Suicidal ideation, also known as suicidal thoughts, refers to thinking about, considering, or making plans to end one’s life. While suicidal ideation does not always lead to suicide attempts, it is a common denominator in most suicides and attempted suicides.
Suicidal ideation can result from extreme stress and mental or physical health challenges. However, some people may also experience suicidal ideation when faced with life circumstances that feel insurmountable.
Signs and Symptoms of Suicidal Ideations
There are numerous signs and symptoms that may indicate someone is struggling with suicidal thoughts. These include:
- Expressing hopelessness or talking about being a burden to others
- Withdrawing from friends and activities
- Expressing feelings of failure or self-hatred
- Increased alcohol or drug abuse
- Giving away prized possessions
- Talking about death or suicide or threatening to commit suicide
- Preparing for death by making funeral arrangements or writing a will
- Acquiring a weapon or other lethal means
- Sudden often extreme changes in mood or behavior
If you are worried that a loved one or someone you know may be experiencing suicidal thoughts, it is vital to follow the necessary steps to help them get professional help. If someone is in immediate danger of harming themselves, call 911 or the 988 Suicide & Crisis Lifeline.
Preventing Suicidal Thoughts
While there is no sure way to prevent suicidal thoughts from occurring, below are some general prevention tips that may prove helpful for most people:
Seek treatment for mental illness
Suicidal thoughts are a common symptom for people diagnosed with depression, anxiety, and other mental health conditions. Seeking professional treatment can significantly improve the symptoms and help reduce the risk of suicide.
Build a support network
Creating a supportive network of friends and family members can provide much-needed emotional stability during difficult times. Don’t be afraid to reach out to your loved ones if you feel overwhelmed or start thinking about suicide.
Practice self-care
Taking care of yourself physically and emotionally can help you cope with stress and reduce your overall vulnerability to negative thoughts. This may include getting regular exercise, eating a balanced diet, getting enough sleep, healthy stress management, and practicing relaxation techniques such as yoga and meditation.
Self-care also includes avoiding harmful coping mechanisms like alcohol and drug abuse, which have been shown to worsen suicidal ideations and increase the risk for suicide.
Challenge negative thoughts
It can also be helpful to challenge these thoughts with logic and reason. For instance, if you’re thinking, “I’m such a failure,” try to remind yourself of your past accomplishments. Or, if you’re thinking, “everyone would be better off without me,” try to remember that there are people who love you and would be deeply devastated to lose you.
Stay connected
Social isolation gives you more time to engage in self-doubt and negative thinking, so staying connected with the outside world is crucial. This may involve attending weekly social events, scheduling regular phone calls or video chats with loved ones, or joining a support group.
Create a schedule
It’s easy to feel lost and overwhelmed with daily activities when you don’t have a set routine. Creating a daily schedule can help you stay in control of your day, which in turn reduces stress and anxiety – two potential triggers of suicidal thoughts.
Do things you enjoy
Make time for activities that make you happy. This could be reading, listening to music, spending time in nature, or pursuing a hobby. Doing things you enjoy can help increase positive emotions and reduce stress.
Stick to your treatment plan
If you’re receiving treatment for a mental health condition, it is critical to stick with your treatment plan. This includes taking medications as prescribed and attending therapy sessions without fail. Not following your treatment plan can worsen symptoms and increase the risk of suicide.
Final Thoughts
These are just a few general tips for overcoming suicidal thoughts and promoting a positive outlook on life. If you or someone you know is finding it difficult to manage their negative thoughts, don’t hesitate to reach out for professional help.