The winds of suicidal thoughts can really build up sometimes. While you wait for those thoughts to pass, find a safe space to ride out the storm.
- Make your space safe. Get rid anything that you might use to hurt yourself. Give it to a family member, lock it up, throw it away or put it in another room. You don't want these types of items near you right now. If you regularly take prescribed medication, now would be the time to ask a family member or friend to be responsible for it. Instruct them to only give you a single dose according to your prescription, when it is needed. Explain that right now you are trying to be safe and need to take this extra safety measure.
- Surround yourself with comfort. Put on comfy clothes, call your pet over to sit with you, put on some soothing music.
- Find a mantra that works for you. Repeat it to yourself. Let this thought overtake those nagging suicidal thoughts. Some examples:
Invite supportive people into your safe space. Lean on them. Let them know about the thoughts of suicide that are nagging you. Ask them to help you see the positives in your life.
Use breathing exercises to calm your thoughts and get you through the storm. Try some of these techniques:
- This storm will pass, things will get better.
- H.O.P.E. Hold On Pain Ends
- So far, I have made it through 100% of my bad days. I can make it through this one too.
- God is bigger than this storm.
- This is not how my story will end. I still have chapters to write.
- I matter. Tomorrow needs me.
Meditate, pray or journal. Reflect on the emotions that you're facing. Seek guidance on how to move through the problems that are overwhelming you. Envision a happy future and what steps you should take to move from the place you are now to the place you want to be.
Get in bed, turn out the lights, switch on a flashlight. Focus on how the flashlight brightens the room. Use the flash light to trace the letters H O P E on the wall. Do this until your suicidal thoughts have passed or you are able to get some sleep.
Think of ideas of your own that would help you to feel safe. Share them with our hotline counselors or your friends and family. Ideas for safety should be shared and celebrated!
- Imagine collecting your suicidal thoughts into your diaphragm on your in-breath and imagine sending those thoughts away on your out-breath, making room for new positive thoughts.
- Think of a wave. No matter how powerful or big it is in the ocean, once it hits the shore it always releases its power. Imagine your suicidal thoughts as this wave. Breathe in and then try to make your out-breath sound like a crashing wave, releasing its power. Continue to do this until you feel your suicidal thoughts lose their power over you.