and can give you satisfaction? Do you like cooking or playing with dogs? If you had the freedom to do something all day, what would you do? Think about the answers carefully and spend more time doing these things.
Method 3 of 3: Relying on External Support
Step 1. Follow the psychological therapy process
If suicidal ideation has (or is currently) on your mind, seek immediate psychological help from a mental health professional. They are trained to treat suicidal patients and can provide the right support for you.
If you don't currently have a psychologist or counselor, contact your health insurer. Ask them for help in finding a low-cost (or even free) health clinic
Step 2. Maintain or build a healthy support system
Social support plays an important role in reducing a person's suicidal ideation. If you don't have the right support system in place, you will be faced with a prolonged feeling of depression that can further increase your suicidal ideation. If you have friends or relatives you can use as a support system, lean on them. Otherwise, your psychologist or counselor can be an equally good support system.
- Share your thoughts with people you can trust. If you don't have trusted friends or relatives, try seeing a psychologist or calling the Mental Health Hotline at 500-454.
- Share your rescue plan with others so they can help you whenever needed.
- In a healthy relationship, you shouldn't be constantly insulted, hurt, or hurt. If you are involved in an abusive relationship, seek help from the authorities immediately.
- A healthy support system includes everyone who can help and support you, such as friends, relatives, teachers, counselors, doctors, mental health professionals, and emergency services.
Step 3. Consider taking medication
Medications, especially antidepressants, can be used to treat the symptoms of depression that often accompany suicidal ideation. However, be aware of some types of antidepressants that can actually strengthen your suicidal ideation. Always consult the side effects and risks of using the drugs you are going to take with your doctor.
- See a mental health professional and ask for an antidepressant or similar medication that can help manage your suicidal thoughts and behaviors.
- If you don't have a regular doctor or psychologist, contact your health insurance or look for a low-cost health clinic available in your area.
Tips
- Be grateful for the progress of your condition, no matter how small it is. Show your gratitude (to yourself) by taking good care of yourself in the future.
- Congratulate yourself as much as possible, even for very simple things. You did it! Doesn't it take tremendous courage to take that step? Be proud of yourself!
