When experiencing deep emotional distress such as anger or pain, it may feel like these intense feelings will last foreverr. However, it's crucial to remember that all feelings, including these overwhelming ones, are transient.
They will eventually change and pass, as it is the nature of emotions. In the face of such feelings, the key is resilience and patience, along with the realisation that your current emotional state does not define your future.
Here are some things you can try :
Get Safe Right Now
When grappling with thoughts of suicide, your first priority should be to secure your immediate well-being.
This could involve eliminating access to items that could be used for self harm, or distancing yourself from settings that could trigger dangerous behaviours.
If you've previously created a safety or crisis plan, now is the time to consult it. These plans are specifically crafted to offer you step-by-step guidance during your most challenging moments, helping you navigate towards a safer state.
More About Planning For A Crisis
Tell Someone How You're Feeling
Sharing your emotions with someone can play a vital role in coping with suicidal feelings. It can help break the walls of isolation, providing you with a sense of being heard and understood.
Whether it's a trusted friend, a compassionate family member, or even a beloved pet, expressing your emotions to another being can help alleviate feelings of loneliness, while also giving you a stronger sense of control over your mental state.
How To Open Up?
Try Coping Techniques
When facing impulses to self-harm, there are a number of techniques that can help deter such actions.
For instance, the physical sensation of holding an ice cube until it melts can help divert your focus from emotional pain to the cold sensation in your hand.
Similarly, the act of tearing up a piece of paper into hundreds of tiny pieces can offer a physical outlet for your emotional turmoil.
Or, the shock of a very cold shower or bath can serve as a momentary disruption to overwhelming thoughts. These and similar techniques can provide momentary relief and distraction from the immediate desire to self-harm.
Find More Coping Tools
Focus on Your Senses
Focusing on your senses, or practising mindfulness, can serve as a grounding exercise during moments of emotional distress.
It involves taking a moment to consciously observe your surroundings, tuning into what you can smell, taste, touch, hear, and see. This act of mindfulness can momentarily anchor your thoughts to the present, steering them away from destructive patterns.
Come Be Mindful
Steady Your Breathing
Breathing exercises, a cornerstone of many meditative and relaxation techniques, can significantly help calm your body and mind.
Practicing deep, steady, and conscious breathing, particularly with prolonged exhales, can reduce anxiety and instill a sense of calm. This physiological change can further contribute to stabilizing your mental state.
What Are Breathing Exercises
Look After Your Needs
In times of mental distress, basic physical needs are often overlooked. But attending to these needs can significantly influence your overall wellbeing. Hydrate yourself, eat if you're hungry, find a comfortable and safe space, and try to jot down your thoughts and feelings.
It's also important to avoid substances like alcohol or recreational drugs, as these can potentially exacerbate negative feelings and thoughts.
Looking After Yourself
Go Outside
Spending time in nature or simply being outdoors can provide a sense of connectedness with the world around you. This connection can be especially grounding during times of emotional numbness.
Feeling the elements against your skin, be it the soft touch of the wind, the warmth of the sun, or the coolness of rain, can help you reconnect with your physical existence and can serve as a subtle reminder of life's continuity beyond emotional distress.
Can Exercise Help?
Use Online Peer Support
Online peer support offers another outlet for expressing your feelings and seeking support. Platforms like Side by Side, Mind's supportive online community, connect you with people who may be experiencing similar struggles. Sharing with and learning from peers who understand your experiences can foster a sense of solidarity and mutual support.
Find Peer Support
Challenge Your Thoughts
Challenging your perspective can be a powerful tool in your mental health toolbox. It involves making a pact with yourself not to act on your suicidal thoughts, at least not today. This can buy you time to seek help and to rediscover your reasons to live.
They can be simple things like a favourite meal, a loved TV show, or even the realisation of how much your loved ones care about you. Even when things seem bleak, it's important to remember that there are reasons to continue living and that help is available.
Manage Disturbing Thoughts
Check Out More Resources
Be Kind to Yourself
Speak to yourself as you would to a cherished friend, and consider doing something that brings you joy.
This could be as simple as taking a relaxing bath, snuggling up in a cosy blanket, and watching a film you love.
While these suggestions might seem trivial, it's easy to overlook the importance of self-care.
How About An Affirmation?
Need To Talk?
Whatever you're going through, there are people you can talk to any time.
You can:
These services are for anyone who's struggling. They won't judge you.
They're free, they're anonymous, and they're always open.
Find Someone To Talk To
