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Every year on September 10th organisations and communities around the world come together for World Suicide Day. The aim is to raise awareness of how we can create a world where fewer people die by suicide.
Our psychological wellbeing practitioners have shared some really important information on suicide, including how to cope with feelings of suicide and where to go for immediate and longer-term support.
Stay in the present moment:
If we feel suicidal, it can be hard to focus on day-to-day life. Breaking down the day into smaller chunks can help us to feel more in control of the situation. Plan for the next few hours and write down what you might do next to help you manage your thoughts and feelings.
Try relaxation techniques:
If you’re feeling anxious or scared, relaxation techniques can help to bring a sense of calm to a difficult situation. You could try grounding techniques, relaxing music, stepping out into nature or visualising a happy moment in your life. Arts and crafts activities can be therapeutic and help to relax the mind – making a scrapbook of happy memories could be a beneficial activity for you.
Write your thoughts down:
When we are scared, anxious or stressed we may experience frightening thoughts which can be alarming. Writing down your thoughts can help to clear your mind, reflect and make better sense of what you’re experiencing. Think of your writing time as a safe space which is free from judgement. After you’ve written down your thoughts and feelings, you may feel a sense of relief from ripping up the paper and throwing it away. Alternatively, think about reading your list out to someone you trust – talking about how we feel can significantly help to manage negative thought cycles and reduce symptoms.
Create a personal “First Aid” box:
Fill a box with memories and items that can provide you comfort and lift your mood when you feel low. The box should include objects that bring a smile to your face and things you have a connection to. For example:
- A book you enjoy reading
- Positive quotes
- Photos of happy memories and loved ones
- Letters Poems
- Encouraging notes to yourself
- A cuddly toy
- A perfume or smell that is important to you
Stay connected with others:
Connection is important for our overall wellbeing, but it’s particularly important at a time when we’re managing difficult thoughts and feelings. If you feel able to, share how you are feeling with a friend or family member and help them understand how they can help you during this time. Even if you don’t want to share how you are feeling, spending time with someone you trust and enjoy being around can help you cope with difficult thoughts and feelings.
Reach out for professional support:
- Book an appointment with your GP – they will signpost you to the right support and can talk to you about medication which may be available to help you
- If you’re experiencing anxiety and depression, you can refer yourself to an NHS Talking Therapy service
- Call the Samaritans – whatever you’re going through, a Samaritan will face it with you. The Samaritans are available 24 hours a day, 365 days a year. Call 116 123 for free
- Text SHOUT to 85258: SHOUT is a confidential 24/7 crisis text support for times when you need immediate assistance
What to do in a crisis
If you or someone you care about is experiencing an emotional or mental health crisis and needs immediate attention, reach out to your/the person’s GP, the GP out-of-hours service, or call the NHS on 111.
If you fear for someone’s immediate safety, guide them to A&E or dial 999 for immediate medical assistance.
Listen
Vita Health Group’s director of clinical services, Philip Adkins, appeared on the Open Journal Blogcast to talk about suicide and suicide prevention. If you’re interested in finding out more, you can listen here.
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