Learning how to stop suicidal thoughts might feel like a difficult task, and it is, but it is also not an insurmountable obstacle. When they occur, suicidal thoughts can feel overpowering and consuming, but it is possible to gain control over them through working to improve your self-perception and self-esteem.
Suicidal thoughts (or suicidal ideation) are complex and can arise from a number of different factors. Stopping your suicidal thoughts involves working to understand what triggers these thoughts, to begin with. There are a number of ways that you can go about sorting out what triggers these thoughts and why, but it’s important to keep in mind that there is no shame in reaching out to a compassionate counselor for help.
Risk Factors For Suicidal Ideation
Why is it that some people experience suicidal thoughts while others do not? And why is it that some of the people who experience them are able to figure out how to stop suicidal thoughts? There are quite a few different factors that might explain why some people experience suicidal thoughts and how some individuals are able to stop these thoughts.
Physical and mental health both play major roles in suicidal ideation. Mental health conditions that are often linked with suicidal thoughts include depression, anxiety, bipolar disorder, and substance abuse disorders. Those who have endured traumatic brain injuries or who have chronic health conditions might also experience suicidal ideation.
Environmental Factors
There are also certain environmental factors that can play a role in who experiences suicidal thoughts. The death of a loved one, sudden job loss, a period of intense stress, and the exposure to the suicide of a loved one can all be considered risk factors for suicidal thoughts.
There also seems to be a genetic component to suicide and suicidal ideation. As many studies have indicated, suicide often clusters in families. Tryptophan hydroxylase polymorphisms might actually be at the root of what causes suicide and suicidal ideation to cluster in families.
The Fleeting Nature of Suicidal Thoughts
When learning how to stop suicidal thoughts, it is important to keep in mind that these thoughts tend to come and go. When they strike, they tend to be profound, inspiring a sense of hopelessness and helplessness. However, these thoughts do not typically sustain for elongated periods of time.
Those who have attempted suicide tend to, after recovering from their attempts, come to realize the fleeting nature of those thoughts. Some might even realize the irrationality of the thoughts they were having in those moments of despair. With a clearer mind, it is possible to explore what causes those suicidal thoughts to occur in the first place.
Make Positive Self-Perceptions Tangible
One of the ways that you can learn how to stop suicidal thoughts is to begin replacing the negative thoughts with more positive and realistic ones. As the Cognitive Behavioral Therapy (CBT) approach teaches us, we can swap in positive and realistic thoughts once we recognize what is triggering the negative and harmful thoughts to occur.
Pay attention to how you feel in the moment and to what seems to have caused those feelings to arise. If you find yourself having a lot of negative thoughts, you can create a list of positive self-perceptions and take them with you wherever you go. Sometimes, having tangible evidence of our realistic, rational thoughts can help us move through times of difficulty.
Develop Your Own Safety Plan
Of course, having a safety plan is crucial while you are learning how to stop suicidal thoughts. Getting yourself to a place that you consider to be a safe haven is an important first step in reconnecting with your rational mind. If you are out in public, make sure that you know where the closest restroom is located or how you can most quickly get to anywhere you feel secure.
You might also want to program numbers into your phone’s speed dial in case you need assistance. Having the National Suicide Hotline’s phone number (1-800-273-8255 for those living in the United States) might be a good idea if you find yourself facing suicidal thoughts without a supportive loved one to comfort you.
Reconnect With Your Breath
Once you reach your secure area, try taking a few slow, deep breaths, breathing in through your nose and out through your mouth. Allow your body and mind some time to relax. You can even let your mind go blank in these moments. If you practice yoga or meditation, take this opportunity to do some yoga poses or enter into a meditative state.
Yoga has been scientifically studied as a type of anti-depressant activity. It has been shown to be effective in improving symptoms of depression in non-suicidal and suicidal people alike. While it might not work for everyone, trying yoga, meditation, or simply practicing basic mindfulness techniques can help to reduce the frequency and severity of suicidal thoughts and/or behaviors.
If you can’t get to a safe place, try imagining that you are in your safe haven. Channel how that safe space makes you feel as you keep breathing slowly and relaxing your shoulders, neck, arms, and legs. If you notice muscle tension in your body, take a few moments to gently massage the tension out.
Refocus Your Thoughts
Start grounding yourself through reconnecting with your breath and your body. Then, you can start to refocus your thoughts and energy. What can you do to improve your current situation? What are some of the immediate things you need to attend to today? You can allow yourself to focus on those things before going back and analyzing the harmful thoughts.
Do you feel overwhelmed, alone, or uncertain of what you should do? In this case, know that there is no shame in reaching out for help. You contact a trusted family member, friend, a licensed counselor, or the National Suicide Hotline. Either way, there is someone out there who cares. Moreover, they will take the time to help you learn how to stop suicidal thoughts.
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