Identify places you can go, such as a friend’s, family member’s home, or your therapist’s office. You can use these helpful safety plan cards to remind yourself where to go. [3] X Research source If you can’t get somewhere safe, call your local emergency number (911) or a suicide hotline.
Remove blades or weapons from your or the home immediately. [4] X Research source Remove medications if you might use them to harm yourself.
First identify people or agencies you can call including: specific family members, friends, healthcare professionals (doctor or therapist), emergency numbers (911) and suicide hotlines. Then go down the list and start calling each person or agency. Try your close family members friends, or therapist first (if you are currently safe and not planning on harming yourself). Identify how others can help you, such as: taking you to the hospital, talking with you about your feelings, comforting you, distracting you, and cheering you up. Social support may be one of the biggest factors that reduce suicidal thoughts and actions. [7] X Research source So anything you can (that is safe) to get support from your loved ones during this time. Talk to a friend, spend time with your family, be around people who support and love you. If it feels like you don’t have anyone to support you right now, call your therapist or a service such as the Suicide and Crisis Lifeline (988). These people have been trained in supporting people who feel vulnerable and can help. It’s often the case that LGBTQ people, especially LGBTQ youth, lack a strong social support system. If you’re an LGBTQ youth and don’t feel like you have anyone to turn to, call the Trevor Project at 1-866-488-7386, or go online to chat with a professional. [8] X Research source
Stress is a common predictor of suicidal thoughts. [10] X Research source Ask yourself if you have suicidal thoughts when you are very stressed or overwhelmed with your current situation. Identify situations that may increase your thoughts of suicide and avoid these. Some examples might be: arguments or issues with family members, staying home alone, stress, depressed mood, relationship issues, work or school issues, and financial concerns. Avoid any of these triggers if you can.
Identify ways to make yourself calm and soothe yourself. Some ideas might include: exercise, talking to a friend, journaling, distraction, relaxation techniques, deep-breathing, meditation, and mindfulness. Then use those skills! Religious and spiritual coping skills (prayer, meditation, attending services, religious traditions) have been shown to be a large protective factor against suicide. [11] X Research source Do not use alcohol or other substances to cope. Using substances can increase your risk of suicidal thoughts and tendencies. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
What would you say to a friend that was feeling this way? You might say something soothing such as, “I know this is so hard for you right now, but things will get better; you aren’t always going to feel or think this way. It will pass. I will be here for you in the meantime. I love you and I want you to live and be happy. ” Some examples of positive self-talk you can use include, “I have many reasons to live. I want to be there for my family and friends. I have plans for the future and things to accomplish that I haven’t yet. ” Thinking that suicide is immoral or wrong is a protective factor against suicide, but it can also make you feel guilty for thinking about it. [14] X Research source If you believe that suicide is morally wrong, remind yourself of this value you hold, but tell yourself that you’re not a bad person for feeling suicidal. You could think or say to yourself, “I know I have moral beliefs against suicide, but it’s not my fault I feel like killing myself. I will give myself a break and learn to cope with my thoughts and feelings in ways that don’t cause me harm. " The belief that you have social support is also a protective factor against suicidal thoughts and actions. [15] X Research source Remind yourself that you are loved and cared about. You could say to yourself, “I am loved. My family loves me. My friends love me. Even if I think or feel that they don’t right now; I know deep inside that they do. They do not want to see any harm come to me and they would be very upset if I was harmed. "
Making a commitment to reducing suicidal thoughts may include agreeing to: use positive self-talk, identify goals and stick to them, remind yourself of the positive, and identify other ways of coping with negative thoughts and moods. You can write down your commitments to life. You may write something like, “I commit to living my life even when it’s hard. I commit to setting goals and attaining them. I commit to using coping skills and getting help if I have thoughts of harming myself. ”
Some examples of life goals are: a career, getting married, having children, and traveling the world. Remind yourself of the goals you have for the future. It would be a shame if you missed out on the amazing parts of life.
Make a list of everything that you appreciate in your life. This list could include things like: family, friends, Italian food, traveling, being in nature, connecting with others, playing the guitar, and music. These are the very things that may bring you solace when you have thoughts of suicide. What do you enjoy doing? What gives you the most satisfaction? Do you like to cook or to help your friends or to play with your dog? If you were not pressured by your circumstances, what would you be doing the whole day? Think carefully about it and spend more time doing these things.
If you do not currently have a therapist, contact your health insurance provider for a list of approved clinicians or conduct a local search for low-cost, sliding scale, or free mental health clinics.
Talk about your thoughts to whoever you find comfortable talking about it with. If you don’t feel like you have anyone, call your therapist or a service such as the Suicide and Crisis Lifeline (988). Tell others about your safety plan so they can be involved and ready to help you if you need assistance. [20] X Research source Healthy relationships should not include being repeatedly insulted, berated, picked on, or injured. If you have a relationship that is abusive, get help now. A healthy support system includes a variety of people you can turn to for support and help, including friends, family, teachers, counselors, doctors, mental health professionals, and hotlines.
Ask your mental health professional about antidepressants, or other medications to treat suicidal thoughts and behaviors. If you do not have a doctor or psychiatrist, contact your health insurance provider or go to a low-cost health clinic in your area.
