Content

• Steps
• Method 1 of 5: Safe here and now
• Method 2 of 5: Problem Solving Strategies
• Method 3 of 5: Personal Safety
• Method 4 of 5: Strengthening the support group
• Method 5 of 5: Taking Care of Yourself
• Tips
• Warnings

Suicidal thoughts can occur when feelings of hopelessness, loneliness, and despair become unbearable. You may be overwhelmed with pain, making suicide seem like the only way to free yourself from this burden that you are carrying on your shoulders. You should know that you can count on help. Talking to a psychologist or therapist can help you experience joy again, even if it doesn't seem possible right now. This article is your first step. In it, we'll tell you how to get the help you need.

If you are thinking about suicide, call the emergency psychological hotline of the Ministry of Emergency Situations at 8 (495) 989-50-50, 8 (499) 216-50-50 or 051 (for residents of Moscow) if you live in Russia. If you live in another country, call your local psychological emergency hotline.

• All regions have local psychological assistance services.

Steps

Method 1 of 5: Safe here and now

1. 1 Put your plan aside. Give yourself two days to think things over before taking any action. Remember, thoughts cannot make you act. Sometimes pain distorts perception. Delaying will help you reevaluate the situation.
2. 2 Immediately ask for help from specialists. You may be overwhelmed with negative thoughts, but you don't have to fight them alone. Call the counseling hotline. There you will be answered by a person with special training, ready to listen to you at any time. Suicidal thoughts and impulses are a very serious problem. Asking for help is a sign of strength.
   • The services of such services are anonymous and free of charge.
   • You can also call 8 (495) 989-50-50, 8 (499) 216-50-50 or 051 (for Moscow residents), and you will be connected to the appropriate person.
   • If you are studying at a university, it is possible that there is a counseling service that you can call.
3. 3 Go to the hospital. If you have already called the hotline, but thoughts of suicide do not let you go, you need to get to the emergency room. Get someone to take you there or call an ambulance.
   • In many countries, at the legislative level, it is forbidden to refuse to accept a person in such conditions, even if he does not have insurance.
   • Search the Internet for contacts of counseling centers in your area. There you can find the services you need at a low price or even free of charge.
4. 4 Call a close friend or loved one. The risk of suicide increases if a person is left alone with their thoughts. Don't keep them to yourself. Call the person you love and trust and share your feelings with them. Sometimes, in order to calm down and come to your senses, it is enough just to speak out. Talk on the phone or ask the person to come to you and be with you.
   • You may feel nervous or uncomfortable about having to tell someone about your feelings. Loving people will not judge you for sharing your feelings with them. They will be glad that you reached out to them, rather than trying to cope with everything on your own.
   • You never know when new opportunities may appear in life. Nobody knows what will happen if you wait two more days. If you choose to act now, you will not know what might have happened.
5. 5 Wait for help to arrive. If you called a hotline or a friend and asked him to come, keep yourself busy while you are alone. Take deep breaths, exhale, and repeat the same positive affirmations. You can even write down these phrases so that you can remember them as best as possible.
   • You can use the following phrases: "It is my depression that speaks in me, not me", "I can handle it", "These are just thoughts - they cannot do anything to me", "There are other ways to cope with feelings."
6. 6 Stop using drugs and alcohol. You may be trying to calm your thoughts of suicide with alcohol or drugs. However, when these chemicals enter your body, it makes the process of clear thinking almost impossible, which is essential for overcoming suicidal thoughts. If you are drinking or taking any drugs right now, try to stop and allow your mind to rest.
   • If you are unable to stop, it is better to be in someone else's company, rather than all alone.

Method 2 of 5: Problem Solving Strategies

1. 1 Make a list of the things you enjoy. This is a list of everything that has helped you cope with difficulties in the past. Write down the names of your best friends and family members you love, your favorite places, music, movies, books that saved you. Include little things like your favorite foods and sports, and bigger things like hobbies that keep you up in the morning.
   • Make a list of everything that you like about yourself: personality traits and appearance, achievements, what you are proud of.
   • Write down what you plan to do in later life: children, people with whom you want to spend the rest of your life; places you want to visit; the experience you want to acquire.
   • It will be helpful if a friend or loved one can help you make this list. Depression, anxiety, and other causes of suicidal thoughts can keep you from seeing the best in you.
2. 2 Make a list of good distractions. This is not a list of healthy habits or techniques - this is a list of everything you can do to distance yourself from suicide when thoughts become painfully unbearable. Think about the things that have helped you in the past, and write them all down. Here are some examples:
   • lunches at your favorite restaurant;
   • talking on the phone with an old friend;
   • watching your favorite TV shows and films;
   • rereading your favorite book or old letters;
   • travel;
   • rereading letters that make your soul feel good;
   • walking in the park with a dog;
   • long walks or jogging to clear your head of unnecessary thoughts.
3. 3 List the people in your support group. Write down at least five names and phone numbers of people you can trust to speak to you on the phone, if needed. Include enough people on this list in case one of them is unavailable at the time of the call.
   • Write down the names and phone numbers of your therapist or therapist and support group members.
   • Write down the names and numbers of the crisis management hotlines you can call for help.
4. 4 Develop a plan for the next wave of suicidal thoughts. This is so that you know what to do when thoughts of suicide come back to you. When that moment comes, you may not remember what is best to do to make it easier. A plan will allow you to overcome your intentions and keep yourself alive. Here is an example of such a plan.
   • Read a list of my favorite things. Remind myself of the things I loved that kept me from committing suicide in the past.
   • Try one of the distractions. Check if I can get my mind off my suicidal thoughts with what has worked up to this point.
   • Call someone on my support group list. Call people until I get through to someone who can talk to me for as long as I need it.
   • Postpone the plan and make the house safe. Hide anything that I could use as a means of harming myself, and then contemplate the situation for at least 48 hours.
   • Ask someone to stay with me. Let them stay with me until I come to my senses.
   • Go to the hospital.
   • Call the psychological hotline.
   • Give a copy of the plan to a close friend or loved one.
   • When and if thoughts of suicide come to you, get this plan.

Method 3 of 5: Personal Safety

1. 1 Make your home safer. If you have thoughts of suicide or are afraid that you will have them, make sure that there are no things in the house that you could harm yourself. You are more likely to commit suicide if you have a way to harm yourself. Get rid of everything that is dangerous: from pills, blades, sharp objects, weapons. Give them for safekeeping to another person, throw them away or lock them. It must be difficult for you to change your mind.
   • If you feel unsafe to stay at home alone, poison yourself to a place where you feel safer: home to a friend, to your parents, or to a public place.
   • If you think you can take a lethal dose of a drug, give the drug to someone who will give you the right amount every day.
2. 2 Seek help from a specialist. A psychologist or psychotherapist can help you deal with the cause of your suicidal thoughts. These thoughts are often the result of other disorders, such as depression and bipolar disorder, that are treatable. Traumatic events can also trigger such thoughts. Whatever the reason, a therapist or psychologist can help you cope with pain and become a healthier and happier person.
   • Treatment of depression is effective in 80–90% of cases.
   • The most common and effective treatments for people with suicidal thoughts include:
     • Cognitive Behavioral Therapy. It allows you to get rid of habitual harmful ways of thinking.
     • Problem solving therapy. It helps you understand how you can build self-confidence and self-control by solving problems.
     • Dialectical Behavioral Therapy. It helps a person master coping skills. This therapy is especially helpful for people with borderline personality disorder.
     • Intrapersonal therapy. It allows you to improve the functioning of a person in society and get rid of the feeling of isolation and loneliness.
   • The doctor may prescribe psychotherapy in combination with medication. Take all your prescribed medications.
   • Remember that some medications can intensify suicidal thoughts. If your condition worsens after taking this drug, see your doctor.
3. 3 Stay away from provoking factors or triggers. Sometimes certain places, people, or habits can cause feelings of despair and suicidal thoughts. It can be difficult to establish a connection between them, but try to understand if situations in which you return to thoughts of suicide are repeated. Whenever possible, avoid being influenced by things that make you sad, stressed, and hopeless. Here are some examples of triggers:
   • Alcohol and drug use. Yes, they are capable of delivering pleasant sensations in the beginning, but they very quickly turn bad thoughts into thoughts of suicide. Alcohol is associated with at least 30% of all suicide cases.
   • People prone to insults and assault.
   • Negatively colored books, films and music.
   • Stressful situations.
   • Being alone with yourself.
4. 4 Learn to recognize warning signs. Suicidal thoughts don't come out of nowhere. They are the result of something - for example, feelings of hopelessness, depression, grief, or stress. By learning to understand what thoughts and actions lead to these thoughts, you can alert yourself to the need to seek help from others. Most often leads to suicidal thoughts:
   • increased consumption of alcohol, drugs and other substances;
   • a feeling of despair and one's own uselessness;
   • anger;
   • uncharacteristic recklessness;
   • feeling like you are trapped;
   • the desire for isolation;
   • anxiety;
   • sudden mood swings;
   • loss of interest in things that used to be enjoyable;
   • sleep disorders;
   • feelings of guilt or shame.

Method 4 of 5: Strengthening the support group

1. 1 Chat with other people. Building a strong support group is the best thing you can do to combat negative thoughts. Feelings of isolation, lack of support, and a feeling that everyone would be better off without you often leads to thoughts of suicide. Try to communicate with someone yourself on a daily basis. Staying in touch with people you care about can help you deal with bad thoughts when you have them.
   • Talk to a religious minister.If religion is important to you, you may feel better if you talk to a priest or spiritual guide.
   • Talk to a friend. Make it a habit to talk to at least one person a day, even on days when you don't want to see anyone. Isolation can lead to increased suicidal thoughts.
   • Call the emergency psychological hotline of the Ministry of Emergency Situations at 8 (495) 989-50-50, 8 (499) 216-50-50 or 051 (for residents of Moscow). If you do not live in Russia, call your local psychological emergency hotline. Don't feel like you can do it just once. Even if you have to call there every day or several times a day - call. These services are there for help.
   • Find a community of people like you. People who belong to oppressed social groups are more prone to suicide. Find communities where you can be yourself and where there will be no hate and pressure. This will allow you to love yourself and endure.
     • If you are of a sexual minority and are considering suicide, call the Psychological Helpline.
2. 2 Find a support group. Whatever the reason for your thoughts, you don't have to deal with it on your own. Many people have gone through the same thing as you. Many wanted to die, and the next day they were glad that they did not. To deal with negative thoughts, you should talk to people who understand what is happening to you. You can find a support group through counseling centers or through a psychotherapist.
   • You can call the single number 112, and you will be assisted.
   • There is a special helpline for children in Russia at 8-800-2000-122.
   • There are many sites on the Internet where you can find information about counseling centers.
3. 3 Try to love yourself. Try to change your mindset and convince yourself that your negative thoughts are delusions. To get rid of the pain, don't be too demanding of yourself. Consider that you are a strong person who can make a difference for the better.
   • Suicidal myths such as the belief that it is selfishness flourish in many cultures, forcing people with suicidal thoughts to experience shame in addition to the feelings that already plague them. Learn to separate myths from reality, and you can put your thoughts in order.
   • Consider positive mantras that you can repeat when you feel bad. If you realize that you are a strong person who is worthy of love, you will understand that suicidal thoughts are temporary. For example: “I am thinking about suicide right now. Feelings are not facts. They won't last forever. I love myself and I will be proud of myself that I was able to withstand "- or:" I can learn to cope with these thoughts. I am stronger than them. "
4. 4 Work on the causes of oppressive thoughts. Working with a therapist can help you understand the causes of suicidal thoughts. Thoughts can have many different causes, from physical illness to legal problems or substance abuse. Find a way to solve these problems and you will feel better over time.
   • For example, if you are very worried about money, seek help from a budget planner. Such services exist.
   • If you feel that you are in a desperate situation because of your relationships with others, talk to your doctor about social skills. Appropriate therapy can help you overcome social anxiety and embarrassment and help you maintain meaningful relationships with people.
   • Sign up for a meditation class or learn it yourself. The ability to be aware of what is happening, that is, focusing on what is happening at the moment, without trying to analyze or evaluate it, helps in combating thoughts of suicide.
   • Social oppression is one of the reasons for these thoughts in young people.Don't blame yourself: how others treat you depends on those people, not you. Psychological support will teach you how to deal with this phenomenon and maintain your self-esteem.

Method 5 of 5: Taking Care of Yourself

1. 1 Talk to your doctor about chronic pain. Sometimes chronic pain triggers suicidal thoughts and distress. Ask your doctor what you can do to dull the pain. Treatment will make you feel healthier and happier.
2. 2 Go in for sports. Exercise mitigates the mental effects of depression and anxiety. It may be difficult for you to exercise if you are depressed, but regular exercise with a friend can help you.
   • Group activities are also a great way to connect with other people so you don't feel lonely.
3. 3 Get enough sleep. Depression affects sleep - a person sleeps either too little or too much. There have been studies that have found a link between sleep disorders and suicidal thoughts. Getting enough sleep will help you control your thoughts.
   • If you have difficulty sleeping, talk to your doctor.
4. 4 Avoid drugs and alcohol. Drugs and alcohol are associated with many suicide cases because they cloud the mind. They increase depression and provoke reckless and impulsive behavior. If you have suicidal thoughts, stop using alcohol and drugs.
   • If you are addicted to alcohol, join Alcoholics Anonymous. This organization will help you overcome alcohol problems, which in turn will help you cope with destructive thoughts.
5. 5 Find a hobby. Any activity, be it gardening, painting, playing a musical instrument or learning a foreign language, will distract you from constant unwanted thoughts, and it will be a little easier for you. If you already have a hobby that you recently abandoned due to lack of mood, return to it. If you don't have a hobby, come up with one. It may be a deliberate effort at first, but over time you will get involved and get used to doing it.
6. 6 Concentrate on the positive things in your past. At one point or another in your life, you probably had your own successes and achievements, which have now faded against the background of your depressed state. Think about them. Think about the positive moments of the past, about the efforts that have been crowned with success, about the moments of triumph, joy and glory.
7. 7 Set personal goals. Surely you have goals that you would like to achieve. Perhaps you've always dreamed of visiting the Sydney Opera House or going down to the caves in New Mexico. Maybe you wanted to take ten cats from the shelter and put them in your home. Whatever your goals, write them down. Remember them when you feel bad.
8. 8 Believe in yourself. It may be difficult for you to imagine that things can get better if you are worried about suicidal thoughts. Remember that many have gone through this and you can do it too. Take care of yourself, start managing your own life, and seek help. You are a strong person.
   • Remind yourself that feelings are not facts. When such thoughts start to overwhelm you, think and say to yourself: “It seems to me now that others would be better off without me, but today I was talking with a friend, and she said that she is glad that I am in her life. My thoughts are not equal to the facts. I can handle it".
   • Give yourself time. It may seem to you that suicide will solve all your problems. Unfortunately, you won't have a chance to see if everyone is better off from this. It takes time to recover from a traumatic event, overcome grief and overcome depression. Be patient with yourself and don't ask too much of yourself.

Tips

• Remember that seeking help is a sign of strength, not weakness. This means that you value yourself highly enough to come up with a solution.
• Use humor to deal with suicidal thoughts. Watch a comedy, read comics.Even if it distracts you only for a while, it is better than nothing.
• Remember that you are loved. Your family loves you. Friends love you. A large number of people will feel the loss if you are gone, and this event is traumatic for many. Someone may have suicidal thoughts due to the inability to come to terms with the loss. You fill many lives with yourself, so don't try to end yours. Your road may be difficult, but it will be easier for you if you get rid of thoughts of death and focus on living each situation until its logical conclusion. Nobody deserves to commit suicide. Nobody. Remember this.
• Refer to what you love. Perhaps it is a cat, dog, rabbit or fish. Perhaps it is an inanimate object. Maybe you like your name or your home. Maybe you really enjoy doing funny hairstyles or wearing very short shorts. Maybe all your love is for your siblings. Perhaps your love doesn't even have a clear outline. Maybe you like the feeling when friends praise you or when you are in their company. Maybe you adore the bear that your grandmother or brother gave you. Maybe you really love your job. Whatever you love, make it the incentive that will make you live. Think good.
• Don't cut yourself. This is dangerous, and cuts can leave scars, which you will regret very much in the future.
• Do not assume that asking for help will disturb your loved ones or friends. They are always ready to take care of you and show the help you need.
• Remember, if you commit suicide, good memories, love, and all other good things will go along with your problems. Focus on the good things until you feel better. Remember, life is priceless; if you have lost a loved one, it is not your fault.
• Suicide is an irreversible "solution" to temporary problems. Seek help if you have suicidal thoughts and remember that you are not alone. Even when it seems that everything is bad and terrible, know that you are loved and will always be loved, even if it is not obvious. Do not let the bad influence all the good in you, there is always a way out.
• Pray daily. This will help, no matter how bad you feel. God knows us better. In addition, prayer will enrich you with positive energy that will help you cope with depression.
• Don't use drugs. They will not allow things to get better, but they can make things only get worse - drugs reduce the ability to think rationally, which increases the risk of suicide.

Warnings

• If you are thinking about suicide, call the emergency psychological hotline of the Ministry of Emergency Situations at 8 (495) 989-50-50, 8 (499) 216-50-50 or 051 (for residents of Moscow) if you live in Russia. If you live in another country, call your local psychological emergency hotline. This is an emergency and you must treat it accordingly. The specialists will help you calm down and provide you with the support you need. This single call may be the most important in your life.