Coping with Suicidal Thoughts: Finding Support and Hope

When you are experiencing suicidal thoughts, emotional pain can feel overwhelming. You may feel hopeless or believe that things will never get better.

Sometimes, thoughts about suicide reflect a desperate wish for emotional pain to stop. But having these thoughts does not mean you have to act on them, or that you will always feel this way.

There are strategies that can help you manage difficult moments, connect with others, and find support.

If you are thinking about suicide, you do not have to face these feelings alone. In the United States, call or text 988 to reach the Suicide & Crisis Lifeline for free, confidential support. If you are in immediate danger, call 911 or go to the nearest emergency department.

Create Your Own Coping Toolkit

Everyone experiences difficult times, including moments when things seem hopeless.

Creating a personal toolkit of coping strategies can help you prepare for times when you feel overwhelmed or experience suicidal thoughts.

Your toolkit might include activities that provide comfort, help you feel connected, or make it easier to get through a difficult moment.

Give Yourself Time and Focus on Staying Safe

When suicidal thoughts become intense, it may feel as though you need to act immediately.

Remember that thoughts are not commands. You do not have to act on them.

If you are experiencing suicidal thoughts, reach out to someone who can help you stay safe. While you arrange support, simple activities may help you manage overwhelming emotions.

Some suggestions include:

• Watching a favorite movie or television show
• Playing a game
• Calling or messaging a friend
• Going for a walk or doing some gentle exercise
• Reading a book
• Listening to music
• Spending time with someone you trust

These activities are not substitutes for professional help or a safety plan, but they may be useful additions to your coping toolkit.

Reach Out to Someone You Trust

Although asking for help can feel difficult, reaching out to others is an important step toward staying safe.

Talking with someone may help you recognize other ways of understanding or responding to a problem. It can also remind you that you do not have to manage everything alone.

Consider reaching out to:

• A trusted family member or friend
• A counselor or therapist
• A teacher or mentor
• A religious or spiritual leader
• A crisis counselor

Sometimes people do not respond as helpfully as you might hope. They may feel uncertain about what to say or how to respond.

If the first person you approach cannot provide the support you need, try reaching out to someone else.

Keep reaching out until you connect with someone who can help you stay safe.

Find the Words to Ask for Help

When you are feeling overwhelmed, it can be difficult to explain what you are experiencing.

You do not need to find the perfect words. Sometimes a simple sentence can help you begin the conversation.

For example:

• “Right now, I’m feeling…”
• “I think these feelings started when…”
• “I’ve been feeling this way for…”
• “My sleep has been…”
• “Lately, school or work has been difficult because…”
• “I’m having thoughts about suicide, and I need someone to help me stay safe.”

If speaking feels too difficult, try writing down your thoughts and sharing them with someone you trust.

You can also contact a crisis line if you are having difficulty talking with people you know.

Write Down Your Feelings

Writing down your thoughts and feelings can help you understand what you are experiencing.

Keeping a journal may help you recognize patterns in your emotions, identify difficult situations, and consider alternative ways of responding to problems.

You might write about what happened during the day, what you were feeling, or what helped you get through a difficult moment.

Journaling can be one part of your coping toolkit, alongside support from other people.

Set Small, Achievable Goals

When you are struggling emotionally, setting unrealistic expectations for yourself can make things feel even more difficult.

• Instead, try setting small goals that feel manageable.
• Sometimes this means focusing on one day, or even one hour, at a time.
• Recognize your efforts and give yourself credit for taking small steps.

Seek Professional Support

Mental health professionals can help you understand and manage suicidal thoughts, depression, and other emotional difficulties.

Psychiatrists, psychologists, therapists, and other qualified mental health professionals can provide assessment, treatment, and support.

Your primary care provider or local community mental health center may be able to help you find appropriate services.

If you are experiencing suicidal thoughts, let a qualified professional know. You deserve support, and you do not have to manage these feelings on your own.

Remember: You Do Not Have to Act on Suicidal Thoughts

Thoughts about taking your life are thoughts, not instructions.

No matter how overwhelming or frequent these thoughts may seem, they do not mean you have to act on them. They also do not mean you will always experience them.

Tell someone you trust what you are experiencing and ask for help staying safe.

Support is available, and things can change.

Crisis Support Resources

If you or someone you know is experiencing suicidal thoughts:

United States: Call or text 988 to reach the Suicide & Crisis Lifeline, available 24 hours a day.

Outside the United States: Contact your local crisis service or emergency services.

Immediate danger: Call emergency services or go to the nearest emergency department.

This article is intended for educational purposes and does not replace professional mental health assessment, treatment, or individualized crisis support.