Be kind. Speak. Listen.

How to talk to someone about your suicidal thoughts:

Even when you’ve decided who you can trust to talk to, admitting your suicidal thoughts to

another person can be difficult.

1.Tell the person exactly what you are telling yourself. If you have a suicide plan, explain

it to them.

2.Phrases such as, ‘I can’t take it anymore’ or ‘I’m done’ are vague and do not illustrate how serious things really are. Tell the person you trust that you are thinking about suicide.

3.If it is too difficult for you to talk about, try writing it down and handing a note to the

person you trust. Or send them an email or text and sit with them while they read it.

What if you don’t feel understood?

If the first person you reached out to doesn’t seem to understand, tell someone else or call a

suicide crisis helpline. Don’t let a bad experience stop you from finding someone who can help.

How to cope with suicidal thoughts:

Remember that while it may seem as if these suicidal thoughts and feelings will never end,

this is never a permanent condition. You WILL feel better again. In the meantime, there

are some ways to help cope with your suicidal thoughts and feelings.

If You Have Suicidal Thoughts and Feelings

Things to do:

1.Talk with someone every day, preferably face to face. Though you feel like withdrawing, ask trusted friends and acquaintances to spend time with you. Or continue tocall a crisis helpline and talk about your feelings.

2.Make a safety plan. Develop a set of steps that you can follow during a suicidal crisis. It

should include contact numbers for your doctor or therapist, as well as friends and family members who will help in an emergency

If You Have Suicidal Thoughts and Feelings

3.Make a written schedule for yourself every day and stick to it, no matter what. Keep a

regular routine as much as possible, even when your feelings seem out of control.

4.Get out in the sun or into nature for at least 30 minutes a day.

5.Exercise as vigorously as is safe for you. To get the most benefit, aim for 30 minutes of

exercise per day. But you can start small. Three 10-minute bursts of activity can have a

positive effect on mood.

6.Make time for things that bring you joy. Even if very few things bring you pleasure at

the moment, force yourself to do the things you used to enjoy.

7.Remember your personal goals. You may have always wanted to travel to a particular

place, read a specific book, own a pet, move to another place, learn a new hobby,

volunteer, go back to school, or start a family. Write your personal goals down.

Things to avoid:

1.Being alone. Solitude can make suicidal thoughts even worse. Visit a friend, or family

member, or pick up the phone and call a crisis helpline.

2.Alcohol and drugs. Drugs and alcohol can increase depression, hamper your problem solving ability, and can make you act impulsively.

3.Doing things that make you feel worse. Listening to sad music, looking at certain

photographs, reading old letters, or visiting a loved one’s grave can all increase negative

feelings.

4.Thinking about suicide and other negative thoughts. Try not to become preoccupied

with suicidal thoughts as this can make them even stronger. Don’t think and rethink

negative thoughts. Find a distraction. Giving yourself a break from suicidal thoughts can

help, even if it’s for a short time.

Recovering from suicidal thoughts:

Even if your suicidal thoughts and feelings have subsided, get help for yourself.

Experiencing that sort of emotional pain is itself a traumatizing experience. Finding a

support group or therapist can be very helpful in decreasing the chances that you will feel

suicidal again in the future. You can get help and referrals from your doctor or from the

organizations listed in our Recommended reading section.

5 steps to recovery:

1. Identify triggers or situations that lead to feelings of despair or generate suicidal

thoughts, such as an anniversary of a loss, alcohol, or stress from relationships. Find

ways to avoid these places, people, or situations.

2. Take care of yourself. Eat right, don’t skip meals, and get plenty of sleep. Exercise is

also key: it releases endorphins, relieves stress, and promotes emotional well-being.

3. Build your support network. Surround yourself with positive influences and people

who make you feel good about yourself. The more you’re invested in other people and

your community, the more you have to lose—which will help you stay positive and on

the recovery track.

4. Develop new activities and interests. Find new hobbies, volunteer activities, or

work that gives you a sense of meaning and purpose. When you’re doing things you

find fulfilling, you’ll feel better about yourself and feelings of despair are less likely to

return.

5. Learn to deal with stress in a healthy way. Find healthy ways to keep your stress

levels in check, including exercising, meditating, using sensory strategies to relax,

practicing simple breathing exercises, and challenging self-defeating thoughts.