Suicidal thoughts can be frightening, but they are not uncommon. Many people face moments when life feels overwhelming, and these thoughts can surface. If you are experiencing suicidal thoughts, please know this: you are not alone, and help is available.
September is National Suicide Prevention Month, a time to raise awareness, foster connection, and remind ourselves that support is within reach. World Suicide Prevention Day is observed on September 10th, and National Suicide Prevention Week runs from September 7th to 13th. These observances are a collective reminder that reaching out for help and having honest conversations about mental health can truly save lives.
If you’re thinking about acting on suicidal thoughts, seek immediate help. You can visit the nearest emergency room or call the 988 Suicide & Crisis Lifeline for confidential support, 24/7.
Focus on the Present Moment
One of the first steps in coping with suicidal thoughts is to remind yourself that you don’t need to make any decisions beyond today. Life may feel overwhelming right now, but emotions are not permanent. Focusing on getting through the next hour, the next morning, or just today can make things feel more manageable.
Mindfulness practices, such as deep breathing, grounding exercises, or short guided meditations, can help anchor you in the present. These small, intentional actions can provide a sense of calm amidst mental chaos.
Identify and Manage Your Triggers
Recognizing what triggers suicidal thoughts is an important step in gaining control over them. Triggers can vary from person to person. It could be a specific place, a memory, a song, or even scrolling through certain social media feeds. By becoming more aware of the situations and emotions that amplify these thoughts, you can develop a plan to avoid or better navigate them.
Equally important is leaning into “protective factors”—things that foster hope, resilience, and a sense of connection. Relationships, faith in your own ability to cope, a sense of belonging, and having a purpose are all powerful buffers against suicidal thoughts.
Stay Away From Drugs and Alcohol
Alcohol and drugs can impair judgment and intensify negative emotions, making it harder to think clearly. While it might seem like substances offer temporary relief, they often worsen feelings of hopelessness and impulsivity. Staying substance-free is essential when you’re in a vulnerable state.
Find a Safe Space
Being in a safe, comforting environment can make a big difference. Whether it’s a trusted friend’s home, your therapist’s office, a local coffee shop, or a public library, seek out spaces where you feel less isolated and less likely to act on harmful impulses.
Distract Yourself with Positive Activities
Distractions can serve as a temporary but effective coping strategy. Try engaging in activities that shift your focus away from overwhelming thoughts. Some ideas include:
- Creating a list of people, moments, or things you are grateful for
- Taking a walk outdoors, especially in nature
- Spending time with a pet
- Watching a favorite show, playing a game, or listening to calming music.
These activities may not erase difficult feelings, but they can provide moments of relief and help you reset emotionally.
Reach Out for Support
One of the most crucial steps in managing suicidal thoughts is connecting with others. Talking to someone you trust, whether it’s a friend, family member, teacher, or spiritual leader, can lighten the emotional load. If personal connections feel out of reach, professional help is always available. Therapists, counselors, and helpline volunteers are ready to listen and guide you toward safer ground.
Even if you’re not ready to talk about your feelings, try not to stay isolated. Simply being in the company of others can be a protective factor.
You Are Not Alone
No matter how dark things feel, please don’t face suicidal thoughts in silence. Reaching out for help is a courageous and life-affirming choice. Our team at Beverly Hills Therapy Group is here to support you with compassionate care. If you’re not currently connected to a mental health provider, we can help you find one that’s right for you.
