By Sayesha Mani

September 10, 2023 (IANSlife) Thoughts of suicide can be daunting and difficult to deal with. You may experience fleeting thoughts or stronger urges that promise a “sweet release” from the unbearable pain of existence. Therefore, it is of utmost importance to address these thoughts early on. And no matter what you are going through, always remember that help and support is available.

Let’s aim this World Suicide Prevention Day to break the silence, and speak with our parents, teachers, and mentors, whenever you feel like giving up on life. It’s important to understand and learn how to cope with suicidal thoughts, and what you should do to overcome these thoughts and move on to lead a better and peaceful life.

Try Grounding Techniques

Go for a short walk, spend some time with your pet, or try practicing the 4-7-8 breathing method. This includes making yourself comfortable, inhaling for 4 counts, holding your breath for 7 counts, and exhaling for 8 counts.

These grounding methods can help you be present in a moment and overcome distressing thoughts. By focusing on the present, you can become more aware of your safe surroundings and feel calmer.

Go Where You Feel Safe

Thoughts of suicide can become overpowering, especially when you are in potentially dangerous situations (driving, standing on the terrace, waiting for a train at the platform, etc.).

In such cases, it would be best to remove yourself from these situations to prevent acting on your thoughts. Visit a friend’s house or library, or take a walk in a public park.

Make Your Surroundings Safe

Remove any kind of weapons, medications, or potentially dangerous objects, such as razors, blades, and ropes, from your home. Speak to a family member or a friend to help you get rid of these items or hide them from you.

You may also ask a loved one to come and live with you so they can supervise your access to these objects or any medications you may be taking. This not only ensures immediate help during crises but also strengthens your overall support network.

Reach Out to Your Loved Ones

When dealing with difficult thoughts and emotions, it's common to feel isolated and withdraw from others. However, reaching out to trusted family members or friends and communicating with them can make a significant difference.

Speak to a trusted loved one - family or friends. They can lend a listening ear, offer emotional support, and help you stay safe. Sharing your feelings and communicating with a loved one ensures your safety, too. It makes them aware of your well-being so they can check in on you regularly and help you access professional help if needed.

Make a Safety Plan

Develop a set of steps to help you in moments of crisis. Speak beforehand to friends and family members willing to offer support and assistance in times of crisis.

Ensure you keep these contact numbers and emergency helpline numbers readily available or on speed dial.

Consult a Mental Health Professional

When you do not understand who to speak to, consider consulting a therapist or calling a helpline (National Suicide Prevention Lifeline +91 9152987821).

A trusted therapist can help you identify triggers and build coping strategies to help reduce the recurring thoughts of suicide.

Join Support Groups

Knowing that you are not alone can help. Join a support group or a community where you feel safe to talk about your feelings and emotions.

These groups provide a sense of belonging, understanding, and learning from others who have faced similar challenges. Knowing that there are people who have had similar experiences helps you navigate your journey more effectively.

Stick to a Schedule

Write down your schedule and make a to-do list for every day. Sticking to a schedule and having consistency can offer comfort during challenging times.

By planning out your day in advance and checking things off of your list, you can regain a sense of control. This can enhance your self-esteem and help you find joy in day-to-day activities.

Avoid Alcohol and Substances

Alcohol and drugs can provide temporary relief, but they alter brain chemistry in the long run, thereby worsening the symptoms of depression and other mental health conditions. These substances can also make you act on impulse, thus making them potentially dangerous.

So, instead of resorting to alcohol and other substances, it would be best to seek healthier coping strategies and professional support to address the underlying issues effectively.

Takeaway

Thoughts of suicide can make you feel trapped but remember that nothing lasts forever, not even the toughest times. Time heals and the love and help of those close to you, and professional guidance can help you navigate the tough times.

Taking the initial step of confiding in someone you trust is always a good idea. Sharing your feelings can help you realize that you're not alone. Knowing you have the support of a loved one can also make it easier to consider seeking professional help. With the right support and assistance, you can weather the storm.

(Sayesha Mani is a Licensed Clinical Psychologist at DocVita)

 

 

 

(This article is website exclusive and cannot be reproduced without the permission of IANSlife)

IANSlife can be contacted at ianslife@ians.in