Suicidal Thoughts? Try These 10 Proven Methods to Help with the Pain

Suicidal thoughts can be incredibly overwhelming. They can make you feel like there’s no way out, that the pain you’re experiencing is too much to bear, and that ending your life is the only solution. But before you make any decisions, it’s important to know that there are proven methods to help manage these thoughts and the pain that comes with them.

This post is designed to offer practical, evidence-based strategies that have helped countless others who have struggled with suicidal thoughts. These methods aren't quick fixes, but they are steps that can help you navigate through this difficult time.

1. Talk to Someone You Trust

One of the most powerful ways to deal with suicidal thoughts is to talk about them. It might feel like no one could understand what you’re going through, or you might fear judgment. But sharing your thoughts and feelings with someone you trust—whether it’s a friend, family member, or therapist—can provide relief.

When you’re in the middle of a crisis, it’s easy to feel isolated and alone. But talking to someone can break that isolation and help you gain perspective. The act of verbalizing your thoughts can also help reduce their intensity, making them feel less overwhelming.

If you’re not comfortable talking to someone in your immediate circle, consider reaching out to a suicide hotline. These services are staffed by trained professionals who are there to listen and help without judgment.

2. Create a Safety Plan

A safety plan is a personalized strategy that helps you manage suicidal thoughts when they arise. It’s a plan that you create when you’re feeling more stable so that you have a clear set of actions to take when you’re struggling.

Your safety plan might include:

• Warning signs: Identify the thoughts, feelings, or situations that typically lead to suicidal thoughts.

• Coping strategies: List the activities or techniques that have helped you feel better in the past, like listening to music, taking a walk, or practicing deep breathing.

• People to contact: Write down the names and phone numbers of people you can reach out to when you need support.

• Professional resources: Include contact information for therapists, hotlines, or crisis centers that you can call in an emergency.

• Environment safety: Consider removing any items from your environment that could be used in a suicide attempt.

Having a safety plan gives you something to turn to when you’re in crisis. It’s a tool that can help you navigate through the intensity of suicidal thoughts and find your way back to a place of safety.

3. Practice Mindfulness and Grounding Techniques

When suicidal thoughts take hold, they can feel all-consuming. Mindfulness and grounding techniques are methods that can help you stay connected to the present moment, rather than being overwhelmed by painful thoughts and emotions.

Mindfulness involves paying attention to your thoughts and feelings without judgment. It’s about observing what’s happening in your mind without getting caught up in it. Practicing mindfulness can help you detach from suicidal thoughts, seeing them as temporary mental events rather than truths.

Some mindfulness exercises to try include:

• Deep breathing: Focus on your breath, taking slow, deep breaths in and out. Pay attention to the sensation of the air entering and leaving your body.

• Body scan: Start at the top of your head and slowly scan down to your toes, paying attention to any sensations you feel in each part of your body.

• Mindful observation: Pick an object around you and focus all your attention on it. Notice its color, shape, texture, and any other details you can observe.

Grounding techniques are similar but focus more on connecting you to the physical world. They can help bring you back to the present moment when your mind is racing with distressing thoughts.

Try these grounding techniques:

• Five senses exercise: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

• Temperature change: Hold an ice cube in your hand or splash cold water on your face. The change in temperature can help disrupt the cycle of negative thoughts.

• Describe your environment: Start describing your surroundings in detail. Focus on the colors, shapes, and sounds around you.

These techniques won’t make your thoughts disappear, but they can provide relief by helping you stay anchored in the present.

4. Reframe Your Thoughts

Cognitive Behavioral Therapy (CBT) is a widely used approach for managing suicidal thoughts. It involves identifying and challenging negative thought patterns that contribute to emotional pain.

When you’re feeling suicidal, your thoughts may become distorted. You might believe things like, “I’ll never be happy again,” “Everyone would be better off without me,” or “There’s no way out.” CBT encourages you to question these thoughts and reframe them.

Start by identifying the specific thoughts that are causing you distress. Write them down, and then ask yourself the following questions:

• Is this thought based on facts or feelings?

• Is there evidence that contradicts this thought?

• What would I say to a friend who was thinking this?

• Am I jumping to conclusions or catastrophizing?

Once you’ve questioned the thought, try to reframe it in a more balanced way. For example, if you’re thinking, “I’ll never be happy again,” you might reframe it as, “I’m going through a really tough time right now, but that doesn’t mean I’ll never be happy again. Things can change.”

Reframing your thoughts doesn’t mean denying your pain, but it can help you see that your thoughts aren’t always accurate reflections of reality.

5. Focus on Self-Care

Self-care might seem impossible when you’re feeling suicidal, but it’s crucial. Taking care of your physical and emotional needs can help reduce the intensity of suicidal thoughts and give you the strength to keep going.

Start with the basics:

• Eat regularly: Your body needs fuel to function, especially when you’re under stress. Try to eat balanced meals, even if you don’t feel like it.

• Get enough sleep: Lack of sleep can make everything feel worse. Create a bedtime routine that helps you relax and aim for 7-9 hours of sleep per night.

• Exercise: Physical activity releases endorphins, which can help improve your mood. Even a short walk can make a difference.

In addition to these basics, consider incorporating activities that bring you comfort and joy. This might include taking a bath, reading a book, listening to music, or spending time in nature. The goal is to find small ways to nurture yourself, even when it feels difficult.

6. Connect with a Supportive Community

Isolation can make suicidal thoughts worse. Connecting with others, especially those who understand what you’re going through, can provide comfort and a sense of belonging.

Support groups, whether in person or online, can be incredibly valuable. These groups bring together people who are facing similar challenges, offering a space to share experiences, give and receive support, and learn from each other.

If you’re not sure where to start, consider looking for groups focused on mental health, depression, or suicide prevention. Many organizations offer free support groups, and there are also numerous online communities where you can connect with others.

Being part of a supportive community can remind you that you’re not alone in your struggles and that others have made it through similar experiences.

7. Seek Professional Help

If you’re struggling with suicidal thoughts, seeking professional help is one of the most important steps you can take. Therapists, counselors, and psychiatrists are trained to help you manage suicidal thoughts and the underlying issues contributing to them.

There are several types of therapy that can be particularly helpful:

• Cognitive Behavioral Therapy (CBT): As mentioned earlier, CBT helps you identify and challenge negative thought patterns.

• Dialectical Behavior Therapy (DBT): DBT is specifically designed to help people manage intense emotions and suicidal thoughts. It teaches skills like distress tolerance, emotional regulation, and interpersonal effectiveness.

• Trauma-Focused Therapy: If your suicidal thoughts are linked to past trauma, working with a therapist who specializes in trauma can help you process and heal from those experiences.

Medication may also be a useful part of your treatment plan, especially if your suicidal thoughts are related to depression, anxiety, or other mental health conditions. A psychiatrist can work with you to find the right medication and dosage to help stabilize your mood.

Seeking professional help is not a sign of weakness; it’s a step toward taking control of your life and your mental health.

8. Avoid Alcohol and Drugs

When you’re feeling overwhelmed, it can be tempting to turn to alcohol or drugs to numb the pain. But while these substances might provide temporary relief, they can actually make suicidal thoughts worse.

Alcohol and drugs can impair your judgment, making it more difficult to think clearly and increasing the likelihood of acting on suicidal thoughts. They can also exacerbate feelings of depression and anxiety, leading to a dangerous cycle of substance use and worsening mental health.

If you’re struggling with substance use, consider seeking help from a support group or addiction counselor. Getting sober can be a crucial step in reducing suicidal thoughts and improving your overall well-being.

9. Find Meaning and Purpose

When you’re feeling suicidal, it’s easy to lose sight of the things that give your life meaning. Reconnecting with a sense of purpose can provide a powerful source of motivation to keep going.

Think about the things that have brought you joy or fulfillment in the past. This might include hobbies, creative pursuits, volunteering, or spending time with loved ones. Even if these activities don’t bring you the same level of satisfaction right now, engaging in them can help you reconnect with what matters to you.

Finding meaning and purpose doesn’t have to be a grand endeavor. It can be as simple as helping someone else, setting a small goal for yourself, or spending time in nature. The key is to focus on the things that make life worth living, even if they feel distant right now.

10. Take One Day at a Time

When you’re in the midst of suicidal thoughts, the future can seem overwhelming. It can feel like the pain will never end, and the thought of enduring it indefinitely can be unbearable. That’s why it’s important to focus on taking things one day at a time—or even one moment at a time.

You don’t have to solve all your problems today. You don’t have to figure out the rest of your life. All you need to do is get through this moment, this hour, this day.

Focus on small, manageable steps. Maybe that means getting out of bed, taking a shower, or eating a meal. Maybe it means reaching out to someone, going for a walk, or practicing a grounding technique. Whatever it is, break it down into the smallest possible steps and take them one at a time.

Each day that you make it through is a victory, even if it doesn’t feel like it. Over time, those small steps can add up to significant progress, leading you toward a place of healing and hope.