What can you do if you have suicidal thoughts?

Suicidal thoughts can be overwhelming and debilitating. They are often accompanied by feelings of despair, loneliness, and the idea that life is no longer worth living. But it is important to know: you are not alone. There are steps you can take to find help, protect yourself, and find hope again, even in the darkest moments.

Acknowledge your feeling

It starts with acknowledging what you are feeling. It is okay to feel pain, sadness, or despair. These feelings do not make you weak or a failure. Many people struggle with depression or thoughts of suicide at some point in their lives. Acknowledging your feelings is not a sign of giving up, but of courage.

Suicidal thoughts often arise from a combination of factors, such as depression, loss, trauma, or feelings of isolation. Remember that these thoughts are a symptom of a problem that can be solved, not the truth about your worth or future.

Seek immediate help

Talking about what you are feeling can be a huge relief. There are people who will listen to you and support you. It can be hard to take the first step, but you don't have to do it alone.

Talk to a trusted person: Start with someone you trust, such as a friend, family member or mentor. You don’t have to explain everything at once; sharing a small part of what you’re feeling can take a big load off your shoulders.
Professional Help: Contact organisations such as 113 Suicide Prevention. They are available 24/7 by phone or chat. Their professional care providers will listen without judgement and offer you support and tools to move forward.
Visit your GP: Depression and suicidal thoughts are often related to a chemical imbalance in the brain. A GP can help diagnose and refer you to the right help, such as therapy or medication.

Create a safety plan

When you are struggling with suicidal thoughts, a signaling plan can help you find structure and hope during difficult times. A safety plan can include:

Emergency Numbers: Write down the phone numbers of people or helplines you can call in a crisis.
Triggers and Solutions: Identify situations or feelings that make your thoughts worse, and think of healthy ways to deal with them.
Safe Environment: Make sure your immediate environment is free of substances that can harm you. If necessary, ask someone to help you.

Create a safety plan

Set small goals

When life feels overwhelming, it can help to set small, achievable goals. These can be simple things like taking a walk, calling a friend, or making a meal. Small steps can help you feel in control and moving forward, no matter how small.

Don't isolate yourself

One of the symptoms of depression is the tendency to isolate yourself. While this may seem like a natural reaction, it can worsen your feelings of loneliness and despair. Try to stay connected to others, even when it’s hard. Social connection is a powerful tool against depression.

Keep hope alive

The most important thing is to hold on to hope, even when it seems hard. Many people who once struggled with suicidal thoughts eventually find a way to heal and build a meaningful life. Your situation is not permanent, and help can help you get out of this dark period.