How to Cope with Suicidal Thoughts

Suicidal thoughts are often triggered when you feel overwhelmed, isolated, and consumed by despair that seems unbearable. You may feel so trapped in your pain that suicide seems like the only escape from the weight you're carrying. It's important to know that help is available, and you can find support to manage your emotions. Contacting a mental health professional can guide you toward healing and help you experience joy once more, even if it feels impossible right now. This article is a great first step in understanding how to seek the right kind of support. If you're thinking about suicide and need immediate help, you can call emergency services at 112 or 115, or the suicide prevention hotline: 1900599830.

• In the United States: call the National Suicide Prevention Lifeline at 1-800-273-TALK.
• In the United Kingdom: call 08457 90 90 90, Samaritans, or 0800 068 41 41, HOPELineUK.
• In Vietnam: you can call 1900599830, the Youth Support Hotline at the Vietnam National Center for Psychological Crisis Prevention.

Postpone Any Actions. Promise yourself that you will wait for 48 hours before taking any drastic steps. Remember, thoughts cannot force you to act. Extreme pain can sometimes distort our perception of reality. Giving yourself time to wait before acting will provide you with the opportunity to clear your mind and reassess your situation.

Seek Professional Help Immediately. Suicidal thoughts can feel overwhelming, and there’s no reason to fight them alone. Reach out to professionals by calling emergency services or contacting a suicide prevention hotline. These services have trained staff available 24/7 to listen and support you. Suicidal thoughts are serious, and seeking help is a sign of strength.

• These services are completely free and anonymous.
• You can also dial 112, or the emergency number in your area to connect with a trained professional.
• If you're a college student, your school may offer a suicide prevention hotline, typically through campus police.

Go to the Hospital. If you’ve called for help but still feel the urge to harm yourself, it’s important to go to the emergency room. Have a trusted person drive you there, or call emergency services.

• In the United States, hospital staff cannot turn you away from the emergency room during a crisis, even if you don’t have insurance or cannot pay.
• You can also search for specialized mental health or suicide prevention centers, which may offer more affordable options.

Call a Friend or Loved One You Trust. The risk of suicide is much higher if you're alone with these thoughts. Don’t keep them to yourself. Call someone you care about and trust, and share your thoughts with them. Sometimes, simply talking to someone who listens can help you cope and ease your mind. You can chat on the phone or ask someone to come over to be with you so you’re not alone.

• You might feel nervous or embarrassed about opening up to others about your feelings. The people you love won’t judge you for sharing these emotions; they’ll be grateful you reached out instead of trying to handle everything on your own.
• You can’t predict when a new choice might appear. You’ll never know what might happen if you wait just two more days. Acting on fleeting thoughts will keep you from experiencing what could come next.

Wait for Help to Arrive. If you’ve reached out to emergency services or asked a friend to come over, focus on staying safe while you’re alone. Take deep breaths, remain calm, and repeat some phrases to help you cope. You can even write them down to reinforce your resolve.

• Examples of coping phrases: “My depression is speaking, not me,” “I will get through this,” “I’m just overthinking – these thoughts can’t force me to act,” “I can handle my emotions differently.”

Stop Smoking and Drinking Alcohol. You may want to numb your feelings with smoking or drinking, but introducing these substances will only cloud your thinking, and you’ll need a clear mind to cope with suicidal urges. If you’re currently drinking or using any addictive substances, you should stop and allow your mind to rest. Many people use alcohol or other substances, like antidepressants, to feel better temporarily, but this only provides short-term relief.

• If you can’t stop, stay with others – don’t be alone. Avoid this behavior. Isolation won’t help your suicidal thoughts; in fact, it will make them worse.

Make a List of Things You Love. This list should include things that have helped you cope in the past. Write down the names of close friends or family members you love, places you enjoy, music, movies, and books that have been lifesavers. Don't forget to add smaller details, like your favorite foods and sports, as well as bigger passions and hobbies that help you wake up every morning.

• Write about what you love about yourself – your personality, appearance, achievements, and anything else you're proud of.
• Write down future activities you plan to pursue – places you'd like to visit, children you'd like to have, people you'd like to love, and experiences you’ve always wanted to have.
• Asking friends or loved ones to help you create this list can be useful. Depression, anxiety, and other common causes of suicidal thoughts can sometimes obscure your ability to see your own worth and special qualities.

Create a List of Positive Distractions. This isn't a list of "healthy habits" or "self-improvement techniques" – it's not a collection of things to do when your thoughts become overwhelming. Think back to what has helped you in the past and write those down. Here are a few examples:

• Have a meal at your favorite restaurant.
• Call up an old friend to chat.
• Watch a TV show or movie you love.
• Read a book that brings you comfort.
• Go on a spontaneous trip.
• Look through old emails that lift your mood.
• Play with your dog at the park.
• Go for a walk or jog to clear your mind.

List the People in Your Support System. Write down at least 5 names and phone numbers of people you trust, who are always there when you call. Make sure to include contact details for a few others in case someone is unavailable.

• Write down the names and numbers of your therapist and members of your support group.
• Note the contact information for a crisis hotline you'd like to reach out to.

Write Down Your Safety Plan. A safety plan is a guide to help you when you're having thoughts of suicide. In the moment, you may forget what steps to take to help yourself feel better. Writing the plan down will help you get through temporary emotions and keep yourself safe. Here’s an example of a safety plan:

• Read Your List of Things You Love. Remind yourself of what you love, and what has stopped you from acting on suicidal thoughts in the past.
• Try Engaging in an Activity from Your List of Positive Distractions. Consider whether you can distract yourself from suicidal thoughts with an activity that has worked for you before.
• Call Someone from Your Support System. Keep calling until you reach someone who can talk to you as long as you need.
• Delay Your Plan and Make Your Home Safer. Lock away any items that you could use to harm yourself, then think things through for at least 48 hours.
• Ask Someone to Stay with You. Have them stay with you until you feel better.
• Go to the Hospital.
• Call Emergency Services.
• You can also look for safety plan templates online.
• Send a copy of your plan to friends or loved ones you trust.
• Every time you have suicidal thoughts, review your safety plan.

Make your home a safer place. If you're worried or contemplating suicide, it's crucial to eliminate all potential methods you could use. Suicide often occurs when one has access to a means of doing it. Get rid of any items that could harm you, such as medications, razors, sharp objects, or firearms. Ask someone you trust to store them for you, dispose of them, or hide them away. Don't allow yourself the opportunity to change your mind.

• If you're feeling unsafe at home alone, go somewhere else, like a friend's house, your parents' house, a community center, or a public place.
• If you're considering overdosing, have a loved one you trust hold onto your medications and only give them to you as prescribed each day.

Seek professional help. Mental health professionals can help you manage the underlying causes of suicidal thoughts. Suicidal thoughts often stem from mental health conditions that can be treated, such as depression and bipolar disorder. Stress or trauma can also lead to suicidal thoughts. No matter the reason behind your emotions, therapists or counselors will assist you in coping and help you become healthier and happier.

• 80–90% of cases have been successfully treated with therapy.
• Common and effective treatments for those experiencing suicidal thoughts include:
  • Cognitive Behavioral Therapy (CBT), which helps you change unhelpful and automatic thinking patterns.
  • Problem-Solving Therapy (PST), which teaches you to feel more confident and in control by learning to solve problems effectively.
  • Dialectical Behavior Therapy (DBT), which teaches coping skills and is especially beneficial for those with bipolar disorder.
  • Interpersonal Therapy (IPT), which improves social functioning so you don’t feel isolated or unsupported.
• Healthcare providers may recommend combining medication with therapy. Make sure to follow your medication instructions closely.
• Be cautious as some medications can increase suicidal thoughts. If you experience any urge to self-harm after starting medication, contact your doctor immediately.

Avoid triggers. Certain places, people, or habits can sometimes trigger feelings of despair and suicidal ideation. It may be difficult at first to identify the events that act as triggers, but try to think about whether these factors could be contributing. Whenever possible, avoid situations, people, and things that make you feel sad, frustrated, or stressed. Here are some common examples of triggers:

• Alcohol and drug use. Initially, it may make you feel better, but it can quickly turn negative thoughts into suicidal intentions. 30% of suicide cases are related to alcohol.
• Being in an abusive relationship, either physical or emotional.
• Books, movies, and music with dark or emotional themes.
• Stressful situations.
• Being alone.

Learn how to recognize warning signs. Suicidal thoughts rarely occur in isolation. They are often the result of other issues, like feelings of disappointment, sadness, anger, or stress. Understanding how to recognize the signs of suicidal ideation can alert you when it’s time to seek help. Common warning signs include:

• Increased use of alcohol, tobacco, or other substances.
• Feelings of hopelessness or lack of purpose.
• Anger.
• Taking more risks.
• Feeling trapped.
• Social isolation.
• Anxiety.
• Sudden mood changes.
• Loss of interest in activities you once enjoyed.
• Changes in sleep patterns and/or loss of appetite.
• Feelings of guilt or shame.

Connect with others. Building a strong support system is one of the key actions you can take to manage your thoughts. Feelings of isolation, lack of support, or thinking that everyone would be better off without you are common feelings that accompany suicidal thoughts. Make it a habit to reach out and talk to someone every day. Interacting with people who care about you can enhance your coping skills and shield you from negative thoughts when they arise.

• Talk to your religious leader. If you're spiritual or religious, you may find comfort in speaking with your pastor, priest, or spiritual guide.
• Chat with a friend. It’s important to communicate with at least one person daily, even if you don’t feel like it. Isolating yourself only intensifies suicidal thoughts.
• Call a helpline. Don’t think that you can only call a suicide prevention hotline once. You can reach out multiple times a day if you need support. They are always there to help.
• Seek out communities of people like you. Individuals who face discrimination, such as LGBT people, are at a higher risk of suicide. Finding a community where you can be yourself without facing hatred or oppression can empower you and foster self-love.
  • If you're young and identify as gay, lesbian, transgender, or queer, you can call +84839405140, the LGBT Protection Organization in Vietnam.

Find a support group. No matter the reason behind your suicidal thoughts, you don't have to face them alone. Many people have experienced similar struggles. Some who have thought about ending their lives in one moment find themselves grateful to still be alive the next. Talking to others who understand is one of the most effective ways to cope with suicidal thoughts. You can find a local support group by calling a suicide prevention helpline or consulting with a mental health professional.

• Call the Youth Counseling Hotline at 1900599830.
• If you are gay, lesbian, bisexual, or transgender, you can call +84839405140, the LGBT Protection Organization in Vietnam.
• If you are a veteran, you can also call 1900599830.
• If you're a teenager, call 18001567 for the Teen and Child Hotline.
• In the United States, you can search for support groups by visiting the American Suicide Prevention Organization website.

Learn to love yourself. Focus on removing negative thought patterns and understand that they aren't true. To start healing the emotional pain caused by negative feelings, you must be kind to yourself and view yourself as a strong, resilient individual.

• Suicide myths, like the idea that it's a selfish act, are perpetuated in many cultures. These myths not only amplify the negative feelings you may experience but also add guilt and shame to the mix. Understanding the difference between myth and reality will help you better cope with your thoughts.
• Look for positive affirmations you can repeat when feeling down. Reminding yourself that you're strong and deserving of love can help you recognize that the negative thoughts you're having are temporary. For example, “Right now, I’m feeling suicidal, but this feeling isn’t the truth. It won’t last forever. I love myself and will respect myself by becoming stronger,” or “I can learn to cope with these thoughts. I’m stronger than they are.”

Address underlying issues in your thoughts. Collaborating with a mental health professional can help uncover the reasons behind your suicidal thoughts. These thoughts can arise from a variety of factors, ranging from medical conditions to legal issues or substance abuse. It’s important to find ways to address the problems, and over time, you'll start to feel better.

• For example, if you’re feeling overwhelmed by financial problems, consider consulting a financial planner or advisor. Many communities and universities have low-cost centers to help people learn how to manage money.
• If you're frustrated with a personal relationship, therapy can help you develop social skills. Social skills training can help ease anxiety and awkwardness, enabling you to build and maintain healthy, meaningful relationships.
• Join a mindfulness meditation class or learn at home. Numerous studies show that mindfulness, which means accepting the present moment without judgment or avoidance, can be very helpful in controlling suicidal thoughts.
• Bullying is a common factor that leads to suicidal thoughts among young people. Don’t blame yourself: you are not responsible for how someone treats you. Counseling can help you cope with bullying and protect your self-image.

Consult a doctor about chronic pain. Sometimes, chronic pain can contribute to suicidal thoughts and emotional distress. You should talk to your doctor about what steps you can take to manage your pain. This process will help improve your physical and emotional well-being, leading to a healthier and happier life.

Exercise regularly. Exercise has been proven to help reduce the effects of depression and anxiety. Although it may be difficult to exercise when you’re feeling down, scheduling time to work out with friends can make a big difference.

• Going to exercise classes is also a great way to socialize with others, which can help you avoid feelings of isolation or being alone.

Get enough sleep. Depression can disrupt your sleep patterns, causing you to sleep too much or too little. Research has shown a link between disrupted sleep habits and suicidal thoughts. Getting adequate and restful sleep will help you stay clear-headed.

• If you're struggling to sleep, talk to your doctor for guidance.

Avoid smoking and drinking alcohol. Cigarettes and alcohol are linked to many cases of suicide because they impair your judgment. They also increase depression and promote reckless or impulsive behavior. If you're experiencing suicidal thoughts, it's essential to completely avoid alcohol and cigarettes. - If you're struggling with alcohol addiction, consider seeking help from a local Alcoholics Anonymous organization. This group can assist you in overcoming both your alcohol dependency and suicidal thoughts.

Develop hobbies. Hobbies like gardening, painting, playing an instrument, or learning a new language can help distract your mind from unwanted and repetitive thoughts, and provide you with some comfort. If you've already had a hobby but neglected it due to your mood or similar reasons, it’s time to revisit it. If you don’t have one yet, you can start a new hobby. Initially, you may need to make a conscious effort, but soon you'll find yourself naturally drawn to it.

Focus on the positive aspects of your past. Everyone has achieved something significant at some point in their lives, and those moments might be overshadowed by your current feelings of despair. Take time to reflect on those moments. Think about the positive times in your past, the struggles that led to success, the victories, happiness, and personal glory.

Set personal goals. You may have goals you've always wanted to accomplish. Perhaps you’ve dreamt of visiting the Statue of Liberty in the United States or the Opera House in Australia. Or maybe you’ve always wanted to adopt 10 cats and create a “fur-filled” family. No matter what your goals are, write them down. When things get tough, remind yourself of these goals.

Believe in yourself. It can be hard to imagine things getting better when you're struggling with suicidal thoughts. However, keep in mind that many people have overcome similar struggles, and you can too. You are capable of caring for yourself, regaining control over your life, and moving forward with treatment. You are incredibly strong. - Remind yourself that feelings are not facts. When these thoughts arise, take the time to challenge them by saying something like: "Right now, I think everyone would be better off without me, but the truth is, I just spoke to a friend, and they said they are happy to have me in their life. My thoughts are not true. I can get through this." - Give yourself time. You may think that suicide will erase all your problems, but unfortunately, you will never have the chance to see if things could get better if you take that path. Healing takes time, as does overcoming sadness and fighting depression. You must be patient and kind with yourself.

Tố chức	Số điện thoại
Trợ giúp Khẩn cấp	112
Trung Tâm Cấp cứu	115
Tâm sự Bạn trẻ	1900599830
Trung tâm Phòng chống Khủng hoảng Tâm lý	(+844) 37759714

• Remember that seeking help is a sign of strength. It means you value yourself enough to find solutions.
• Use humor as a way to cope with your current situation. Watch comedy shows, read comics, etc. Even if they only provide temporary distraction, they can still be quite helpful.
• Look for something you love in your life. Maybe it's your dog, cat, bird, or fish. It could also be something inanimate like a cherished object. Perhaps you love the name you have or the room you live in. You might also love your ability to braid hair or sew shorts. Maybe you love your siblings. Your love doesn’t necessarily have to be something you think about consciously. It could be how much you enjoy the compliments of friends, or just being around them. Or maybe you love the stuffed animal your grandma or sibling gave you. It could even be the wonderful job you're fortunate to have. Whatever you love most in your beautiful life, use it as a source of energy to keep going. Focus on the positive things.
• Never harm yourself! Many people contemplating suicide may resort to self-harm, but you should never do this, no matter how bad things seem. Think about the pain it will cause and remember that you don’t want to upset your loved ones, such as your parents or friends.

• If you're thinking about suicide, call someone immediately! This is an emergency, and you need to take it seriously. You should call 1900599830 or look for other suicide prevention hotlines, even emergency services. They will help calm you down and provide necessary support. The call you make could very well become the most important call of your life.