Below are 5 suggestions to overcome suicidal thoughts. They can assist you in moving away from causing harm to yourself and towards recovery.
Suicidal thoughts are often difficult to confront or comprehend. Sometimes, they are temporary, while sometimes, they may be more intense, with a heightened urge and fantasies that promise relief from intractable pain.
Even if you believe you’ll never act on these thoughts, they should be considered seriously. The sooner you can address them, the more effective.
While it can be challenging to believe in the future, There are methods to overcome suicidal ideas.
Here are some suggestions to combat thoughts of ending your life before they occur. We also have an extensive page outlining the short- and long-term options for stopping thoughts of suicide.
1. Remove yourself from danger.
The possibility of suicide thoughts can strike the hardest, especially when in a hazardous area or a dangerous situation (waiting for the Skytrain or driving, sitting on the balcony, or near weapons, guns, or other hazardous objects).
If this is the situation, take a physical exit from the location or area to reduce the possibility of acting upon suicidal thoughts.
It is also possible to have an experienced friend or family member store away possibly harmful tools (e.g. ropes, weapons) so that you do not have to be near them or keep any additional medications until you need them.
2. Breathe slowly and deeply.
Suicidal thoughts can be frightening, and it’s easy to become overwhelmed. Slowing your breathing can help reduce the heart rate while you shift your focus away from any thoughts you’re thinking about.
Do a few deep breaths and exhales to regain control of your breath. Four seconds in, hold for four seconds minutes, then exhale for four seconds, hold for four, and repeat. If four seconds are too long, you can start with a shorter time and gradually increase the duration.
3. Pay attention to your surroundings.
There are numerous methods for doing this, some of which will be more effective than others. The objective is to focus your attention away from negative thoughts of causing harm to yourself on another thing. It may be difficult initially; however, the more you practice, the more you’ll be able to get rid of these negative thoughts.
a. Visualisations
- The act of breathing can be beneficial, especially when it is coupled with visualizations. Imagine your lungs filled with air, the diaphragm rising, then falling. The more detail you can add, the better.
- If you’re trying to keep your breath, you could imagine writing numbers like 1,2,3,4… 1,2,3,4…
- For some, picturing yourself in a secure and tranquil area, being with someone you love, or even focusing on your faith may assist.
b. Use your senses
- You can close your eyes for a few seconds before reopening your eyes. Concentrate your attention on what you see around you.
- Write down what you notice as precisely as feasible – what’s your texture on the floor, the colors visible on walls, and what sounds are heard? Imagine writing a scene in a book. Try to make sure to describe the scene as precisely as you can.
- As you expand the range of senses that employ more, you’ll be better at shifting your attention away from negative thoughts.
c. Muscle Relaxations
When you feel stressed, your muscles relax without even realizing it. (Your jaw or shoulders could move, or you might squeeze your hands into fists).
- Relax your muscles. Begin with your head, and slowly work to relax every muscle group and work your way down (face, neck, jaw, shoulders, back, legs, arms and calves, etc.).
- Use your hands to massage your shoulders and neck, also.
4. Reach out
Alongside the steps mentioned above, reaching out is vital. Even if these thoughts are severe, discussing them with someone else is essential to confronting and removing the intenseness of these thoughts. Connect with the people you value instead of closing down and secluding yourself. To help others, it is essential to let them know what’s happening.
- Call a Healthline or a trusted friend, and let them know that you’re having a challenging time and require their help.
- Families and friends frequently visit patients as they recover from cancer or surgery. Similar assistance can aid in recovering from depression. Maybe someone could pick you up or be there for you during the day or at night.
- Do not let the fear or anxiety of being “locked up” hinder you from speaking up and talking about your suicidal thoughts to others. Many mental health experts and different levels of care can assist, such as the ability to talk to and find therapy. As with other diseases and injuries of certain people, getting hospital treatment is a necessary and temporary procedure for recovering. There’s no reason to be embarrassed by this.
If you require urgent assistance, Do not hesitate to contact Mind Mentor. Your safety is the first concern, and professionals are available to assist. Please find out how you can contact us during a crisis.
5. Remind yourself of your recovery.
A significant part of overcoming depression is learning how to conquer these thoughts and emotions and not get stuck on the guilt of being a victim of them.
- Remember that you can recover. Many people have experienced similar thoughts and thoughts about suicide and have survived. Even those who attempted to take their own lives several times overcame their fears.
Suicidal thoughts can be scary, but they eventually disappear. Determine the best strategy for yourself so that you can weather any storm.
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