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How to Cope When You Want to Kill Yourself

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Thinking about suicide can be scary and hard to deal with. Feelings of suicidal thoughts can include: feeling extremely frustrated or depressed, thinking about harming yourself or committing suicide, and making plans to do so. [1] You can successfully cope with your suicidal moment by keeping yourself safe, committing to life, seeking social support, and taking action. psychological treatment.

  • If you are having thoughts about harming yourself, planning to harm yourself or to commit suicide, you need immediate help .
  • In Vietnam, you can call 112 or 1900599830 Hotline to talk to young people of Vietnam Center for Psychological Crisis Prevention .
  • You can also search for a list of international suicide hotlines online.

Keep yourself safe

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Find a safe place. Keeping yourself safe at a time when you feel suicidal means you need to know what to do when you have suicidal thoughts. Going to a safe place will help reduce the risk of acting on this bad thought. [2]

  • Identify places you can hang out, like a friend’s house, a loved one’s home, or a therapist’s office.
  • You can also use a useful safety tag to remind yourself of where you need to go. [3]
  • If you cannot get to a safe place, you should call your local emergency service (112) or the suicide prevention hotline.
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Remove harmful items. Easy access to potentially dangerous objects will make it hard to resist self-harm.

  • Remove blades or weapons from your house immediately. [4]
  • Throw away medicines if you could use them to harm yourself.
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Seek help from others. Feelings of disconnection or loneliness can lead to suicidal thoughts. [5] Strengthening your sense of connection will help you reduce thoughts and actions related to suicide. [6]

  • First, you should identify the person or center you can call, including: a family member, friend, health care professional (doctor or therapist), emergency services level (112) and a suicide prevention hotline. You should try contacting a family member, close friend or therapist first (if you are safe now and are not planning to harm yourself).
  • Identify ways other people can help you: get you to the hospital, talk about how you’re feeling, comfort you, distract you, and make you happier.
  • Social support networks can be one of the biggest factors in reducing suicidal thoughts and actions. [7] So, by all means seek support from your loved one during this time (if it’s safe). Chat with friends, spend time with family, surround yourself with people who support and love you.
  • If you feel like there’s no one around to help you right now, you should call a therapist or service such as the Youth Talk Hotline. They are people who have been trained to support someone who is feeling weak and they can help you.
  • Oftentimes, people in the LGBTQ (Gay, Bisexual and Transgender) community, especially young people, often lack social support systems. If this is the case for you and you do not feel that you can seek help from others, you can call the ICS (Organization for the Protection and Promotion of Rights) advice line. of LGBT people in Vietnam) at 08.39405140, or chat with an expert online. [8]
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Minimize triggers. The warning sign, or trigger, can be a thought, feeling, behavior, or situation that you have no control over or leads you to suicidal thoughts. Understanding your own triggers is an important step in preventing suicidal thoughts, and learning how to cope if they do. [9]

  • Stress is a warning sign of suicidal thoughts. [10] You should ask yourself if you have thoughts of wanting to commit suicide when you feel stressed or overwhelmed with your current situation.
  • Identify situations that cause you to intensify suicidal thoughts and stay away from them. Some examples include: arguments or problems with loved ones, being home alone, stress, feeling depressed, problems in relationships, work or school, and financial concerns. You should stay away from these types of triggers if possible.
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Use coping skills that work for you. Part of the process of stopping yourself from harming yourself is using the right coping skills when you have thoughts of wanting to harm yourself. You should think about methods that have worked in the past and determine how best to deal with them.

  • Identify ways to calm yourself down and soothe yourself. Some suggestions include: exercise, chatting with friends, journaling, distractions, relaxation techniques, deep breathing, meditation, and mindfulness. [11] Take advantage of them!
  • Religious and spiritual coping skills (prayer, meditation, liturgy, religious traditions) are great protective factors against suicide. [12]
  • Do not use alcohol or other drugs to cope. Substance use increases the risk of suicidal thoughts and tendencies. [13]
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Have a positive conversation with yourself. Self-talk is an important factor in dealing with suicidal thoughts. You have the ability to change your mood through your thoughts. [14] Identify a few things you can say to yourself now (especially about reasons to live), and at the time you own thoughts of wanting to harm yourself in the future.

  • What would you say to a friend who is feeling this way? Perhaps you would say something comforting like, “I know this is a very difficult time for you, but things will get better; Similar thoughts or feelings will not appear on a regular basis. They will pass. I will always be with you in this moment. I love you and want you to live and be happy.”
  • Some examples of positive self-talk you can use include, “I have a reason to live. I want to be there for my family and friends. I have plans for the future and goals I have yet to reach.”
  • Thinking that suicide is immoral or wrong will be a protective factor in preventing you from killing yourself. [15] If you believe suicide is morally wrong, you should remind yourself of this. You may think or say to yourself, “Suicide is not right; I’m morally against it, so I know I can’t. I need to deal with the thought and how you feel in a way that doesn’t harm yourself.”
  • Believing that you have a social support system can also protect you against suicidal thoughts and actions. [16] You should remind yourself that you are loved and cared for. You can tell yourself something like, “I’m loved. My family loves me. My friends love me. Even if I have thoughts or feelings that they don’t love me right now; I know in my heart that they really love me. They don’t want any bad things to happen to me and they would be very sad if I was harmed.”
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Commit to Life

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Commit to reducing suicidal thoughts. You need to commit to minimizing suicidal thoughts and self-harm behaviors, regardless of any negative thoughts and feelings you may have. [17] If you are fully committed to saving your life, this goal will help you cope with stress.

  • A commitment to reducing suicidal thoughts may include agreeing to: use positive self-talk, define a goal and stick to it, remind yourself of positivity. and identify other ways to deal with negative thoughts and feelings.
  • You can write your commitment to life on paper. You should write something like, “I am committed to living my life even when things get pretty tough. I am committed to setting goals and achieving them. I pledge to use coping skills and seek help if I have thoughts of harming myself.”
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Set goals and stick to them. Having goals in your life is a way to form commitment and purpose, and they become a deterrent to suicidal thoughts. Goals will give you something to pursue, and you can remind yourself of them every time you want to harm yourself.

  • Some examples of goals in life include: career, marriage, having children, and traveling around the world.
  • Remind yourself of your goals for the future. It would be a great pity if you missed out on the wonderful part of life.
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Identify the positive aspects of life. Another way to commit to life and deal with suicidal thoughts is to be aware of the good things in your life. [18] It will help change your mind and direct them to why you want to live.

  • Make a list of all the things that you value in your life. This list can include many things such as: family, friends, Italian food, travel, being in nature, connecting with others, playing the guitar, and music. They can bring you solace when you have suicidal thoughts.
  • What do you like to do? Which activity gives you the most satisfaction? Do you enjoy cooking or helping friends or playing with your dog? If your circumstances didn’t put pressure on you, what would you do all day? You should think carefully about them and spend more time implementing them.

Relying on external support

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Conduct psychological treatment. If you don’t stop thinking about self-harm, you need therapy or psychotherapy. Therapists are often trained to deal with suicidal thoughts, and can serve as an important source of support for you.

  • If you don’t have a therapist available at this time, you can contact the hospital to look up a list of licensed doctors, or conduct research to find a low-cost mental health clinic. , cheap, or free.
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Maintain and develop a healthy support system. Social support is essential in dealing with suicidal thoughts. [19] It could be that not having social support can lead to depression and increase self-esteem still. [20] If you can reach your family or other loved one, do it. If you feel as though you have no one around, a therapist can be a source of support in helping you build your own support network.

  • Share your thoughts with anyone you feel comfortable talking to. If you don’t have anyone to talk to, you can call a therapist or some other service such as 1900599830 Youth Talk Hotline.
  • Let others know about your safety plan so they can be involved and ready to help you when you need it. [21]
  • A healthy relationship will not include being constantly insulted, yelled at, bullied, or hurt. If you are in an abusive relationship, you should seek help right away.
  • A healthy support system includes many different people to whom you can seek support and help, including friends, family, teachers, counselors, doctors, mental health professionals, and hotline. [22]
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    Consider medication. Medications, especially antidepressants, can be used to treat symptoms of depression that are often associated with suicidal thoughts. Be aware, however, that using antidepressants and other medications can increase your risk of suicidal thoughts and actions. Be sure to discuss side effects and risks with your doctor before taking any medication, whether it’s prescribed or not.

    • Consult a mental health professional about antidepressants, or other medications to treat suicidal thoughts and behaviors.
    • If you don’t have your own doctor, you should contact your hospital or find a low-cost clinic in your area.

    • Advice

    • Notice and express gratitude (to yourself) for any small improvement in your condition.
    • Congratulations yourself. Even for the very little things. You made it, right? Don’t you also have to have the courage to get out of bed? Be proud of yourself!

    Warning

    • If you are having suicidal thoughts or are planning to harm yourself, you should call a suicide prevention helpline such as 1900599830 Youth Confidentiality Hotline, or the emergency number in area (112), text helpline, or go to the nearest emergency room .

    Thinking about suicide can be scary and hard to deal with. Feelings of suicidal thoughts can include: feeling extremely frustrated or depressed, thinking about harming yourself or committing suicide, and making plans to do so. [1] You can successfully cope with your suicidal moment by keeping yourself safe, committing to life, seeking social support, and taking action. psychological treatment.

    • If you are having thoughts about harming yourself, planning to harm yourself or to commit suicide, you need immediate help .
    • In Vietnam, you can call 112 or 1900599830 Hotline to talk to young people of Vietnam Center for Psychological Crisis Prevention .
    • You can also search for a list of international suicide hotlines online.

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