Quick Summary

Any suicidal thoughts deserve support, including thoughts without a specific plan.
If someone may act, has harmed themselves or cannot stay safe, call 112 in Spain or the EU, or the local emergency number, and stay with a trusted person. In Spain 024 provides confidential crisis support.
Professional assessment, a collaborative safety plan, reduced access to dangerous means and continuing care can help. Self-help and private residential inquiries do not replace emergency care.

If you may act on suicidal thoughts, have harmed yourself or cannot stay safe, call 112 in Spain or the EU, or your local emergency number, now. Stay with another person and move away from anything you could use to hurt yourself. In Spain, 024 offers free, confidential support at any time; it does not replace emergency care. Suicidal thoughts may involve wanting to act or a wish not to wake up, and either deserves support. Examples include:

Frequently contemplate death and dying
Have considered several ways to die
Consider yourself unworthy of life
Wish you could just give up and die

Constant thoughts about death and suicide, either active or passive can make you feel burdened, despondent, and unclear of where to find support.

Additionally, discussing these feelings can be difficult. For one, you may not know how to begin sharing them with others. And you may also be concerned about their possible responses:

“Why would you desire to die? You have a successful career, a significant other, and a lot of people who care about you.”

“But you aren’t depressed.”

“I can’t believe you would subject your family to such suffering.”

Many people are unaware that suicidal ideation is fairly prevalent. Based on the data from the Center for Disease Control and Prevention, 12 million adults in the United States had serious suicidal thoughts in 2019.

These ideas can also occur in the absence of depression or any other mental health condition. Frequently, suicidal thoughts indicate that you are suffering more misery and pain than you can handle.

Suicidal thoughts can arise during intense distress and deserve compassionate, timely support. You do not need to have a diagnosis or a detailed plan to ask for help. If staying safe is uncertain, seek urgent assessment.

If you are experiencing active suicidal ideation, you must first realize that suicide ideation can affect anyone. These ideas are not a sign of personal weakness, defect, or failure. They are also nothing at all to feel shameful or guilty of, regardless of your situation.

If you are considering acting on suicidal thoughts, contact emergency services or an urgent crisis service now. The steps below can support safety while help is arranged, but they do not replace emergency assessment:

Get in touch. Trustworthy loved ones can listen and provide emotional support. They can also aid in your safety. Start with a crisis counselor if you don’t know who to reach out to; they will listen with empathy and provide suggestions on how to reach out.

Go somewhere supported and safe. Ask a trusted person to stay with you or accompany you to urgent care. Simply being in a library or another public place is not sufficient protection when you may act on the thoughts.

Reduce access to means. Ask a trusted person to help secure medicines and other dangerous items without putting themselves at risk. Agree safe storage and dispensing of prescribed medicines with a clinician or pharmacist; do not stop essential treatment on your own.

Avoid consuming alcohol and other drugs. Alcohol and other substances may appear to be beneficial for suppressing painful and unwanted feelings, but they may exacerbate depression and suicidal ideation.

Consider grounding techniques. Taking a little stroll, cuddling with a pet, and practicing 4-7-8 breathing are examples of grounding strategies that might help you remain in the present during a period of extreme distress. Not certain how to begin? A crisis therapist or counselor can also guide you through their use by phone call or text message.

Do something that will help you unwind. Listening to music, relishing a favorite food or drink, or viewing images (or videos) of cherished people and animals might help you feel more relaxed and less anxious.

Get expert help. The feelings of anguish and despair may not improve instantly, and addressing suicidal thoughts may require expert assistance and patience. Taking the initial steps toward regulating these thoughts, however, can assist you in gaining enough space to reclaim some optimism and consider more permanent measures of relief.

Whether you or a loved one is having suicidal ideation, here are some strategies to help lessen suicidal ideation and obtain the treatment you want to get back on track:

Things To Do:

Identify Triggers

Watch for triggers or conditions that contribute to depressive feelings, like a death or loss, alcoholism, or relationship tension. Eliminate, reduce or discard what you can and discuss the remaining items with a therapist or close friend.

Remember That Emotions Are Transient

Feelings can change, and treatment and support can help. A rest may improve comfort but is not a safety plan or a reason to delay help when you may act on suicidal thoughts.

Look after Yourself

In addition to consuming healthy meals regularly and never skipping meals, it is important to acquire sufficient rest to combat stress and assist your body in recovering from the past days. Exercise is also essential for alleviating stress and enhancing emotional health.

Establish a Network of Support

Spend time with people who have a positive impact on your life and who inspire you to feel good about yourself. Also, remember to give back to the local community either financially or with your time. Supporting others and giving something back can be an excellent way to gain perspective and discover meaning.

Get Moving!

Small, manageable activities and meaningful contact may support recovery when you are safe. Suicidal thoughts are not a bad habit or a personal failure, and activity alone is not a substitute for assessment and care.

Relax

Find your means of relieving stress. In addition to exercise, you can combat suicidal thoughts by meditating, using sensory tactics to relax, practicing simple breathing techniques, and challenging self-defeating attitudes.

Things To Avoid:

Being alone

Isolation can exacerbate suicidal thoughts. Call a crisis hotline or visit a family member or a friend.

Drugs and alcohol

Substance abuse can exacerbate depression, impair problem-solving skills, and induce impulsive behavior.

Doing things that worsen your condition.

Negative emotions can be heightened by listening to sad music, reading old letters, viewing certain images, or visiting the grave of a deceased loved one.

Blaming yourself for unwanted thoughts

You do not have to force thoughts away or handle them alone. Let someone know they are happening, use an agreed safety plan and seek further help if they become harder to resist. Distraction is only one temporary coping option.

Usually, coping tactics are ineffective at addressing the underlying causes of suicidal ideation. However, they can assist you in controlling suicidal ideation at the moment.

Assessment can help understand what is contributing and identify useful treatment. You do not need to solve every underlying problem before receiving help or finding some relief.

You are not required to begin this step alone. The assistance of a competent mental health practitioner can go a fair distance toward achieving more lasting healing from these ideas.

A therapist can provide empathetic guidance and expert assistance with:

Identifying crucial factors or causes, including indicators of mental health problems
Establishing a safety plan
Discovering means of communicating with loved ones
Developing new coping skills for suicide ideation, such as problem-solving, emotion regulation, distress tolerance, and reframing undesired thoughts.
Discussing potential remedies for excessive or upsetting life challenges

Your therapist may inquire about the following:

Your suicidal thoughts, along with how frequently you have them and how you cope with suicidal ideation.
Any other mental health issues, such as mania, anxiety, depression, or psychosis, that you have observed?
Self-harm
Prior attempts or thoughts of suicide
Your family history of mental illness

In addition, they can suggest beneficial therapy modalities, like cognitive behavioral therapy and dialectical behavior therapy.

Getting care for any physical health, mental health, or emotional problems that are triggering suicidal thoughts can frequently help alleviate those feelings and prevent them from occurring in the future.

When looking for a therapist, keep in mind that choosing someone you can fully open up to will greatly improve the outcome of therapy. If you do not trust your therapist, you might not even feel comfortable discussing upsetting thoughts, worries, or mental health symptoms.

At present, you may feel as though there is no way to escape the agony and sadness you are experiencing. However, keep in mind that nothing is forever and permanent, not even the hardest suffering. Time, the support of loved ones, and expert assistance can make the future appear considerably better.

Communicating with a trusted individual is always an excellent starting step. Sharing suicidal thoughts can help you understand you are not alone, and knowing you have the backing and support of a loved one might make it easier to investigate professional treatment choices.

As cliche as it may sound, taking things one step at a time can also be helpful. Instead of dwelling on tomorrow or any potential suffering, the future may hold, try to remain in the present and remember that the future also presents opportunities for happiness.

If you have suicidal ideation but there is no urgent situation or an immediate problem, your physician or therapist may offer psychotherapy, drugs, and lifestyle modifications to lower the risk of suicide.

Care may be outpatient, crisis-based or inpatient depending on the person’s safety and needs. Private residential services are not automatically equipped for an acute suicidal crisis. Emergency assessment comes first when immediate safety is uncertain; afterward, treatment may include:

Psychotherapy. During talk therapy or psychotherapy, you and your therapist will discuss why you are suicidal and how to manage it.

Family education and therapy. Therapy and education for the family Involving loved ones in treatment might help them better comprehend what you’re going through, identify warning signals, and enhance family dynamics.

Substance use disorder treatment. If you are suffering from a drug or alcohol abuse disorder, you should seek treatment for substance use disorder.

Lifestyle changes. Changes in lifestyle, such as controlling stress, improving eating and exercise habits, enhancing sleep routines, constructing a strong support network, and creating time for interests and hobbies.

Medication may be appropriate for an assessed underlying condition. Selection, monitoring and safe supply need an individual plan; medication is not a universal solution for suicidal thoughts.

Individuals are less likely to commit suicide if they receive regular assistance. This may include easy access to excellent mental health care and regular follow-up communication from healthcare specialists, should the individual require it again.

Additionally, a person’s friends, family, and community play a significant role in maintaining their social connections.

It can assist individuals in focusing on what gives their lives purpose and meaning, such as:

Caring for an animal because they provide love and affection
Believing in religion and keeping the faith, many religions affirm the sanctity of life.
Long-term plans or objectives, like a graduation, a wedding, or a vacation

Resource References:

Are you feeling suicidal? HelpGuide.org. Available at: https://www.helpguide.org/articles/suicide-prevention/are-you-feeling-suicidal.htm.
Suicide ideation: Symptoms, causes, prevention, and resources. Medical News Today. MediLexicon International. Available at: https://www.medicalnewstoday.com/articles/193026#getting-help.
Kerr, M. (2021) Dealing with suicidal thoughts, Healthline. Healthline Media. Available at: https://www.healthline.com/health/depression/suicidal-thoughts#getting-help.
What is suicidal ideation? Verywell Mind. Available at: https://www.verywellmind.com/suicidal-ideation-380609.

Can Suicide Be Prevented?

Suicide prevention combines timely assessment, treatment, reducing access to dangerous means, a collaborative safety plan and continuing contact. No single action guarantees prevention, and family or friends should not be expected to manage a crisis alone.

What Should I Do If I Think Someone Is Considering Suicide?

Ask directly and calmly whether they are thinking about suicide, listen without judgment and help them connect with care. If they may act, have already harmed themselves or cannot stay safe, call emergency services and stay with them if you can do so safely. Reduce access to dangerous items without endangering yourself. In Spain call 112 for an emergency or 024 for support; follow up after the immediate crisis.

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How To Cope With Suicidal Ideation

Quick Summary

Resource References:

A useful place to start.

Private Mental Health Treatment Center

Depression

Anxiety

Assessment & Treatment Planning

How Admission Works

Private Mental Health Treatment Center

For Families

Intervention & Crisis Support

Private Mental Health Treatment Center

For Referring Professionals

Clinical Governance

Private Mental Health Treatment Center

Frequently Asked Questions

Evidence & sources

Clinical context

Individual factors

Next steps

Not sure where the situation fits?

Ask about our care

How To Cope With Suicidal Ideation

Quick Summary

Active Suicidal Thoughts: What To Do When You Feel Suicidal

How To Get Rid Of Passive Suicidal Thoughts

Getting Help For Suicidal Thoughts

Choosing treatment and the right level of support

Ongoing Support

Resource References:

A useful place to start.

Private Mental Health Treatment Center

Depression

Anxiety

Assessment & Treatment Planning

How Admission Works

Private Mental Health Treatment Center

For Families

Intervention & Crisis Support

Private Mental Health Treatment Center

For Referring Professionals

Clinical Governance

Private Mental Health Treatment Center

Frequently Asked Questions

Clinical context

Individual factors

Next steps

Not sure where the situation fits?

Sister topics