21/03/2023
Experiencing these thoughts does not mean you need to act on them.
Having suicidal thoughts can be a response to feeling overwhelmed as if your life is out of your control; that it will never get better.
You might think that your family and friends would be better off without you, but it is important to remember that suicidal feelings dissipate.
If you’re feeling overwhelmed and suicidal
The following is a list of activities that some people find helpful when feeling overwhelmed and suicidal. You may want to keep a list of the ideas that work for you, so you can refer back to them when you need to.
Think about another time where you might have faced a similarly stressful time in your life and what you did to cope. Can you do the same things now?
Think or write about the last time you felt a little better than you do now
Stay focused on the present, as worrying about whether things will ever improve often leads to feeling more overwhelmed. You can do this by breaking up your day and planning a short activity that will distract you, and then plan your next activity once you’ve finished that one. Some examples of activities include:
Listening to music that improves your mood
Having a bath
Sitting outside or going for a short walk
Spending time with your loved ones
Watching a favourite movie or television show
Drawing/sketching/painting
Writing
Reconnecting with areas of your life that give you a sense of meaning e.g. spirituality, social service, your vocation
Taking some time out to treat yourself to a small thing you ordinarily enjoy and savour it.
Take care of your physical health
While it isn’t easy when you’re feeling so overwhelmed, eating well, maintaining a daily routine and keeping active can all help you feel more able to keep on top of things.
Relaxation techniques
Learn about relaxation and coping techniques. There are a range of relaxation techniques that may help to reduce feelings of being overwhelmed. You can learn more about these by searching the internet for reputable websites and visiting your local library or bookshop. Some examples of other relaxation techniques are:
Body scans Also known as ‘progressive muscle relaxation’. Lie down or recline in a chair. Taking slow breaths, and beginning with your feet, tense the muscles for 10 seconds and then release them for 15 seconds. Work your way up the different muscle groupings of your body.
Breathing exercises Find a comfortable position, and either close your eyes or focus on something in the room. Begin by taking a slow breath in through your nose, hold that breath, and then slowly release the breath out through your mouth. Once you’ve exhaled hold your breath again, then repeat this process until you feel a little calmer. You may find it easier to concentrate on this by counting slowly up to 3.
Mindfulness Rather than trying to stop your upsetting thoughts and feelings, try to acknowledge and accept them without judging. Also know that you experience a range of thoughts and feelings beyond those you are having now, each state is temporary and will pass.
Have a su***de safety plan in place
The ReMinder app is a self-managed digital resource to adopt as part of your coping strategy. It reminds you of reasons to live and connects you with the people and services that can help during tough times.
If you’re feeling overwhelmed or suicidal, you can talk to someone like a family member, friend, GP or health professional. Remember that Su***de Call Back Service counsellors are available 24/7 and are here to support you. Call us on 1300 659 467.
