How to Deal with Suicidal Ideation? - Freedom Psychiatry Center

Suicidal ideation is a frightening and overwhelming experience that can affect anyone.

It's important to remember, even in these moments, you are not alone.

Many people wrestle with similar feelings, but coping methods exist that can help you overcome these thoughts.

In the following sections, we’ll talk about how to deal with suicidal ideation—keep reading, because your life matters.

What Is Suicidal Ideation?

It refers to contemplating suicide, sometimes just fleeting considerations to careful, detailed planning. These thoughts typically stem from intense feelings of despair, losing hope, or feeling like a burden.

Individuals dealing with chronic suicidal ideation may feel like these thoughts are a daily part of their lives, leaving them feeling trapped.

Some people's suicidal thoughts are active (actively thinking about suicide), while others have passive suicidal ideation, where they wish for death but have no plan to act on these thoughts.

It's vital to distinguish between intrusive thoughts vs suicidal ideation. Intrusive thoughts are uninvited, and constant but may not always carry the same serious intent as suicidal ideation.

What Leads to Suicidal Ideation

Certain factors, such as mental health issues like depression, anxiety, and bipolar disorder, might bring about thoughts of suicide. Other possible causes encompass:

Past trauma or lingering sorrow.
Chronic discomfort or sickness.
Financial difficulties or unemployment.
Substance misuse.
Difficulty in relationships or feelings of being isolated.

In some cases, chronic suicidal thoughts correlate with prolonged mental health issues, while for others, it's more context-based.

It’s vital to understand that regardless of the reason, thoughts of suicide are severe and demand appropriate help and care.

How to Deal with Suicidal Ideation: Practical Steps to Take

If faced with suicidal ideation, the key is to seek assistance right away.

Listed below are efficient measures to respond to such thoughts:

1. Reach Out for Support

Talking to someone you trust is the first and most important step in addressing how to deal with suicidal ideation.

Don't hold back your thoughts. Reach out to a friend, family member or a mental health expert you're comfortable with. Sharing your feelings can lighten the emotional burden. No need to deal with these thoughts on your own.

Get instant help from available 24/7 hotlines or crisis aid services.

2. Grounding Techniques to Manage Intrusive Thoughts

If thoughts of death or suicide consume you, employ grounding methods. This includes:

Paying attention to your senses (touch, taste, smell, sound, and sight).
Deep breathing techniques, where you inhale and exhale slowly.
Holding an object to center your thinking on the present moment.

These exercises disconnect you from harmful contemplations and refocus you on right now.

3. Turn to Therapy or Counseling

Professional therapy can visibly reduce chronic suicidal ideation.

Cognitive-behavioral therapy (CBT) targets negative thought cycles, while dialectical behavior therapy (DBT) tackles strong emotions and teaches coping mechanisms.

Have a therapist collaborate with you to understand the core reasons behind your thoughts to create a customized treatment strategy.

4. Create a Safety Plan

If recurring suicidal thoughts plague you, a written safety plan to follow can make a difference. This plan should outline:

Contact details for reliable people and professionals whom you can reach out to.
A list of activities or tactics that help distract you when suicidal thoughts surface.
Measures to remove harmful objects or substances from your surroundings.

Creating a safety plan is a forward-looking strategy to keep yourself safe in tough times.

5. Practice Self-Care and Mindfulness

It's important to know that self-care activities can effectively lessen chronic suicidal thoughts. Make room for things you enjoy, that gives you peace and adds meaning to your life. It might be:

Journaling or writing in a diary.
Spending time out in nature.
Indulging in a beloved hobby.

These self-care moments could provide strong support when life gets too much.

Methods of mindfulness such as meditation and yoga can keep you in the here and now, making passive suicidal thoughts easier to cope with.

6. Challenge Negative Thoughts

It's common to get trapped in negative thought patterns when dealing with suicidal ideation. If thoughts like "I’ll never get better" or "I'm a burden" arise, resist them. Ask yourself:

Is there any evidence that this thought is true?
Have I always felt like this or is this feeling temporary?
Would I feel the same about this tomorrow or the next week?

Questioning and reshaping your thinking can help you view your situation more objectively.

Intrusive Thoughts vs Suicidal Ideation: Main Differences

Understanding the difference between intrusive thoughts and suicidal thoughts is vital. Intrusive thoughts are sudden, repeating thoughts that aren't wanted, often quite unsettling, but usually don't reflect a person's real wishes.

On the other side, suicidal thoughts involve conscientiously harboring thoughts about ending one's life. Both can cause discomfort.

However, the crucial factor is whether these thoughts lead to serious reflection or action.

How to Get Rid of Suicidal Intrusive Thoughts

For those trying to deal with intrusive suicidal thoughts, remember that these thoughts don't define who you are.

Intrusive thoughts, while alarming, only represent thoughts and not genuine desires or plans.

A skilled therapist can help develop ways to lessen their effects and manage them effectively.

Dealing with Chronic Suicidal Ideation: Long-Term Strategies

People struggling with persistent thoughts of suicide need to see their mental health as a long haul commitment. Here are some strategies to keep in mind:

Regular Therapy: Regular therapy provides a stable backing and ways to tackle negative thought processes, managing chronic suicidal thoughts.
Medication: For some, a medication prescribed by a psychiatrist might balance brain chemicals and lessen suicidal thoughts' intensity.
Healthy Routines: A routine with healthy eating, enough sleep, and exercise can significantly uplift your mental health.
Social Connections: Creating and keeping helpful connections can lower feelings of being alone and isolated, both causing suicidal thoughts.

Feeling Overwhelmed and Can't Stop Thinking About Death?

If you find yourself thinking about death frequently, it’s essential to know that this doesn’t mean you truly want to die.

People cornered by life or under heavy stress might have these thoughts to run away from reality.

Talking to a mental health expert can guide you to uncover your feelings and how to handle them.

Get Help Today: How to Deal with Suicidal Ideation

Knowing how to deal with suicidal ideation is important for anyone going through this painful experience.

Keep in mind you're not alone. There's help ready.

Thoughts about suicide, infrequent or persistent, don't dictate your life.

Seek companions, take care of yourself, and believe in recovery. If suicidal thinking affects you or a person you care about, don't delay professional help.

Reach Out to Freedom Psychiatry Center for Assistance

At Freedom Psychiatry Center, our warm team of mental health experts is committed to assisting you through this hard time.

Suicide Crisis Lines in the U.S.

988 Suicide and Crisis Lifeline: Dial or text 988, the Suicide and Crisis Lifeline, for free service anytime.
SAMHSA’s National Helpline: For substance abuse or mental health assistance, reach out to SAMHSA’s National Helpline at 1-800-662-4357.

Suicide Crisis Lines Worldwide

UK and Ireland: Reach out to Samaritans UK at 116 123 for support.
Australia: Reach Lifeline Australia by dialing 13 11 14.
Canada: Call Crisis Services Canada at 1-833-456-4566 for help.
Other Countries: Find a helpline near you through Befrienders Worldwide, the International Association for Suicide Prevention (IASP), or International Suicide Hotlines.

Please make the call if immediate support is required.