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How to cope with suicidal thoughts - For yourself

Seek help

Seek help from a mental health professional (psychologist or psychiatrist), a counsellor, a doctor, or a suicide crisis helpline (SADAG or Lifeline), as soon as possible.

SADAG suicide crisis line: 080-056-7567

Lifeline: 0861-322-322

The right treatment and support can help you overcome these thoughts and reconnect with reasons to live.

This isn’t something to try deal with alone.

It’s not your fault

Remind yourself that thinking about suicide isn’t your fault. It doesn’t mean you’re weak. Remember asking for help takes an enormous amount of strength and shows just how brave you are.

Talk to someone you trust

Speak to a trusted friend or family member about what you’re dealing with. Let them know you’re needing support. It will leave you feeling less isolated.
It is hard, but it’s not helpful to ask the person you speak to not to tell anyone. Thinking about suicide can’t be kept a secret.  It’s important they help you get the professional care you need.

But your privacy is still important. Rather discuss with them who they can and can’t speak to.

Pay attention

Try think about:

  • Icons_SVG Facts - there are people and treatments that can help me deal with this suffering.
  • Icons_SVG Gratitude – identify three things you’re grateful for today.
  • Icons_SVG Things that bring meaning into your day.
  • Icons_SVG Affirmations – positive, kind or compassionate words you say to yourself that are true.

Once the thoughts have subsided

Reach out for support.

If you’re not already receiving professional mental healthcare, this is something you need to access.

Find ways to cope.

Find healthy ways of caring for yourself and coping with your emotional pain.

  • Icons_SVG Meet your basic needs – make sure to get enough sleep, food and water.
  • Icons_SVG Express yourself – talk to someone or write what you’re thinking and feeling.
  • Icons_SVG Release – let out your emotions through exercise, crying, punching something soft or screaming into a pillow.
  • Icons_SVG Distract – engage in a distracting activity (that’s not harmful) or focus your attention on something that makes you feel good.
  • Icons_SVG Access a support network – join a support group or make sure to have a space where you can share what you’re going through with those who understand and are non-judgmental.
  • Icons_SVG Comfort / soothe – drink a cup of tea, listen to soothing music or meditate by focussing on your breath.

Create a safety plan.

Create a safety plan which outlines steps to take when you are overwhelmed by suicidal thoughts. This could include calling a crisis helpline, reaching out to someone you trust, or other coping strategies which work best for you in these moments.

How to cope with suicidal thoughts

Tips for helping someone else cope