If you have seriously harmed yourself please call 999 now. If you are experiencing severe suicidal thoughts, please call the Samaritans on 116 123.
Suicidal feelings can be thoughts about ending your life, wondering if people would be better off without you, or it can mean thinking about methods of suicide or making plans to take your own life. These feelings can make you feel scared or confused and can often lead to a person becoming overwhelmed.
One of the most important things to remember is that you are not alone.
Feelings of suicide are different for everyone. Your feelings might change or build over time or even change rapidly from one moment to the next. It is common to not understand why you feel the way that you do. A person experiencing suicidal thoughts might think or feel:
● Hopeless, as if there is no point in living
● Overwhelmed by negative thoughts
● Tearful and down
● Be in unbearable physical or emotional pain
● Worthless, like you are not wanted or needed by anyone
● Desperate
● Like everyone would be better off without you
● Intrigued by death
Suicidal thoughts are not always thoughts about wanting to die, but can sometimes be feelings that you cannot go on living the life that you have. These feelings can lead to different experiences including:
● No desire to look after yourself
● Poor sleep
● A change in appetite, leading to weight loss or gain
● Trying to avoid others
● Preparing for death - making a will or giving away possessions
● Difficulty communicating
● Urges to self-harm (See self-harm)
Many people who experience suicidal feelings, feel like they will never be happy or hopeful again. How long the feelings last is different for everyone and based on many different factors within their lives.
With the right treatment, support and self-care, it is true that the majority of people who have felt suicidal will go on to live fulfilling lives.
It is important to note that the earlier you let someone know how you are feeling, the quicker you will be given the right support, as well as the tools and processes to overcome your feelings.
It can be difficult to express or open up about suicidal feelings. If you cannot talk to a friend or family member, there are some support services you can access 24/7. You can call the Samaritans on 116 123, ChildLine (for under 18) on 0800 1111. You can also call the local Mental Health Helpline on 0800 001 433. Alternatively, you can schedule a telephone assessment by clicking here.
No matter what, remember that you deserve help and support.
Suicidal feelings can affect anyone, at any time. For some, there can be many factors that contribute to feelings of suicide that occur over a period of time. These factors can lead to a person feeling increasingly hopeless or worthless. For others, it is not possible to identify why suicidal thoughts and feelings begin.
Life is full of ups and downs and sometimes events occur that can lead to thoughts and feelings of suicide, including:
● Mental health problems
● Discrimination or bullying
● Domestic, sexual, physical or emotional abuse
● Bereavement
● Relationship ending
● A physical illness or pain
● Retirement or redundancy
● Money problems / including gambling
● Homelessness
● Isolation or loneliness
● Feeling inadequate
● Addiction or drug / alcohol use
● Pregnancy or childbirth
● Confusion about your sexual or gender identity
● Cultural pressure
● Trauma
● Medication
These are just some of the reasons why a person might experience suicidal thoughts. If you cannot attribute a reason as to why you feel suicidal and feel like there is not a solution - it is important to remember that there is support available to you and it may help you to overcome these thoughts and feelings.
● Don’t look too far ahead, take each minute as it comes. You could try making a plan, calming exercises, starting an activity, website apps, a game or puzzle.
● It is important that you remove items that could be used to harm yourself or ask someone else to remove them for you. If you are in a dangerous location try and move somewhere safer.
● If you have experienced suicidal feelings before, you might have a safety plan or crisis plan. If you do refer back to this.
● If you feel comfortable to do so, tell someone how you are feeling. If you cannot speak to a friend or family member, call the Samaritans on 116 123. Speaking with someone about how you feel can help you to feel more in control and less alone.
● Use distraction techniques. These could include taking a cold shower, holding an ice cube and focusing on the sensations, tearing something up.
● Look after your needs. Try and look after your body's essential needs, eat some food if you are hungry, have a glass of water or make yourself comfortable. You could also write down how you are feeling.
● Step outside, feeling the sun, rain or wind on your skin - this can help you to feel more connected to your body.
● Find reasons to live. You could write down things you are looking forward to, make plans to do something you enjoy, think about people you love.
● Be kind to yourself, take a bath, wrap yourself in a blanket and watch your favourite film. Take care of you.
Try not to focus on the negative thoughts and feelings and instead repeat to yourself that you can get through this.
Experiencing feelings that you believe will never end can be hard to overcome. But it is important to remember that they can stop. As with all feelings, they will pass. Whether you have self-help plans in place or you find support through counselling, your feelings can change.
If you feel that you cannot keep yourself safe, please call 116 123 or 999.
There are steps that you can take to help prevent yourself from acting upon any suicidal thoughts that you are experiencing. Every individual is different, so it is important to understand that what works for one might not work for another. Find the way that works for you - a counsellor can help you with this.
Once you have experienced suicidal thoughts, it is important to put plans in place for if these feelings resurface. You could also consider putting plans in place if you are feeling especially low and worry that you might begin to feel suicidal.
Safety/crisis plan
This is a plan that will support you through difficult times when you may be thinking about suicide. This plan will always be personal to you and can include:
● Recognising your warning signs
● Details of your coping strategies
● Names and details of people who can help you
● Contact details of professionals to contact in a crisis
● Numbers of helplines and listening services available
● Steps to take to make your immediate environment safe
● A safe place you can go if you need to
You can make this plan with your counsellor or someone you trust.
Everyone has good days and bad days. It is important if you have experienced suicidal thoughts or feelings to take each day as it comes. Really focus on each day, set yourself small achievable goals in order to move forward gradually. You can begin to work on coping strategies to help you overcome any negative feelings that might occur in everyday life.
Learn to be aware of how you are feeling, don’t try and squash or ignore them as they will build up and become even harder to cope with. Identifying your feelings and utilising your coping strategies will help you to overcome the more difficult or negative ones. This will also help you to identify what caused your suicidal feelings previously.
Focus on the positives. You could make a book or a box that includes memories and items that provide you with comfort. It could include pictures, letters, a cuddly toy, a blanket, a book, positive quotes - anything that helps you to feel happy. It could also have your safety plan in it.
Keeping a diary can help you to learn your triggers. A diary of your thoughts and feelings can help you to find patterns in your mood that occur over time. This can help you to identify certain events, places or thoughts that cause your suicidal feelings.
It’s important not to blame yourself. Suicidal thoughts are often accompanied by feelings of guilt. Especially if people around you feel worried about you. It is important to accept that is how you felt in the moment and now is a different moment for you to focus on looking after yourself in the here and now.
Building your self-esteem will help you to feel better about yourself. Looking after your physical health, becoming more assertive, setting goals and achieving them are all ways you can increase your self-esteem.
You could begin to make plans that you will feel excited about. Doing things you enjoy can help you to feel more positive - start with small plans and increase them when you feel confident enough to do so.
Writing your achievements down is a great way of celebrating yourself. You can also make a note when others compliment you. Reading these back when you feel low can help you to feel more positive and remember the good things you have achieved.
Enjoying and doing things for yourself is a really important goal. Take time out to do something that you enjoy. Read a book, find a hobby or try something new.
Connecting with other people helps you to feel supported. Having people around you who you can talk to when you are finding things difficult is important. If you have someone who you can trust and feel comfortable with, you might want to ask them to be with you when you are feeling low.
People who have experienced suicidal feelings can sometimes find it helpful to go on to volunteer with others. It can be rewarding and build your confidence. It is important to ensure you understand your own feelings and have plans in place should this begin to feel overwhelming.
Sharing experiences and tips with others who have experienced similar feelings can provide comfort, as well as a feeling of being worthwhile when you share your own experiences that has the potential to help another.
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Coming in for couples counselling, we were both nervous about how the session would work having not done anything like this before.
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