This can help you to ‘be in the moment’ and to not focus too much on your thoughts. You can do some grounding exercises that use all your senses. Especially if you are feeling panicked, worried, or overwhelmed by your thoughts and feelings. When you are feeling suicidal, it can be helpful to do some exercises to calm your nervous system. If you have a lot of medication, you can ask someone to keep it safe for you. Stay away from things you could use to harm yourself, such as razor blades or pills. You can go to a place where you feel safe. You may be more likely to take your own life if you take illegal drugs. Other drugs can cause hallucinations, confusion, and paranoia. But you may feel depressed after the effects stop. For example, cocaine can make you feel happy and more likely to take risks when you take it. If you’re feeling low, drinking alcohol might bring on suicidal thoughts or make them worse.ĭifferent drugs have different effects. You can read more about wellness action plans here: You can see an example of a wellness action plan here: Take care with drugs and alcoholĪlcohol affects the parts of your brain that controls judgement, concentration, behaviour and emotions. Sometimes it is helpful to share your plan because it can help them to understand you more. You can share your Wellness Action Plan with your family or friends if you want to. If you can understand what your triggers are, it can help you to be more in control of your feelings or stress levels. It may help you to write down your triggers.
It can help you to identify triggers in your life which can make you unwell. You could create a Wellness Action Plan to help you to be more self-aware. You may find that certain music, photos or films make you feel worse. Triggers are different for different people. Triggers are things which might make you feel worse. Being around people can help to keep you safe, even if they don’t know how you’re feeling. You could meet friends or family, go to a shopping centre, gym, coffee shop or park. You may find it too difficult to speak to anyone at the moment.
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The last section before the contacts list gives more information about how to make a crisis box. If you don’t have a crisis box, you can make one. Look in your crisis box or hope bookĪ crisis box or a hope book is personal to you and can be filled with items that make you feel happier about life. The last section before the contacts list will provide more information about how to make a crisis plan. You can start to think of some things which you will find helpful. If you don’t have a crisis plan you can make one.
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You may have made a crisis plan with the help of a health professional or made your own. You can follow your crisis plan if you have one. You can find details or emotional support lines and apps in the Useful contacts section at the bottom of this page. You can also use an emotional support app or use an online support group. If you don’t want to talk to people you know, you could call an emotional support line. You may want to talk about how you’re feeling, or you may want them to help you get professional help. If this happens, you should tell them what you want from them. Your friends and family may want to help but might not know how to straight away. You could speak to friends, family or your GP. It could be helpful for you to talk to someone about how you’re feeling.
See further down this page for more information. You might find that you are more able to cope in a few days. You may have had these thoughts before, but you feel less able to cope today. You can try to focus on just getting through now, or today, and not the rest of your life. You don’t need to act on your thoughts right now. It doesn’t have to be a big change or take a lot of effort. You can try to change your immediate thoughts by doing something or thinking of something different. Try to remember that this feeling is temporary and it’s likely to pass. You may have felt like this before, and it may have passed. You can try to get through this moment or this day rather than focusing too much on the future. But there are things that you can do and you may feel differently after you’ve tried them. There are things you can do in this moment. But it’s important to know they can pass. Or that it’s the only way the pain will stop. That there’s nothing that will make the thoughts or feelings go away. It may feel like you have no other option than to act on these feelings. When you’re feeling suicidal, it can feel overwhelming. Helping myself How can I help myself now?
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