Coping With Thoughts Of Suicide

Suicide is a leading cause of death in America, and many individuals who experience suicidal thoughts don’t necessarily want to die—they just want relief from their pain.  It can often feel like there are no other options, but support and help are always available. If you ever feel like you’re losing hope, it’s important to reach out to someone you trust. Pain is temporary, and the feelings you’re experiencing won’t last forever. You are not alone, and there is hope for a brighter future.

Here are the warning signs for suicide:

  • Talking about wanting to die or hurt oneself

  • Expressing feelings of hopelessness or having no reason to live

  • Increased use of alcohol or drugs

  • Withdrawing from friends, family, and social activities

  • Extreme mood swings

  • Giving away belongings or saying goodbye

  • Sudden calmness after a depressive episode

If you are experiencing any of these warning signs, intervention is needed immediately. Here are the immediate action items you can take hen experiencing suicidal thoughts to ensure your safety.

  • Safely store or remove medications, firearms, and sharp objects. If possible, ask a trusted person to hold onto these items temporarily.

  • Call a mental health professional or crisis hotline immediately.

  • Ask a trusted person to stay with you until a plan for your safety is in place. When creating your safety plan, rrite down emergency contacts, safe places to go, and coping strategies you can use.

  • Delay any harmful actions - remind yourself that thoughts are temporary. Commit to waiting at least 24 hours before making any decisions.

Sometimes suicidal thoughts are part of depression. The person may not act on these thoughts but the thoughts are still present. This is actually fairly common but still requires ongoing therapeutic work to help reduce these ongoing thoughts.

  • Coping Skills  - when dealing with suicidal thoughts, it is helpful to develop a set of coping skills to help get you through difficult periods. Do some research on coping skills to see what fit for you personally. Some suggestions are:

    • Practice Deep Breathing: Try box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) to reduce distress.

    • Engage in Physical Activity: Go for a walk, do yoga, or stretch—movement can help regulate emotions.

    • Follow a Routine: Structure your day with small, manageable tasks to create stability.

  • One of the most important steps in seeking help is reaching out to a mental health professional, such as a social worker, psychologist, doctor, or counselor. These trained professionals can provide you with the right tools, guidance, and resources to help you navigate your emotions and work toward healing. They can also help you better understand the root causes of your feelings and develop personalized coping strategies. Seeking professional support is not a sign of weakness—it is a courageous step toward taking control of your well-being. Whether through therapy, counseling, or medical intervention, these experts are there to help you through even the darkest moments.
    In difficult times, it may feel impossible to see the positives in life, but making a conscious effort to shift your perspective can be beneficial. One helpful exercise is to take a piece of paper and a pencil and write down things that you value in your life, no matter how big or small. These could be meaningful relationships, personal achievements, favorite activities, or even simple everyday moments that bring you comfort. Additionally, consider listing goals or future accomplishments you’d like to achieve, whether they are short-term or long-term. Having something to look forward to can provide a sense of purpose and motivation. This exercise can serve as a reminder that there is more to your life than the current pain you are experiencing and that better days are possible.

  • Connecting with others who understand what you’re going through can be incredibly reassuring. Joining a group therapy session with peers who share similar feelings of hopelessness can help you feel less alone and provide a sense of belonging. In these sessions, you can openly express your emotions, listen to others’ experiences, and gain insight into different coping mechanisms. Being in a supportive environment where people truly understand your struggles can be comforting and validating. Group therapy also fosters a sense of community, reminding you that you are not alone and that there are others who care about your well-being. It can be a safe space to learn from others, build resilience, and take meaningful steps toward healing.

Struggling with feelings of hopelessness can be overwhelming, but it’s important to remember that you are not alone and that support is available. Developing coping skills, seeking help from a mental health professional, shifting your perspective by focusing on what you value, and connecting with others through group therapy are just a few ways to navigate these difficult emotions. Healing takes time, but every step you take—no matter how small—is a step toward a brighter future. If you’re feeling lost, reach out to someone you trust and remind yourself that your feelings are temporary, but your life is valuable. You deserve support, hope, and a future filled with possibilities!

Local Resources

  • 988 Suicide & Crisis Lifeline: Dial 988 for 24/7, free, and confidential support.

  • BH Link: Call 401-414-LINK (5465) for 24/7 crisis intervention services.

  • Thrive Behavioral Health's Mobile Crisis Services: Call 401-738-4300 for immediate assistance.

Leela Desai, Mental Health Intern