Suicidal Thoughts: Help, Support & What to Do

Why Should You Tell Someone How You're Feeling?

Telling someone about your suicidal thoughts is one of the most important steps you can take. Speaking about your feelings can provide immediate relief, help you gain perspective on your problems, and connect you with the support you need. You don't have to face this alone—sharing your burden with someone who cares can make the pain feel more manageable.

If you're experiencing thoughts about ending your life, or if life doesn't feel worth living anymore, it's crucial that you don't keep these feelings to yourself. Many people feel isolated in their struggles, believing that no one would understand or that their problems are too burdensome to share. However, the reality is that millions of people have experienced similar thoughts, and talking about them is often the first step toward feeling better.

When you put your thoughts and feelings into words, several beneficial things happen. First, the act of expressing your emotions can provide an immediate sense of relief—carrying dark thoughts alone is exhausting, and sharing them lightens that load. Second, hearing yourself describe your situation out loud can help you gain new perspective and see your problems differently. Third, the person you confide in may offer insights, suggestions, or simply the understanding presence that helps you realize you matter and your life has value.

Research consistently shows that social connection is one of the strongest protective factors against suicide. The sense of belonging and being cared for by others creates a powerful buffer against despair. When you reach out to someone, you're not being a burden—you're giving them the opportunity to show they care about you.

Who Can You Talk To?

There are many options for who you can reach out to when you're struggling with suicidal thoughts. The right choice depends on your personal circumstances and comfort level, but the most important thing is that you reach out to someone. Consider talking to:

• A trusted friend or family member: Someone who knows you and cares about your wellbeing can offer immediate emotional support and help you access professional resources
• A mental health professional: Psychologists, psychiatrists, counselors, and therapists are trained specifically to help people experiencing suicidal thoughts
• Your primary care doctor: Your regular physician can assess your situation, provide initial support, and refer you to mental health specialists
• A crisis helpline: Anonymous, confidential support available 24/7 in most countries—trained counselors can help you through the immediate crisis
• A spiritual or religious leader: If faith is important to you, clergy members often provide compassionate listening and support
• A teacher, coach, or mentor: Trusted adults in your life who can help you access appropriate care

When Should You Seek Professional Help?

You should seek professional help whenever you're experiencing persistent suicidal thoughts, feeling unable to cope with daily life, or noticing that your mental health is declining. You don't need to wait for a crisis—reaching out early makes treatment more effective. Seeking help is a sign of courage and self-awareness, not weakness.

Many people wonder when their suicidal thoughts are "serious enough" to warrant professional help. The truth is that any suicidal thought deserves attention. You don't need to meet a certain threshold of suffering before you're entitled to support. Mental health professionals regularly help people at all stages of distress, from fleeting thoughts to active crisis. Early intervention often leads to better outcomes and can prevent thoughts from intensifying.

Consider reaching out to a mental health professional or your doctor if you're experiencing any of the following: persistent feelings of hopelessness or that life isn't worth living; difficulty functioning in your daily life due to emotional pain; thoughts about methods or plans for ending your life; feelings of being trapped with no way out; sense of being a burden to others; increasing social withdrawal or isolation; giving away possessions or saying goodbye to people; or significant changes in sleep, appetite, or behavior.

A mental health professional can help you understand what's driving your suicidal thoughts, develop coping strategies, address underlying conditions like depression or anxiety, and create a safety plan. Many people are surprised by how much better they feel after just a few sessions with a skilled therapist. Treatment for suicidal ideation is highly effective, and most people experience significant improvement.

If It's an Emergency

Some situations require immediate professional intervention. If you are experiencing any of the following, please seek emergency help right away:

What Causes Suicidal Thoughts?

Suicidal thoughts typically arise when emotional pain exceeds a person's current ability to cope. They can be triggered by mental health conditions like depression or anxiety, major life stressors such as loss or trauma, chronic pain, substance use, or feelings of isolation. Understanding the causes can help you address the root issues and find appropriate treatment.

Suicidal thoughts rarely have a single cause. Instead, they usually result from a combination of factors that together create a state of overwhelming emotional pain. When someone feels trapped, hopeless, and unable to see a way forward, the mind may turn to suicide as an escape from suffering. It's important to understand that this is a symptom of distress, not a character flaw or weakness.

The underlying causes of suicidal thoughts can be broadly categorized into mental health factors, life circumstances, and biological factors. Most people who experience suicidal thoughts have at least one mental health condition, with depression being the most common. However, even people without a diagnosed mental illness can experience suicidal thoughts during times of extreme stress or crisis.

Understanding what's contributing to your suicidal thoughts can help you and your healthcare providers develop an effective treatment plan. Sometimes addressing the underlying cause—such as treating depression or resolving a specific life problem—can significantly reduce suicidal ideation.

Loss and Grief

Experiencing significant loss can trigger suicidal thoughts in many people. The death of a loved one, the end of an important relationship, or the loss of something central to your identity can create profound grief that feels unbearable. During these times, you may feel that life has lost its meaning or that the pain will never end.

Types of loss that may contribute to suicidal thoughts include: death of a family member, friend, or partner; divorce or breakup of a significant relationship; loss of employment or career; loss of health due to illness or injury; loss of financial security; loss of social status or reputation; or even the loss of a pet or other important connection.

Grief is a natural response to loss, and it's normal to experience intense emotional pain during these times. However, when grief becomes complicated or overwhelming, professional support can help you process your feelings and find a path forward. The pain of loss does ease over time, though it may not feel that way in the midst of acute grief.

Crisis and Trauma

Going through a crisis or experiencing trauma can significantly increase the risk of suicidal thoughts. When you're in crisis mode, your ability to think clearly and problem-solve is impaired, which can make it harder to see solutions to your problems. Traumatic events can shatter your sense of safety and trust in the world.

Examples of crises and trauma that may trigger suicidal thoughts include: physical, emotional, or sexual abuse; violent crime or assault; serious accidents; natural disasters; bullying or harassment; combat or war experiences; witnessing violence or death; or sudden unexpected life changes.

If you've experienced trauma, it's particularly important to work with a mental health professional who specializes in trauma treatment. Approaches like trauma-focused cognitive behavioral therapy (TF-CBT) and Eye Movement Desensitization and Reprocessing (EMDR) have been shown to be highly effective in treating trauma and reducing associated suicidal ideation.

Mental Health Conditions

Mental health conditions are strongly associated with suicidal thoughts. Research shows that approximately 90% of people who die by suicide have a diagnosable mental health condition, though many were not receiving treatment at the time. This underscores the importance of recognizing and treating mental health conditions promptly.

Conditions most commonly associated with suicidal thoughts include:

• Major depression: Characterized by persistent sadness, hopelessness, loss of interest, and feelings of worthlessness—depression is the most common condition associated with suicide
• Bipolar disorder: Mood swings between depression and mania can create dangerous periods, particularly during depressive episodes or when transitioning between states
• Anxiety disorders: Severe anxiety, panic attacks, and constant worry can become so exhausting that suicide seems like the only way to find peace
• Post-traumatic stress disorder (PTSD): Trauma symptoms like flashbacks, nightmares, and hypervigilance can make life feel unbearable
• Substance use disorders: Alcohol and drugs impair judgment and increase impulsivity while often worsening underlying mental health conditions
• Borderline personality disorder: Intense emotional instability, fear of abandonment, and impulsive behavior significantly increase suicide risk
• Schizophrenia and other psychotic disorders: Symptoms like hallucinations, delusions, and disorganized thinking can increase vulnerability

The encouraging news is that mental health conditions are treatable. With appropriate medication, therapy, or a combination of both, most people experience significant improvement in their symptoms. Treating the underlying condition often dramatically reduces suicidal thoughts.

What Can You Do to Help Yourself?

There are many strategies you can use to help yourself when experiencing suicidal thoughts. These include reaching out to trusted people, creating a safety plan, managing immediate triggers like anxiety, taking care of basic needs like sleep and nutrition, removing access to means, avoiding alcohol and drugs, and practicing coping techniques. Self-help strategies work best alongside professional treatment.

While professional help is crucial for addressing suicidal thoughts, there are also many things you can do on your own to support your recovery and manage difficult moments. These self-help strategies are not replacements for professional treatment, but they can complement it and help you stay safe during challenging times.

One of the most powerful things you can do is create and use a safety plan. A safety plan is a written document that lists warning signs, coping strategies, people you can contact, and professional resources. Having this plan ready before a crisis means you don't have to think clearly in the moment—you just follow the steps.

Managing Anxiety

Anxiety often accompanies suicidal thoughts and can intensify distress to unbearable levels. Learning to recognize and manage anxiety can help reduce the overall intensity of your emotional pain. While anxiety feels overwhelming in the moment, it's important to remember that it always passes eventually.

Effective techniques for managing anxiety include: deep breathing exercises (breathe in slowly for 4 counts, hold for 4 counts, exhale for 4 counts); progressive muscle relaxation (tensing and releasing each muscle group); grounding techniques (focus on 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, 1 you can taste); physical exercise (even a short walk can help reduce anxiety); limiting caffeine and stimulants; and practicing mindfulness meditation.

Over time, learning to manage anxiety gives you greater confidence that you can cope with difficult emotions. This sense of self-efficacy is protective against suicidal thoughts because it helps you believe you can handle whatever challenges arise.

Avoid Alcohol and Drugs

When you're experiencing suicidal thoughts, it's critically important to avoid alcohol and drugs. These substances impair judgment and increase impulsivity, making it more likely that you might act on thoughts you would otherwise be able to resist. Alcohol is a depressant that typically worsens mood, despite temporarily numbing pain.

Research consistently shows that alcohol and drug use significantly increase suicide risk. Intoxication is involved in a substantial percentage of suicide deaths. If you struggle with substance use, addressing this alongside your suicidal thoughts is essential for your safety and recovery.

If you're using alcohol or drugs to cope with emotional pain, try to replace these with healthier coping strategies. Exercise, creative activities, spending time in nature, connecting with others, and practicing relaxation techniques can all provide relief without the dangerous side effects of substances.

Basic Self-Care: Sleep, Food, and Movement

When you're struggling emotionally, basic self-care often falls by the wayside. However, neglecting these fundamental needs can worsen your mental state. Your brain and body need adequate nutrition, rest, and movement to function properly and regulate emotions.

Sleep is particularly important for mental health. Sleep deprivation affects mood, cognitive function, and emotional regulation. Try to maintain a regular sleep schedule, even when you don't feel like it. If insomnia is a problem, talk to your doctor—treating sleep problems can significantly improve mental health.

Regular eating helps stabilize blood sugar and energy levels, which affects mood. Even if you don't have much appetite, try to eat nutritious foods at regular intervals. Physical movement, whether it's a walk, stretching, or more vigorous exercise, releases endorphins and can lift mood. You don't need to run a marathon—even gentle movement helps.

Create a Safety Plan

A safety plan is one of the most effective tools for managing suicidal thoughts. It's a personalized, written list of coping strategies and resources that you create when you're feeling relatively stable, so it's ready to use when you're in crisis. Having a plan means you don't have to think clearly in the moment—you just follow the steps.

A comprehensive safety plan typically includes: warning signs that indicate a crisis is developing; internal coping strategies you can use on your own (like distraction or relaxation techniques); people and places that provide healthy distraction; people you can ask for help; professional resources and crisis lines; and steps to make your environment safer.

Keep your safety plan somewhere easily accessible—on your phone, in your wallet, or posted where you'll see it. Review and update it regularly. Share it with trusted people in your life so they can help you use it when needed.

How Does Connecting with Others Help?

Social connection is one of the strongest protective factors against suicide. Talking with people who have similar experiences can reduce isolation and provide hope. Support groups, peer support programs, and mental health organizations offer opportunities to connect with others who understand what you're going through and can share strategies that have helped them.

Humans are fundamentally social beings, and isolation is one of the most significant risk factors for suicide. When you feel disconnected from others—whether due to depression, life circumstances, or a belief that you're a burden—the sense of hopelessness deepens. Reconnecting with others, even in small ways, can begin to reverse this spiral.

Connecting with people who have experienced similar struggles can be particularly powerful. Knowing that others have felt the same way you do and have found their way through provides hope. It demonstrates that recovery is possible and that you're not as alone as you feel. Peer support also reduces the shame and stigma that often accompany suicidal thoughts.

There are many ways to connect with others who understand mental health struggles. Support groups, both in-person and online, bring together people with shared experiences. Mental health organizations often offer peer support programs where trained individuals who have recovered from mental health challenges provide support to others. Even informal connections through social activities, volunteer work, or community involvement can strengthen your support network.

Support Resources

Numerous organizations worldwide are dedicated to supporting people with suicidal thoughts and their loved ones. These organizations offer resources including crisis support, educational materials, peer programs, and advocacy. Some focus specifically on suicide prevention, while others address broader mental health issues.

Key types of support resources include:

• Crisis helplines: 24/7 phone and text services with trained counselors who can help you through immediate crises
• Mental health organizations: Provide education, resources, support groups, and advocacy for people affected by mental health conditions
• Survivor support groups: For people who have lost someone to suicide or who have survived a suicide attempt
• Online communities: Moderated forums and support groups where you can connect with others anonymously
• Peer support programs: Trained peers who have recovered from mental health challenges offering support to others on their journey

What Professional Treatments Are Available?

Several evidence-based treatments are highly effective for suicidal thoughts. These include cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), medication when appropriate, and safety planning interventions. Treatment is typically provided by psychiatrists, psychologists, or licensed therapists and can be delivered in outpatient, intensive outpatient, or inpatient settings depending on the level of risk.

Professional treatment for suicidal thoughts has come a long way, and there are now multiple evidence-based approaches that have been proven effective in clinical trials. The best treatment for you depends on your specific situation, including the severity of your symptoms, any underlying mental health conditions, and your personal preferences. Often, a combination of therapy and medication provides the best outcomes.

It's important to understand that treatment works. Research shows that appropriate treatment significantly reduces suicide risk and improves quality of life. Many people who once struggled with persistent suicidal thoughts report that with treatment, these thoughts became much less frequent and intense, eventually fading altogether for most.

Psychotherapy Approaches

Several types of psychotherapy have been shown to be effective for reducing suicidal thoughts:

Cognitive Behavioral Therapy (CBT): CBT helps you identify and change the negative thought patterns that contribute to suicidal ideation. By learning to recognize distorted thinking and replace it with more balanced perspectives, you can reduce hopelessness and develop healthier coping strategies. CBT for suicide prevention often includes safety planning and skill-building components.

Dialectical Behavior Therapy (DBT): Originally developed for borderline personality disorder, DBT is now widely used for anyone struggling with suicidal thoughts and self-harm. It teaches skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. DBT has strong research support for reducing suicidal behavior.

Collaborative Assessment and Management of Suicidality (CAMS): This therapeutic framework treats suicidality as the primary focus of treatment rather than a symptom of other disorders. It involves collaborative exploration of what's driving suicidal thoughts and development of targeted interventions.

Medication

When suicidal thoughts are associated with mental health conditions like depression, bipolar disorder, or anxiety, medication can play an important role in treatment. Medications don't directly "cure" suicidal thoughts, but by treating the underlying condition, they often significantly reduce suicidal ideation.

Common medications used in treatment include: antidepressants (such as SSRIs and SNRIs) for depression and anxiety; mood stabilizers for bipolar disorder; anti-anxiety medications for severe anxiety; and in some cases, antipsychotic medications. Lithium, a mood stabilizer, has specific evidence for reducing suicide risk independent of its mood effects.

It's important to work closely with your prescribing physician when starting or adjusting medications. Some medications, particularly antidepressants in young people, can temporarily increase suicidal thoughts before they begin to help. Close monitoring during the initial weeks of treatment is essential.

Levels of Care

Treatment for suicidal thoughts can be delivered at different levels of intensity depending on your needs:

• Outpatient therapy: Weekly or biweekly sessions with a therapist, appropriate for people who can maintain safety between appointments
• Intensive outpatient programs (IOP): Several hours of treatment several days per week, providing more support while allowing you to live at home
• Partial hospitalization: Full-day treatment programs where you attend during the day but go home at night
• Inpatient hospitalization: 24-hour care in a psychiatric facility, necessary when safety cannot be maintained in a less restrictive setting

The goal is always to use the least restrictive level of care that can keep you safe. Your treatment team will work with you to determine the appropriate level and adjust as your condition improves.

Do Suicidal Thoughts Go Away?

Yes, suicidal thoughts can and do go away for most people who receive appropriate treatment and support. Recovery is possible. Many people who once experienced persistent suicidal ideation report that with time, therapy, and sometimes medication, these thoughts became less frequent and intense. The journey isn't always linear, but improvement is the norm, not the exception.

One of the most important messages for anyone experiencing suicidal thoughts is this: things can get better. It may not feel that way right now—hopelessness is often a core part of the experience—but countless people have traveled this path before you and found their way to a life they're glad to be living.

Recovery from suicidal thoughts is not usually an overnight transformation. It's a gradual process where the thoughts become less frequent, less intense, and less compelling over time. There may be setbacks along the way, moments when things feel as bad as ever. But with continued treatment and support, the overall trajectory is almost always toward improvement.

What does recovery look like? For many people, it means: the thoughts occur less often; when they do occur, they don't feel as overwhelming or urgent; you have coping strategies that work; you can identify and address triggers; you have people in your life you can turn to; you have hope for the future; and you can engage with life's activities and relationships.

Recovery doesn't necessarily mean you'll never have another dark thought. Some people do achieve complete remission, while others learn to manage occasional thoughts without them taking over. Both outcomes represent successful recovery—the goal is to live a meaningful, engaged life where suicidal thoughts no longer control your choices.