What should I do if I'm having suicidal thoughts?

Having suicidal thoughts can be frightening and overwhelming, but it's important to know that these feelings are treatable and that help is available. Suicidal thoughts are often a sign that you're experiencing intense emotional pain and that your current coping strategies aren't sufficient to manage what you're going through. Reach out for immediate help if you're having thoughts of ending your life, especially if you have a plan or means to harm yourself. Contact a crisis hotline, emergency services, or go to an emergency room. In the US, you can call 988 for the Suicide & Crisis Lifeline, which provides 24/7 support. Tell someone you trust about what you're experiencing, whether that's a family member, friend, therapist, doctor, or spiritual leader. Keeping suicidal thoughts secret often makes them feel more powerful and overwhelming, while sharing them can provide relief and support. Remove or secure any means of self-harm from your immediate environment, such as weapons, medications, or other potentially dangerous items. This creates a barrier between you and impulsive actions during moments of intense distress. Recognize that suicidal thoughts are often temporary and that the intense pain you're feeling right now will not last forever. Many people who have survived suicide attempts report feeling immediate regret and relief that they survived. Create a safety plan that includes warning signs to watch for, coping strategies that have helped in the past, people you can contact for support, and steps to take if thoughts become more intense. Having a concrete plan can help you feel more in control. Seek professional help from a mental health provider who can assess your situation, provide treatment for underlying mental health conditions, and help you develop better coping strategies. Suicidal thoughts often indicate treatable conditions like Major depressive disorder or Anxiety disorder. Avoid alcohol and drugs, which can lower inhibitions and make it more likely that you'll act on suicidal thoughts. Substances also interfere with your ability to think clearly and use healthy coping strategies. Focus on getting through one day, one hour, or even one minute at a time rather than trying to solve all your problems immediately. When you're in crisis, the goal is survival and safety, not fixing everything that's wrong. Remember reasons you have for living, whether that's family, pets, future goals, or experiences you want to have. Writing these down when you're feeling better can help you remember them during difficult times. Practice anxious feelings/what-is-grounding-and-how-to-use-it" class="internal-link">grounding techniques such as deep breathing, naming things you can see or hear, or engaging your senses to help you stay connected to the present moment when thoughts become overwhelming. Understand that having suicidal thoughts doesn't make you weak, selfish, or crazy. These thoughts are often symptoms of treatable mental health conditions or responses to overwhelming life circumstances. Stay connected with supportive people rather than isolating yourself, even when you don't feel like socializing. Isolation often makes suicidal thoughts worse, while connection can provide perspective and support. Consider hospitalization if you don't feel safe or if outpatient treatment isn't sufficient to keep you safe. Psychiatric hospitalization can provide intensive support and treatment during crisis periods. Be honest with healthcare providers about your thoughts and feelings, even if you're worried about the consequences. Mental health professionals are trained to help people with suicidal thoughts and can provide appropriate treatment and support. Follow up with ongoing mental health treatment even after the immediate crisis passes. Suicidal thoughts often recur without proper treatment, and consistent care can help prevent future crises. Remember that many people who have experienced suicidal thoughts go on to live fulfilling lives. With appropriate treatment and support, it's possible to overcome these feelings and find meaningful life and joy in life again.