Suicidal thoughts usually arise when the pain you feel seems impossible to overcome. Perhaps you are in so much pain that suicide seems like the only way out of the problems and difficult situations you are in. Actually there are many other ways that you can do to solve the problem but you are still alive to be able to feel joy, love and enthusiasm. You'll be able to find alternatives to suicide by seeking help as soon as possible so you don't hurt yourself, exploring the reasons that make you think about suicide, and making a plan to deal with those thoughts as they come to your mind.
If you feel suicidal and need immediate help, contact the mental health counseling at the Directorate of Mental Health Services at the Ministry of Health at the 24-hour telephone number 500-454.
Step
Part 1 of 3: Seeking Help
Step 1. Call your friend
Tell him how you feel and that you need his help. Ask him to remind you of your positive qualities and strengths or talk about a good time you've had.
Choose a friend you think can be trusted
Step 2. Don't be alone
Make sure your friends and family don't let you out of their sight. If there's no one to watch over you, register yourself at the hospital to make sure you're not alone. If you're in a support group, rely on other members for extra support from people who really understand what you're going through and who can help you.
Seek help from a mental health professional. People who attempt suicide usually suffer from serious mental problems, such as depression, and they can seek help from a mental health professional
Step 3. If your suicidal thoughts are caused by a specific event, such as feeling sad over an unrequited love, losing your job, or becoming disabled, remember that situational depression like this can still be managed with treatment
Talk to religious leaders. If you are a religious person and know a religious leader, try talking to him. Some people prefer to talk to those who study religion rather than experts trained in psychology. Religious leaders also have experience or training to help people in crisis, including desperate individuals who are suicidal
Step 4. If you are more confident in getting help from your faith, a clergyman can help ease your suffering by providing a new perspective and some things to think about
- Find a support group. There are support groups, both online and in community groups, that provide the comfort of being able to talk to other people who are also having suicidal thoughts or have attempted suicide.
- To find a support group like this, ask your mental health professional for information, or search the internet.
- Ask for support from people who will understand you. The most important thing to remember is that whatever the reasons that prompted you to commit suicide, you are not alone. Contact the people and services available to help and understand how you feel. The best place to start is to contact one of the following services:
- Indonesia: counseling services for psychiatric problems, Directorate of Mental Health Services, Ministry of Health, Republic of Indonesia at telephone number 24 hours 500-454.
- Suicide prevention emergency numbers at (021)7256526, (021) 7257826, and (021) 7221810
- United States: National Suicide Prevention Lifeline at 1-800-273-8255 (1-800-799-4TTY).
Step 5. Special services in the United States for homosexual, lesbian, bisexual, or transgender people at 1-888-THE-GLNH (1-888-843-4564), veteran members dial 800-273-TALK and dial 1, while Teenagers can contact Covenant House Nine Line at 1-800-999-9999
- Send an anonymous email to The Samaritans suicide prevention center.
- Call a psychotherapist. You can find a psychotherapist in your area by searching the phone book or the internet.
Part 2 of 3: Making a Plan to Fight Suicidal Thoughts
Step 1. Get rid of the tools you could use to kill yourself
If you're thinking about ending your life, make the process more difficult by getting rid of all the tools at your disposal.
- This equipment includes firearms, knives, ropes, or pills.
- If you can't get rid of pills because you need them, leave them to a trusted family member or friend who can give you only as much as prescribed.
Step 2. Make a list of all the things you love
Write down everything that makes you feel good, or memories related to joy and love. You can include the names of your family members, pets, favorite sports, favorite authors, movies you like most, foods that remind you of your childhood, places that feel like home, stars, moon, or sun. If something makes you feel good, write it down.
- Include things you like about yourself. Write down all the characters that you think are most special, including their physical traits, personality traits, and so on. Write down what you have accomplished. Write down the times you were proud of.
- List the things you hope for. Write down the place you want to live one day, what you want to create, the job you want to try, the children you want to have, the partner you might find.
Step 3. Make a list of distractions
If you've ever felt suicidal before, what helped convince you not to do it then? Write it down. All distractions are good distractions if they prevent you from hurting yourself. This list will be very useful later if you are plagued with frantic thoughts that encourage suicidal thoughts. You can try the following ideas:
- Call a friend to chat.
- Eat healthy food.
- Take a walk or exercise.
- Painting, writing or reading.
Step 4. Make a list of people you can contact
Enter the names and phone numbers of at least five people, just in case one isn't available when you need to call someone. Enter the names of friends, family members, and acquaintances who are willing to pick up the phone and help.
- Enter the names of counselors, psychiatrists, and support group members you trust.
- Write down the 24-hour service phone number that suits you.
Step 5. Create a rescue plan
The rescue plan here is one that you read over and over and follow as soon as you have suicidal thoughts. These thoughts can be difficult to get rid of once they come into your mind, so you have a hard time focusing on anything else that can help. But if you already have a plan, what you need when that thought comes up is to put the plan into action and start doing whatever it says on the list. Complete everything on the list until you reach a safe point. Here is an example of a rescue plan that you can implement:
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1. Read a list of things I love.
Remember the things that have so far prevented me from committing suicide.
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2. Read the list of distractions.
Distract with whatever I can to help get out of the fray.
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3. Read the list of people I can contact.
Call the first person on the list to chat. Call them all until I can reach someone who can chat for as long as I need.
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4. Postpone suicide attempts and make my home safe.
Promised myself that I would wait at least 48 hours. In the meantime, I will get rid of all pills, sharp objects and other tools that could compromise my safety.
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5. Call someone to stay.
If no one can come, call a therapist or emergency number.
- 6. Go to a place that makes me feel safe, such as a parent's house, a friend's house, or a community center.
- 7. Go to the hospital.
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8. Call the emergency services number.
Part 3 of 3: Trying to Consider Alternative Solutions
Step 1. Remind yourself that what you are feeling is only temporary
When you are seriously considering suicide, it can be difficult to think of alternative solutions to the problem you are facing. One of the things you can do to calm down and consider alternatives to this last resort is to remind yourself that you didn't always think you wanted to die, and you won't always think that way in the future either.
All feelings are fleeting and change all the time. Just like feeling hungry, sad, tired, or angry, suicidal feelings and thoughts will pass. If you're having trouble thinking of alternative solutions because you just want to end your life, keep this in mind
Step 2. Postpone your plans
Do your best to take a step back and put off any plans you've made for at least 48 hours. Whatever your plans, wait some time. Say that you've come this far and that you can wait two more days to think. Two days won't be long when you think about the final outcome at stake here.
In those two days, you will have time to think, rest, and find a way to convince yourself that there are many other ways to get rid of the suffering you are feeling
Step 3. Think of another way to solve your problem
Think of other support you need to resolve the issue. Do you have to ask someone for help? Implement the alternative way you think of. For example, if you are suicidal because you are broke, you might want to try asking friends or family for financial help. Do it for as long as needed. If the first alternative way to achieve your goal in a healthier way doesn't work, try another way.
- Remember that not everything can be achieved overnight. Your goals will take time to materialize.
- If you have major depression, this goal-oriented approach may not be the best option, given that people with major depression tend to think a lot and lack problem-solving skills.
Tips
- Make sure you take all prescribed medications as directed by your doctor. Never stop taking medication without consulting your doctor first.
- Make sure you attend all scheduled counseling sessions. If necessary, bring along someone you can count on each week so you have the extra responsibility to go.
- If there are no support groups for people who are suicidal or depressed in your area, talk to your local therapist or hospital about support groups they might have or how you can get a support group. You can also visit websites that offer online video counseling.
