Are you struggling?
Are you feeling overwhelmed or hopeless? Do you feel like there's no way out? Have you been thinking about ending your life?
Pause for a moment!
Suicide is a decision between life and death. However, it is not a decision you have to make right now.
A suicidal crisis is often accompanied by tunnel vision—meaning that a person may not see alternative perspectives or solutions to their current situation.
But with time, you may view the same situation from a different angle. Each new moment offers an opportunity to find another way to navigate your challenges.
Opening Up Is Hard, but Talking Helps
When experiencing intense suicidal thoughts, people sometimes hesitate to share their distress with others. They may choose to keep their pain to themselves, perhaps because they don’t want to burden others, feel ashamed, or fear being misunderstood. Some also distrust support systems, such as doctors, psychologists, or other counseling professionals.
However, experience shows that talking about distress is one of the most effective ways to find relief.
When we talk, we hear ourselves, this is the first step toward understanding our own thoughts and feelings. Through conversation, we may gain insight into our thinking patterns, recognize our actions, and even begin to understand why we feel the way we do. This can help us find ways to address or ease our situation.
It is best to reach out to those closest to us or other sources of support. It can also be helpful to confide in someone in our surroundings who may not be very close but feels trustworthy and could offer support. These individuals might even recognize signs of suicidal behavior and provide valuable assistance.
Write Down Your Thoughts
If you’re not ready to share with others, try writing your thoughts down for yourself.
Write your life story, including both painful moments and the beautiful ones. Don’t forget to acknowledge what matters most to you.
How do you feel after putting your thoughts into words?
Commit to Tomorrow – Make a Promise
A promise to live is a meaningful moral commitment. Each day, we make choices that align with this promise.
When suicidal thoughts feel overwhelming, this commitment can serve as an anchor. Write it down on a piece of paper.
Sharing this promise with someone you trust—whether a loved one, a doctor, or a counselor—can give it even greater significance. Is there someone you could confide in?
Hold On to Hope
In a crisis, it may feel like things will never get better. This feeling is often shaped by thoughts that distort our perception, making us see our situation in extremes — either all good or all bad.
But in reality, life is rarely so black and white. Most experiences hold a mix of both joy and hardship, though we may only recognize this in hindsight.
Many people go through suicidal crises. Yet, those who have made it through often say that, with time, they were able to see their situation in a new light.
Express and Accept the Pain That Cannot Be Changed
The media often portray an ideal life—one of beauty, happiness, and a world without pain. Yet real life brings a full range of emotions and experiences, some of which we may struggle to accept. However, even pain can be acknowledged and embraced.
Express your pain. Draw it. Listen to music that reflects your inner world. Read a book that resonates with your experience. These acts can remind us that we are not alone in our struggles.
When we give voice to our thoughts and emotions, our behavior can also shift. Tension eases, and we create space for relief.
Moving your body can do improve your mood. Choose something that feels right for you.
Get Moving
If you’re looking for calm, try yoga, gentle stretching, or a short walk. It doesn’t have to be far, even a quick trip around the block can help. If you’ve got extra energy, or need to let out some frustration, go for something more active, like a run, a workout, or dancing to your favourite music.
Try to focus your thoughts on the activity itself and reflect on how you feel afterward.
Maybe the situation feels different, maybe it doesn’t. But you’re on the right path.
Create a Box of Positive Words
Create a box of positive reminders to boost your mood.
Fill the box with things that matter to you and rekindle your will to live.
This could be a book, a meaningful talisman, music, or other items that bring you comfort. You can also write down uplifting thoughts, names of people who matter to you, and moments that made you smile.
Be Kind to Yourself
When was the last time you took a relaxed walk? Or felt raindrops on your face?
Being kind to yourself means fully experiencing the present moment with all your senses, without judgment.
In doing so, we can momentarily forget pain, struggles, and difficulties. Recognizing these moments brings us one step closer to improving our mood.
There are many myths about suicide that are simply not true. These misconceptions might prevent us from speaking up, even though sharing could ease our situation.
Make Your Home a Safe Place
Remove objects from your surroundings that could be used for self-harm. Instead, surround yourself with things that hold meaning and bring you comfort.
Avoid Drugs and Alcohol
Drugs and alcohol can trigger impulsive behavior, so it’s best to avoid them when you’re feeling down or contemplating suicide.