Introduction
Suicidal thoughts can be incredibly frightening and overwhelming. It can be difficult to know how to manage these feelings and regain a sense of control over one’s life. Fortunately, there are a number of strategies that can help someone struggling with suicidal thoughts to move forward in a positive direction.
The National Institute of Mental Health defines suicide as “the act of taking one’s own life on purpose.” Suicidal thoughts refer to the preoccupation or obsession with the idea of taking one’s own life. While these thoughts may not always lead to an attempt, they are still very serious and should be addressed.
This article will explore eight strategies for managing suicidal thoughts. Each strategy will include tips for implementation, along with relevant research studies and quotes from experts. By the end of this article, readers will have a better understanding of what they can do to stop being suicidal.
Seek Professional Help
One of the most important steps someone can take when feeling suicidal is to seek professional help. Mental health professionals can provide valuable insight and support that may be difficult to find elsewhere. Plus, talking to a professional can also help to reduce feelings of loneliness and helplessness.
A study published in the journal Psychiatry Research found that people who received psychotherapy were significantly less likely to engage in self-harm or attempt suicide than those who did not receive any treatment. The findings suggest that psychotherapy can be an effective intervention for suicidal thoughts.
“When it comes to suicidal thoughts, it’s essential to reach out for help,” says Dr. John M. Grohol, PsyD, founder of Psych Central. “Talking to a therapist or counselor can help you learn new ways of managing your thoughts and emotions, so you can start to feel more in control of your life again.”
Finding the right mental health professional is key. It’s important to look for someone who is a good fit and makes you feel comfortable. You can ask friends and family for recommendations, or use online resources like Psychology Today to search for therapists in your area.
Connect with Others
Having strong social relationships is essential for mental health. Studies have found that having supportive relationships can reduce the risk of suicide, while loneliness can increase the risk. Connecting with others can help to reduce feelings of isolation and provide a sense of belonging.
Dr. Elizabeth Lombardo, author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love, emphasizes the importance of creating strong social connections. “It’s easy to feel overwhelmed and alone when dealing with suicidal thoughts,” she says. “But connecting with others can remind you that you’re not alone, and that there are people who care about you and want to help.”
If you’re feeling suicidal, it can be difficult to reach out to others. But there are a few simple steps you can take to start building meaningful connections. First, make an effort to reach out to people you already know. Spend time with family and friends, or join a club or activity that interests you. You can also use online resources to connect with others who are going through similar experiences.
Find Meaningful Activities
Engaging in meaningful activities can be a great way to cope with suicidal thoughts. These activities can help to distract from negative thoughts and provide a sense of purpose and accomplishment.
Activities can range from the mundane to the extraordinary. Examples include reading, cooking, gardening, listening to music, volunteering, exercising, writing, and more. The key is to find something that brings you joy and provides a sense of fulfillment.
Terry Gaspard, MSW, LICSW, author of Daughters of Divorce: Overcome the Legacy of Your Parents’ Breakup and Enjoy a Happy, Long-Lasting Relationship, recommends finding activities that bring you pleasure. “Part of managing suicidal thoughts is learning how to enjoy life again,” she says. “Find activities that bring you joy and make you feel alive.”
It can be difficult to find the motivation to start engaging in meaningful activities. But small steps can help. Start by setting aside time each day to do something that brings you joy. For example, you could read for 30 minutes or go for a walk. Gradually increase the amount of time you spend on these activities until they become part of your daily routine.
Get Enough Sleep
Sleep is essential for mental health. Studies have found that poor sleep is linked to an increased risk of suicide, while getting enough restful sleep can help to reduce suicidal thoughts. Therefore, it’s important to prioritize getting enough sleep when trying to manage suicidal thoughts.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for seven to nine hours of sleep per night. To ensure you get enough restful sleep, create a consistent bedtime routine and avoid screens for at least an hour before bed. Additionally, try to limit caffeine and alcohol, as these can interfere with sleep quality.
Dr. Stephanie Smith, a psychologist and sleep specialist, emphasizes the importance of good sleep habits. “Getting enough sleep is essential for managing suicidal thoughts,” she says. “Good sleep habits can make all the difference in how you feel each day.”
Practice Mindfulness
Mindfulness is a type of meditation practice that involves paying attention to the present moment without judgment. Studies have found that mindfulness can help to reduce stress and depression, making it a valuable tool for managing suicidal thoughts.
Mindfulness can be practiced in various ways, such as through yoga, walking, eating, and breathing exercises. The key is to focus on the present moment and be aware of your thoughts and emotions without judgment. This can help to bring clarity and perspective to difficult situations.
Dr. Rina Deshpande, a psychiatrist and mindfulness expert, recommends incorporating mindfulness into your daily life. “Mindfulness can help to bring a sense of calm and balance to chaotic thoughts and emotions,” she says. “Take a few moments each day to practice mindfulness, and you’ll soon begin to notice a difference in how you feel.”
Develop Coping Skills
Coping skills are strategies used to manage difficult emotions and stressful situations. Developing coping skills can help to reduce suicidal thoughts and give you the tools you need to manage difficult times.
Examples of coping skills include deep breathing, progressive muscle relaxation, visualization, journaling, positive self-talk, and more. It’s important to find the strategies that work best for you and practice them regularly. This will help to build resilience and make it easier to manage difficult emotions.
Dr. Marla Deibler, a clinical psychologist and executive director of The Center for Emotional Health of Greater Philadelphia, recommends developing a toolkit of coping skills. “Having a collection of coping skills can make all the difference when managing suicidal thoughts,” she says. “And the best part is that these skills can be used anytime, anywhere.”
Conclusion
Feeling suicidal can be an incredibly difficult experience. But there are steps you can take to manage these thoughts and regain control over your life. This article has explored eight strategies for stopping suicidal thoughts, such as seeking professional help, connecting with others, finding meaningful activities, getting enough sleep, practicing mindfulness, and developing coping skills.
By following these strategies, you can start to feel more in control of your life and reduce your suicidal thoughts. Remember, you are never alone in your journey—there are people and resources available to help you every step of the way.
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