11 Suicidal Thoughts Stopping Strategies

Suicidal thoughts can be a manifestation of deeper emotional pain, hopelessness, and a sense of being overwhelmed by life’s challenges. It’s crucial to understand that these feelings, although intense, are not permanent and can be managed with the right strategies and support. Here are 11 suicidal thoughts stopping strategies that can help individuals navigate through these difficult moments:

1. Reach Out for Immediate Help

One of the most critical steps is to reach out for help. This can be as simple as calling a trusted friend or family member, a mental health professional, or a suicide prevention hotline. The National Suicide Prevention Lifeline (1-800-273-TALK (8255) in the U.S.) and similar services in other countries are available ²⁴⁄₇ and can provide immediate support and guidance.

2. Practice Grounding Techniques

Grounding techniques can help you focus on the present moment and distract you from suicidal thoughts. Examples include deep breathing exercises, paying attention to your five senses (noticing the sights, sounds, smells, tastes, and textures around you), or engaging in a physical activity that requires your full attention, like going for a walk or doing some stretching.

3. Create a Safety Plan

A safety plan is a written document that outlines what you can do to keep yourself safe when you’re experiencing suicidal thoughts. It should include contact information for friends, family, and mental health professionals, as well as activities that you find comforting and distracting. Having this plan ready can be a proactive step in managing suicidal thoughts.

4. Professional Counseling

Seeking help from a mental health professional is a significant step towards healing. Therapists and counselors can provide you with a safe space to express your feelings, help you understand the underlying causes of your suicidal thoughts, and teach you coping strategies to manage these feelings. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and medication, under the guidance of a psychiatrist, can be effective treatments.

5. Engage in Self-Care

Taking care of your physical and emotional needs is essential. Ensure you’re getting enough sleep, eating nutritious food, and staying hydrated. Engage in activities that bring you joy, whether it’s reading, listening to music, or spending time in nature. Practicing self-compassion and acknowledging that it’s okay to not feel okay can also be incredibly uplifting.

6. Avoid Alcohol and Drugs

Substance abuse can exacerbate feelings of hopelessness and despair, making it more challenging to manage suicidal thoughts. Avoiding alcohol and drugs is crucial, especially if you’re already experiencing mental health issues or are undergoing treatment.

7. Build a Support Network

Surrounding yourself with people who care about you can make a significant difference. This support network can include friends, family, support groups, or online communities. Knowing that you’re not alone in your struggles can be a powerful deterrent to suicidal thoughts.

8. Keep a Journal

Writing down your thoughts and feelings can help you process them. A journal can serve as a safe space to express yourself without judgment, allowing you to track your progress, identify patterns in your thoughts and emotions, and reflect on how you’ve managed difficult situations in the past.

9. Learn to Manage Stress

Stress can sometimes trigger or worsen suicidal thoughts. Learning healthy ways to manage stress, such as through meditation, yoga, or other relaxation techniques, can be beneficial. Identifying and addressing the sources of stress in your life, whether it’s work, relationships, or something else, is also crucial.

10. Create Meaningful Connections

Engaging in activities that give you a sense of purpose and help you feel connected to others can be incredibly fulfilling. This could be volunteering, participating in group hobbies, or simply spending quality time with loved ones. Feeling needed and valued can counteract feelings of isolation and hopelessness.

11. Focus on the Present

Suicidal thoughts often involve fears about the future or regrets about the past. Focusing on what you can control in the present moment can help. Break down your challenges into smaller, manageable tasks, and concentrate on completing one task at a time. Celebrate your achievements, no matter how small they may seem, as this can help build resilience and a positive outlook.

Conclusion

Managing suicidal thoughts is a journey that requires patience, support, and the right strategies. It’s a sign of strength, not weakness, to reach out for help and to take proactive steps towards healing. Remember, suicidal thoughts are temporary, and with the right help and support, it’s possible to find ways to cope with them and to live a fulfilling life.