Suicidal thoughts

Some people think about suicide but don’t act on it. For others, the thought of suicide may seem like a real solution to a problem or situation that appears hopeless. If you have these thoughts, it can be difficult to overcome them.

Causes of suicidal thoughts

The causes of suicidal thoughts are varied, complex and depend on individual circumstances.

Navigating difficult life situations can often cause anxiety, stress and depression, which can affect your thoughts, feelings and behaviour. Some common situations include:

• relationship break-ups
• family problems
• sexual, physical or mental abuse
• alcohol and other drug problems
• grief and loss
• school or work problems
• unemployment
• feeling like you don’t belong anywhere
• depression or other mental health conditions.

These experiences can cause feelings of helplessness or hopelessness, especially if the situation is ongoing. It can be difficult to remember that:

• problems that seem unsolvable will change
• life circumstances will change
• there are solutions and support available to you.

What you can do

If you’re feeling suicidal, it’s important to keep yourself safe.

Remember:

• thoughts about suicide are just thoughts – you don’t have to act on them no matter how frequent or overwhelming they are
• these thoughts won't last forever
• you're not alone – many people get through times when they feel suicidal and there are people who can help you.

It’s possible to help yourself get through a period of suicidal thoughts by creating your own ‘toolkit’ of coping strategies. Some suggestions include:

• Postpone any decisions for 24 hours. Keep a list of things you can do to distract yourself, such as watching a movie, exercising, reading a book, playing a game or listening to music.
• Talk to someone. Tell a friend or family member, or call a telephone counselling service. 24-hour counselling lines allow you to talk anonymously to a trained counsellor.
• Seek professional help. GPs, psychologists, psychiatrists, counsellors and other health professionals are trained to deal with issues relating to suicide, mental illness and wellbeing.
• Avoid using alcohol or drugs. Alcohol and many drugs are depressants that can make you feel worse. They can also impair your decision-making skills and make you feel like doing something you normally wouldn’t do.
• Exercise and eat well. Exercise can stimulate changes in your brain chemicals that help improve your mood and reduce stress. Start by doing something small a couple of times each week, such as a short walk or a few laps at the pool.
• Set small goals for yourself. Set some small goals for yourself that are easily achievable, even if it’s on a day-by-day or hour-by-hour basis. Don’t forget to reward yourself as well.

Helping someone who is suicidal

If someone you know is having suicidal thoughts, you can help them stay safe and find support.