You may be feeling hopeless about the future or powerless, like nothing you do or say can change things. You may be blaming yourself for things that have happened in your life, and you might think it would be easier for others if you weren't here.
No matter
how much pain you’re experiencing right now, you’re not alone. Many of us have
had suicidal thoughts at some point in our lives.
Why do you
feel depressed and suicidal?
Many kinds
of emotional pain can lead to thoughts of suicide. The reasons for this pain
are unique to each one of us, and the ability to cope with the pain differs
from person to person.
Some of the
thoughts that may accompany suicidal thoughts include:
- I want to
escape my suffering.
- I have no
other options.
- I am a
horrible person and do not deserve to live.
- I have
betrayed my loved ones.
- My loved
ones would be better off without me.
- I want my
loved ones to know how bad I am feeling.
- I want my
loved ones to know how bad they have made me feel.
Remember:
Your
emotions are not fixed; they are constantly changing. How you feel today may
not be the same as how you felt yesterday or how you’ll feel tomorrow or next
week.
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Things to
avoid:
- Being
alone. Solitude can make suicidal thoughts even worse. Visit a friend, or
family member, or pick up the phone and call a crisis helpline.
- Alcohol
and drugs. Drugs and alcohol can increase depression, hamper your
problem-solving ability, and can make you act impulsively.
Things to
do:
- Even
though you’re in a lot of pain right now, give yourself some distance between
thoughts and action. Make a promise to yourself: “I will wait 24 hours and
won’t do anything drastic during that time.” Or, wait a week.
- SLOW YOUR
BREATHING: Slowing your breathing helps slow your heart rate and supplies more
oxygen to your brain, while also shifting your attention away from whatever
thoughts you’re having. “Take a few deep inhales and exhales to regain control
of your breath – four seconds in, hold for four, four seconds out, hold for
four, repeat.”
- Get out in
the sun or into nature for at least 30 minutes a day.
- Exercise
as vigorously as is safe for you. To get the most benefit, aim for 30 minutes
of exercise per day. But you can start small. Three 10-minute bursts of
activity can have a positive effect on mood.
- Remember
your personal goals. You may have always wanted to travel to a particular
place, read a specific book, own a pet, move to another place, learn a new
hobby, volunteer, go back to school, or start a family. Write your personal
goals down.
- Try to
remember that thoughts about killing yourself are just thoughts. You don't have
to act on them, no matter how overwhelming they are or how often you have them.
You won't always have these thoughts.
- Remove
anything that you could use to harm yourself, or ask others to do this with or
for you.
- Get a good
amount of sleep, rest and exercise, and eat regularly.
- Be kind to
yourself, just as your suicidal thoughts took time to appear, so it will take a
while for them to fade. Live from day to day and don't expect too much of
yourself. Even if you can't see a way forward now, you can be certain that the
way you are thinking and feeling about things will change.
Read more: My journey of depression and recovery (7 things to remember everyday)
If you have not seen a doctor or mental health professional before, it is a good idea to do so. They will listen to you in private, and ask some questions about you and your situation. This is so they can help you and, together, you can develop a plan of action. Not everyone who is thinking about suicide is experiencing a mental illness, like depression or anxiety, but it is routine to be assessed for this so you can receive the right kind of treatment or support.