Your life matters
If you are having thoughts of ending your life, you deserve support. There are steps that can be taken to improve things permenantly and there are people who are ready to help. See the resources section below to get started.
Suicidal Ideation (SI)
Thoughts or intent that involve the act of ending one's own life.
What does suicidal ideation feel like?
"SI" is often misunderstood and can feel different for different people, but some have described it as feeling like:
Not wanting to die but feeling like death is the only "way out"
Many have described ambivalence about SI, meaning they have mixed feelings. Many with suicidal ideation don't necessarily want to die, but feel that death is the only option to end the suffering they are facing, whatever that may be.
Feeling alone or unheard
Some with SI may feel like they have no one they can turn to. This can be distressing even for the most resilient people.
Like it turns on and off
Suicidal Ideation may not be a constant state for many people. Sometimes they feel ok or good most of the time, but things trigger a "suicidal mode" that makes them more likely to end their life impulsively. It is important to seek help immediately if you are in this mode or have been in this mode recently.
Help is available
Suicidal ideation is not something to "tough out" or face alone. There are professionals who have built their whole careers around helping people who are wrestling with suicidal thoughts, and they want to work with you.
What is Suicidal Ideation?
Suicidal Ideation:
Taking actions or considering taking actions that could lead to a lethal outcome. "I could take my hands off the wheel while driving and see what happens" is an example of SI. Those experiencing SI should reach out for help immediately.
Death Ideation:
Death ideation involves thoughts about death or dying, or not being around anymore, without taking actions or considering actions that could lead to a lethal outcome. "I would be ok if I did not wake up tomorrow" is death ideation. Death ideation should be addressed, but on its own is generally not an indicator for an imminent suicide attempt.
*Disclaimer* These strategies are not a substitute for professional help. Use them in conjunction with professional assistance.
Can we improve suicidal ideation ourselves?
There are many factors that play into suicidal ideation, but steps can be taken to help protect against or improve SI like:
Staying active
If there ever was a "wonder drug", activity/exercise would be it. Almost every aspect of life is shown to improve with regular activity and exercise. Click for strategies anyone can use to become more active with small manageable steps.
Giving our body what it needs
What we put into our bodies also affects our minds. Getting the right nutrients and supporting our "brain-gut connection" can be for everyone. Click to learn more about how to make small changes that add up.
Strong sleep habits
Sleep impacts mental health and mental health impacts sleep. There are subtle changes that can be made to our nightly routines that encourage more restful sleep.
Understanding emotions
Sometimes it is important to give yourself a break. Understanding where emotions are coming from can help you identify areas to improve, as well as let you go easier on yourself for things that may not be in your control.
Healthy hobbies
Hobbies can help us become better at handling the challenges of life. Hobbies are often overlooked as a mental health tool. They help us unwind, meet like-minded people, and can improve mood.
What treatments help suicidal ideation?
Treatment involves addressing current suicidal ideation and then taking steps to prevent future suicidal ideation.
Medication
Medication can be used to help with symptoms that might be adding to feelings of being overwhelmed. Also, some mental health conditions that are best treated with medications are strongly associated with SI like Bipolar and Schizophrenia.
Non-Medication
Some of the biggest steps for improving SI are non-medication treatments. Thes include:
One of the first steps is to identify your reasons for living.
If you're reading this, you are still here. The things that have kept your from ending your life are called "reasons for living". It is important to identify those and write them down so they can be maximized. Even if they seem like small reasons, any reason to live is important.
An important next step is to make a safety plan with your provider that works for you
A safety plan involves actions you will take if you begin to feel suicidal again. It is important that these steps are unique to you and that they are things you will actually do. See the resources section at the bottom of the page for safety plan templates.
Sometimes all you have to do is ask
It is vital to set up a support network of people that you can turn to if you begin to feel hopeless or suicidal. This might seem difficult for some, but the resources section at the bottom of the page includes links to places that can help you find folks that can help.
Which treatment is best?
It is important to find a mental health specialist that blends best practices and your personal preferences, to help create a treatment plan that works best for you.