Suicidal thoughts are not a common thought which can be ignored. If you’re considering suicide, your sorrow may seem unbearable and unending. There are, however, strategies to cope with suicidal thoughts and impulses and overcome grief.
You are not alone, no matter how much suffering you are now feeling. Many of us have considered suicide at some time in our lives. Suicidal thoughts are not a character’s fault and do not imply that you are insane, weak, or defective. It simply signifies that you are in more agony than you can handle right now. However, with time and assistance, you will be able to conquer your challenges, and the anguish and suicidal thoughts will fade.
Some of the most revered, needed, and accomplished individuals have been in your shoes. Many of us have considered suicide when we have been overwhelmed by melancholy and emptied of any hope. However, depression may be cured, and hope can be restored.
Here are some strategies for dealing with suicidal thoughts when they arise.
GET YOURSELF OUT OF DANGER.
Suicidal thoughts are more likely to strike when you are in a potentially risky region or circumstance (waiting for a Skytrain, driving, standing on a balcony, or near guns, weapons, or other potentially harmful objects).
If this is the case, remove yourself physically from the location or circumstance to reduce the possibility of acting on suicidal thoughts.
You can also request a family member or friend to keep potentially harmful instruments for you (e.g., firearms, rope) so you don’t have to contact them or keep any additional prescriptions safe until you need them.
BREATHE MORE SLOWLY
Suicidal thoughts may be frightening, and it’s easy to become overwhelmed. Slowing your breathing helps to lower your heart rate while also distracting you from any thoughts you’re thinking.
To restore control of your breath, take a few deep inhales and exhale – four seconds in, hold for four, four seconds out, hold for four – repeat. If four seconds is too long, start with a shorter time and work your way up.
REDIRECT YOUR ATTENTION
There are several approaches that will work better for you than others. The idea is to direct your focus away from evil thoughts of self-harm and onto something else. It may be little challenging at first, but with practice, you can detach yourself from these unwelcoming ideas.
- VISUALIZATIONS
Breathing exercises, especially when paired with visualizations, might be beneficial. Consider your lungs filled with air as your diaphragm rises and falls. The more specific you are, the better.
If you’re counting your breaths, try visualizing writing down the numbers – 1,2,3,4… 1,2,3,4…
Some people find that visualizing themselves in a secure and peaceful environment, being with someone they love, or turning to their faith might help.
USE YOUR SENSES
Shut your eyes for a few seconds before opening them. Concentrate your focus on whatever is in front of you.
Try to describe what you see as precisely as possible – what is the texture of the ground, what colors are on the walls, and what sounds can you hear? As though you were creating a scenario for a book, be as comprehensive as possible.
The more senses you employ, the easier it will be to divert your attention away from hurtful ideas.
MUSCLE RELAXATIONS
When you are overwhelmed, your muscles often stiffen without you recognizing it. (You may flex your shoulders or jaw or clench your fists.)
Concentrate on relaxing your muscles. Begin with your head and gradually relax each muscle group as you work your way down (face, jaw, neck, shoulders, back, arms, legs, calves, etc.).
You may also massage your neck and shoulders with your hands.
REMIND YOURSELF OF RECOVERY
Learning to resist these sorts of thoughts and sensations without being enraged at yourself for having them is an essential part of healing from depression.
Remind yourself that you can heal. Many guys have had comparable thoughts and sentiments about suicide and survived – even men who attempted suicide numerous times have recovered.
Final Thoughts
Seek the assistance of a psychiatrist since they have dealt with similar circumstances in the past and will undoubtedly assist you in getting out of it. “They’ll tell you to get over it. To fight even harder. But when you’re broken, it’s difficult to simply get out of bed, let alone combat your own ideas. And that’s OK.
Your feelings and ideas are legitimate. They carry weight and significance and ought to be recognized—question why they are there and if you want to continue allowing them to occupy your attention. Because you have the option of evicting them, it is OK to be hospitalized. We all require assistance at times. Accepting that is not a sign of weakness but strength.