What are Suicidal Feelings?

Suicidal feelings refer to thoughts, urges, or desires to end one’s life, often as a result of overwhelming emotional pain, despair, or hopelessness. These feelings can range from fleeting thoughts about death to more specific plans or intentions to take one's own life. Suicidal feelings are often a sign of a mental health crisis and should be taken seriously, whether they occur in short bursts or persist over time.

Why Do Suicidal Feelings Happen?

Suicidal feelings can arise from a wide range of emotional, psychological, and situational factors. Common causes include:

• Mental health conditions: Depression, anxiety, bipolar disorder, post-traumatic stress disorder (PTSD), and other mental health disorders can lead to feelings of hopelessness, worthlessness, or intense emotional pain that contribute to suicidal thoughts.

• Trauma or loss: Experiencing a traumatic event, such as abuse, the death of a loved one, or a significant loss (e.g., divorce, job loss) can trigger suicidal feelings, especially when the person feels unable to cope.

• Chronic stress or overwhelm: Prolonged exposure to stress, such as financial hardship, relationship problems, or academic/work pressures, can make someone feel trapped, leading to thoughts of escape through suicide.

• Physical illness: Chronic illness, disability, or pain can contribute to feelings of hopelessness, particularly if the person feels that their quality of life will not improve.

• Feelings of isolation or loneliness: A lack of support or meaningful connection with others can amplify feelings of despair, making it harder for someone to see a reason to continue living.

• Substance abuse: Alcohol or drug misuse can exacerbate depressive thoughts and lower inhibitions, increasing the risk of suicidal thoughts or actions.

Warning Signs of Suicidal Feelings:

Recognizing the warning signs in yourself or others can be crucial in preventing suicide. Some common signs include:

• Talking about death or suicide: Expressions of wanting to die, feeling like a burden, or talking about "ending it all."

• Withdrawal from others: Isolating from friends, family, or social activities.

• Hopelessness or feeling trapped: Expressing feelings that nothing will ever improve or that life is unbearable.

• Sudden calm after intense depression: This can indicate that a person has made a decision to end their life and feels relief about it.

• Giving away possessions: If someone begins to give away meaningful or valuable items, it may be a sign that they are planning to end their life.

• Self-harm behaviors: Engaging in self-destructive acts such as cutting, reckless behavior, or excessive alcohol or drug use.

• Changes in sleep or eating patterns: Insomnia, oversleeping, lack of appetite, or overeating can all be signs of distress.

How to Improve and Get Help

1. Reach Out for Support Immediately

• If you’re experiencing suicidal thoughts, the most important step is to reach out to someone for help. This could be a trusted friend, family member, therapist, or a suicide prevention helpline.

• It’s essential to share how you’re feeling, even if it’s difficult. You don’t have to face these feelings alone, and help is available.

• In many countries, there are suicide prevention hotlines where trained professionals are available 24/7 to offer support. Examples include:

  • National Suicide Prevention Lifeline (USA): 988

  • Samaritans (UK): 116 123

  • Crisis Text Line: Text HOME to 741741 (USA/UK/Canada)

2. Create a Safety Plan

• A safety plan is a written plan that outlines steps you can take when you’re feeling suicidal, such as contacting a trusted person, removing harmful objects, and identifying reasons to keep going.

• Work with a mental health professional or a trusted friend to create a plan that includes:

  • Emergency contacts.

  • Distractions or coping strategies that can help you get through difficult moments.

  • Steps to remove access to harmful objects or substances.

3. Seek Professional Help

• Therapy, particularly Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), is effective in treating suicidal thoughts by helping you reframe negative thought patterns and develop coping strategies.

• If your suicidal feelings are linked to a mental health condition like depression or anxiety, medication prescribed by a doctor or psychiatrist may help manage symptoms.

• Don’t hesitate to visit an emergency room or crisis center if you feel you are in immediate danger. Crisis intervention teams are trained to offer immediate support.

4. Stay Connected with Others

• Feelings of isolation can intensify suicidal thoughts, so it’s important to stay connected with people who care about you. Even if it feels difficult, reaching out to friends, family, or support groups can provide relief.

• Social connection can remind you that you are not alone in your struggles and that others are there to offer love and support.

5. Remove Access to Means

• If you are in immediate danger, removing access to lethal means (such as firearms, sharp objects, or medications) is crucial. This can prevent impulsive actions during moments of crisis.

• Ask a trusted person to help you remove these items from your home temporarily if you’re feeling vulnerable.

6. Focus on Small Steps

• When feeling suicidal, it can be overwhelming to think about the future. Instead, focus on taking things one day, or even one hour, at a time.

• Set small, manageable goals, such as getting out of bed, taking a walk, or eating a meal. Small actions can help break the cycle of overwhelming feelings.

7. Practice Self-Compassion

• It’s important to remind yourself that your pain is valid and that it’s okay to struggle. Suicidal feelings often come from a place of deep hurt, and it’s essential to treat yourself with kindness and understanding during these difficult times.

• Avoid self-criticism or blaming yourself for how you feel. Instead, acknowledge that you are doing your best to cope with an incredibly challenging situation.

8. Engage in Grounding Techniques

• Grounding exercises can help you stay in the present moment and reduce overwhelming emotions. Techniques like deep breathing, focusing on physical sensations (e.g., holding a cold object), or counting objects in your environment can help break the cycle of suicidal thoughts.

9. Find Hope in Small Things

• When feeling suicidal, it’s easy to lose sight of the good in life. Try to focus on small moments of comfort or hope, whether it’s a kind word from a friend, a comforting memory, or something you enjoy, like a hobby or a favorite book.

• Keep a list of things that bring you joy or comfort, and refer to it when you’re feeling low.

When to Seek Help

If you or someone you know is in immediate danger due to suicidal feelings, seek emergency help right away. Call a suicide prevention hotline, go to the nearest emergency room, or contact a mental health crisis service.

If you experience ongoing suicidal thoughts, professional support from a therapist, counselor, or psychiatrist is essential. These professionals can help you explore the underlying causes of your suicidal feelings and provide tools to manage them safely.

Conclusion

Suicidal feelings are a serious indication that you are in emotional pain, but help is available, and things can get better. By reaching out for support, creating a safety plan, and seeking professional help, you can begin to find relief from these overwhelming feelings. You are not alone, and there are people who want to help you navigate this difficult time. If you or someone you know is struggling, don’t hesitate to seek help—your life matters.