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Consult a therapist

Seeking therapy regularly for emotional distress is likely to help in managing overwhelming emotions. It can also be a space where you gain skills to cope with challenges in your day-to-day life which trigger thoughts of suicide. Therapy can be sought both face- to- face or online.

Be kind to yourself

Suicidal thoughts are likely to be accompanied by a lot of guilt and self- blame. Being compassionate towards yourself in such times is likely to lessen the risk of suicide. Make attempts to reframe your inner critical voice. You may say, “I understand you are feeling distressed, I want you to feel better. Can you lie down and try to relax for a while?’. If it is difficult to talk to yourself, engage in physical gestures of warmth like stroking your arm, hugging a pillow.

Make a coping card

A coping card might help direct your actions when you struggle with feelings of hopelessness. It can contain any activity that brings you peace of mind. It can have grounding techniques such as taking deep breaths, meditating, listening to soothing music or any activity that you enjoy. It might also contain suggestions or directions that if followed can help in calming you such as taking a walk, a shower etc.

Emotional regulation

While going through suicidal thoughts, you are likely to feel immensely overwhelmed or numb. These self- help strategies are likely to bring your emotions to an optimum level:
– Hold an ice cube in your hand and notice how cold it feels till it melts completely
– Ground your senses to the present. Notice what objects you can see, sounds you can hear, sensations you can feel.
– Take long deep breaths.

Take a step towards ensuring your safety

Discard or keep away objects like sharp knives, blades, medication, rope, or poison for your safety. Be around people who are likely to support you in times of distress.

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打电话给朋友,家人,同事或任何你信任的 人 。如果你想不起谁,就拨打防自杀热线。如果 你觉得不舒服,你就不需要 告诉他们详细情况 你可以随便聊聊任何能使你感到舒服的事情