This year’s World Suicide Prevention Day theme, “Change the Narrative”, encourages us to create more open, honest conversations about suicide and suicidal thoughts.

Suicide is a complex and emotive issue, but changing the narrative can help move us towards a culture of openness, understanding and support, rather than one where people feel afraid to talk about what they’re experiencing.

Talking about suicide does not increase the risk of someone acting on suicidal thoughts. Instead, it can help people feel understood, supported and less alone.

For people experiencing suicidal thoughts, being able to speak openly can be a vital first step towards getting help.

Supporting someone with suicidal thoughts

Worried about someone? Learn how to recognise warning signs, start a conversation and help someone access support.

Read the guide

Understanding suicidal thoughts

If you are experiencing suicidal thoughts, you may feel frightened, overwhelmed, hopeless or unsure where to turn. You might feel that there is no way out of your current situation, that other people would be better off without you, or that nothing is going to change.

For some people, suicidal thoughts are less about wanting to die and more about desperately wanting emotional pain, distress or a difficult situation to stop.

Whatever you are experiencing, you don’t have to manage it alone. Suicidal thoughts are a sign that you need and deserve support, and telling somebody what is happening can be an important first step.

What are suicidal thoughts?

Suicidal thoughts can include:

• Thinking you don’t want to wake up
• Feeling that others would be better off without you
• Wanting emotional pain to stop
• Feeling trapped, hopeless or overwhelmed
• Thinking about ending your life

For many people, suicidal thoughts are less about wanting to die and more about wanting emotional pain or distress to stop.

You don’t need to reach a crisis point before asking for help. If you’re having these thoughts, support is available.

10 things to do if you’re experiencing suicidal thoughts

1. Tell somebody what is happening

One of the most important things you can do is tell someone.

That might be a partner, family member, friend, colleague, GP, mental health professional, teacher or another person you trust.

It can be difficult to know how to begin the conversation. You may worry about upsetting somebody, being judged or not being taken seriously. You may also find it difficult to explain why you feel the way you do.

You don’t need to have all the answers or find the perfect words. You could simply say:

“I’m really struggling at the moment and I’ve been having thoughts about suicide. I need some help.”

If saying the words aloud feels too difficult, you could send a text or message, write down how you’re feeling, or show someone information about suicidal thoughts and tell them that it describes what you are experiencing.

Try to be as open as you can about how you are feeling. The person supporting you needs to understand what is happening so they can help you access the right support.

2. Don’t dismiss or minimise how you’re feeling

People experiencing suicidal thoughts sometimes convince themselves that they shouldn’t ask for help.

You might think that other people have bigger problems, that you should be able to cope on your own, or that you don’t want to burden anyone.

Try not to compare your distress with somebody else’s. If something is causing you significant emotional pain, it matters.

3. Make your immediate environment safer

When suicidal thoughts become intense, it can be harder to think clearly or consider alternatives.

Putting some practical barriers between yourself and anything you might use to harm yourself can give you valuable time for the intensity of the thoughts to reduce.

Move away from anything you are worried you might use to hurt yourself. Where possible, ask somebody you trust to help make your surroundings safer.

If being alone feels unsafe, go somewhere where other people are present or ask someone to stay with you.

Avoid alcohol and recreational drugs. They can affect judgement, increase impulsivity and make already difficult emotions harder to manage.

If you are worried that you cannot keep yourself safe, seek urgent help.

4. Create a safety plan

A safety plan is a personal, practical plan for what you will do if suicidal thoughts become stronger.

It is best created when you are feeling relatively calm, rather than waiting until you are in crisis.

Keep your safety plan somewhere easy to access, such as in your phone. You could also share it with somebody you trust so that they know how best to support you when things become difficult.

5. Focus on the next few minutes

When you are experiencing intense emotional distress, thinking about the future can feel impossible. You don’t need to solve everything at once.

Instead, try to reduce the amount of time you are asking yourself to cope with. Focus on getting through the next ten minutes, and then the next ten.

Remind yourself that you don’t have to make any permanent decisions while you are feeling this way.

Doing something that distracts you can sometimes create a little distance between you and your thoughts.

Some people find grounding techniques helpful. Try concentrating on what you can see, hear and physically feel around you, or slow your breathing and focus your attention on each breath.

These techniques aren’t intended to solve the underlying problems you are experiencing. Their purpose is to help you get through an intense period safely until you can access further support.

6. Look after your basic needs

When you’re struggling emotionally, everyday things such as eating, sleeping or getting dressed can become much more difficult.

Try to focus on small, manageable actions rather than expecting yourself to function normally.

Drink some water. Eat something if you haven’t eaten for a while. Get some fresh air if it feels safe to do so. Take prescribed medication as directed. Try to rest.

A lack of sleep, hunger, exhaustion or alcohol can sometimes make difficult thoughts feel even harder to manage.

You don’t need to have a productive day. On particularly difficult days, keeping yourself safe and getting through the day is enough.

7. Identify what makes things worse and what helps

If suicidal thoughts happen repeatedly, it can be useful to notice whether there are particular triggers or warning signs.

Understanding these patterns can help you recognise when you might need additional support.

You could keep a brief note of what was happening before the thoughts became stronger and what helped afterwards. This can also be useful information to discuss with a healthcare professional.

8. Try not to isolate yourself

Suicidal thoughts can make people want to withdraw from others. You may not feel like talking or may believe that nobody wants to hear from you.

Where possible, try to maintain some connection with other people. You don’t necessarily have to talk about how you feel every time. Sitting with somebody, going for a walk together, having a cup of tea or simply being somewhere where other people are present can help you feel less alone.

Consider identifying two or three people you could contact if you were having a particularly difficult day. You could let them know in advance that you may sometimes need their support.

9. Think about your reasons for staying safe

When you are experiencing suicidal thoughts, it can become difficult to remember the people, experiences or possibilities that matter to you. Some people find it useful to create a personal list of reasons to stay safe.

These don’t need to be enormous life goals. They might include people you love, pets, friendships, a place you want to visit, something you’re looking forward to, a favourite season, music, your morning coffee, a television programme you haven’t finished or simply the possibility that tomorrow might feel different.

10. Seek professional support

You don’t need to wait for suicidal thoughts to become an emergency before speaking to a healthcare professional.

Make an appointment with your GP and tell them clearly what you have been experiencing, including how often you have suicidal thoughts and whether they are becoming more frequent or intense.

Your GP can talk to you about what has been happening, consider what support you need and discuss appropriate treatment or referral to mental health services.

If you already receive support from a mental health service, contact your care team and tell them if your suicidal thoughts have started, returned or become more difficult to manage.

It can be helpful to write down what you want to say before an appointment, particularly if you are worried that you may find it difficult to talk openly once you are there.

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