How to deal with suicidal ideation?
If you're struggling with thoughts of suicide, it's a sign that the emotional pain you are experiencing may feel overwhelming. These thoughts can emerge when you're facing challenges that seem too difficult to handle, leading you to consider ending your life as a way to escape the tough feelings.
It's essential to recognize that suicide isn't the solution to your problems.
There are other options and support available to help you get through this tough time. Take a moment to think about the things that give your life meaning – whether it's the people you love, the comfort of pets, the places you dream of going, or the things you look forward to experiencing.
Even when things feel really hard, it's important to hold onto hope. Feelings can change, and there are ways to find help and support. With the right support and resources, you can find relief from your pain and move towards a brighter future.
In this blog, we'll explore practical strategies and resources to help you cope with suicidal thoughts and find hope during tough times. From taking care of yourself to reaching out for help, there are steps you can take to take care of yourself and find strength. Join us as we take steps towards healing and feeling better.
Rating suicidal ideation between 1-10:
Dealing with thoughts of suicide can feel overwhelming, but there are steps you can take to manage them. One helpful strategy is to rate your suicidal thoughts on a scale from 1 to 10, where 1 represents low intensity and 10 indicates high intensity. By tracking your feelings in this way, you can gain a better understanding of how your emotions fluctuate and identify patterns over time.
Rating your suicidal thoughts can also help reduce feelings of panic and provide a sense of control. When you're more attuned to how you're feeling, you can explore coping strategies that work best for you. Whether it's engaging in self-care activities, reaching out to a trusted friend, or practicing relaxation techniques, there are many ways to support yourself during difficult moments.
It's crucial to remember that seeking professional help is essential, regardless of the intensity of your suicidal thoughts. Make sure to communicate with your doctor and therapist about what you're experiencing. They can offer valuable support and guidance in addressing the underlying issues contributing to your suicidal ideation, such as mental health concerns or life stressors.
For ideation between 1-3:
Engage in Activities: Keep yourself occupied with various tasks such as cleaning, walking the dog, gardening, or completing household chores.
Practice Present Awareness: Engage in activities that require your full attention, like solving puzzles or reading, to help ground yourself in the present moment.
Utilize Sensory Grounding: Explore sensory activities such as playing with stress balls, using essential oils, or enjoying crunchy foods to help ground yourself in your surroundings.
Identify Triggers: Take note of situations or experiences that trigger your suicidal thoughts and develop a plan to address them. This may involve seeking help from a therapist or doctor.
Reflect on Life's Value: Spend time reflecting on the meaningful aspects of life, such as cherished relationships, personal values, and future aspirations.
Visualize Positive Elements: Visualize the people, pets, activities, and places that bring you joy and fulfillment, helping to reinforce positive feelings and perspectives.
For ideation between 3-6:
Seek Support: Reach out to understanding and non-judgmental individuals and share your feelings with them.
Use Crisis Lines: If you're uncomfortable confiding in people you know, utilize crisis hotlines such as 'Here 24/7' crisis line at 1-844-437-3247 or the suicide helpline at 1-833-456-4566. You can also text them at 45645 (between 4 pm to midnight).
Avoid Triggers: Steer clear of substances like alcohol and drugs, as well as activities like listening to sad music or viewing distressing images that may exacerbate your distress.
Practice Mindfulness: Practice mindfulness techniques to observe and acknowledge negative thoughts without getting caught up in them.
Engage in Distraction: If mindfulness feels challenging, distract yourself with activities like going for a walk, meeting a friend, watching a comedy, or spending time with your pets.
Seek Professional Help: Schedule an appointment with your family doctor and therapist at your earliest convenience to receive professional assistance and support.
For ideation between 7-8:
Avoid Isolation: Even if you're not in the mood, surround yourself with friends and family to avoid being alone.
Remove Harmful Means: Eliminate any objects or substances that could be used to harm yourself, and steer clear of locations where you could potentially harm yourself. Consider entrusting your medication to someone else for safekeeping.
Utilize Cold Temperature: Cold temperatures or ice packs can help disrupt panic and activate the body's calming response. Hold two ice packs to your cheeks while practicing slow breathing, or place them on your chest and belly as you engage in deep breathing exercises.
Practice Muscle Relaxation: Practice progressive muscle relaxation by inhaling deeply and tensing your muscles (such as fists, forehead, and belly), then exhaling slowly and releasing the tension.
Monitor and Rate Ideation: Keep track of your suicidal thoughts and rate their intensity to gauge whether they are decreasing. If you notice improvement, continue implementing the strategies mentioned above to further alleviate the ideation.
For ideation between 9-10:
If the suicidal thoughts are getting stronger, go to ER.
If going to ER feels difficult by yourself, call 911.
If there's a part of you that perceives suicide as the sole escape from your current pain, consistently remind yourself that there are alternative solutions available, and support is accessible. During overwhelming moments, our focus narrows, making it challenging to see beyond immediate distress. Reassure yourself that progress can be made gradually, one step at a time, until you reach a place of safety.
Let’s Get Over This Tough Stage of Your Life Together
Our present viewpoint and emotions can be overshadowed by past traumas and anguish. Collaborating with a therapist offers the opportunity to address past wounds and receive guidance for navigating the present. While suffering is an inherent aspect of life, you need not endure it in solitude.
Opening up to trusted individuals—be it friends, family, therapists, doctors, or crisis line personnel—can foster connection and alleviate distress. Keep in mind that change is attainable, and there are individuals who empathize with your pain.
Wishing you care and support on your journey.
Written by Mena Ibrahim
