Getting support when coping with suicidal thoughts

Getting support

It’s really important to speak to someone if you feel suicidal or you’re worried you'll harm yourself.

You can call 0800 1111 to talk to a Childline counsellor at any time. They're there to help you 24 hours a day, 7 days a week. If it’s an emergency or you need help straight away, call 999.

Staying safe

Taking drugs or drinking alcohol makes it hard to think clearly and make good decisions. Alcohol is also a depressant which make suicidal feelings even worse.

If you have any drugs, flush them away. If you have anything that could harm you, get rid of it. It also helps to be with someone instead of being on your own.

4 things you can try

Talk to someone you can trust.
Take a very cold shower, which can distract you from racing thoughts.
Focus on getting through the next five minutes. Do this as many times as you can - maybe by listening to a song, going for a walk or doing a puzzle.
Go outside. Feeling a breeze, the sun or even the rain on your skin can help you feel more present. .

Making a safety plan

It's a great idea to create a safety plan that you can use whenever you're struggling to cope. It can include:

things you can distract yourself with
ways to stay safe
safe places you can go
things that help you calm down or relax
who you can talk to, like a Childline counsellor or safe adult.

You can write your own safety plan or use our mental health first aid kit to help you.

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Mental Health First Aid Kit

Things can be overwhelming sometimes, but making a first aid kit can help you to cope when things are tough.

Tips that can help

Relax your body

Focus on 1 thing you’re doing right now. Concentrate on your body, not on your thoughts. You could have a warm bath or just lie down on your bed or the sofa.

You can try:

tensing up all your muscles using all your strength and then slowly relax them
taking deep breaths by breathing in slowly through your nose, and then breathe slowly out through your mouth.

Fill your comfort box with all your favourite things. You could have photos of people you care about, inspirational quotes or song lyrics you like, your favourite snacks and gifts from someone you love. Turn to your comfort box when you're struggling.

Imagine

Imagine things are going well and you’re coping. In your mind, picture a favourite place. It could be somewhere real or made-up. Imagine you're there. Create a mental image of yourself coping really well and getting help with what’s going on.

Repeat a positive phrase

Think of a positive phrase which reminds you that you can cope with things.

It should be in the first person (“I” and “me”). And in the present tense (“I am” or “I do” NOT “I will” or “I am going to”)

You could try repeating these positive phrases to yourself:

“I am doing really well”
“I am getting through this”
“I have a lot to give”

Or try making up some of your own.

Exercise

Doing exercise is great for your mental health. It can relax you. And give you more energy. It can also make you feel more confident and help you deal with things.

It’s important to find a type of exercise that’s right for you. Everyone enjoys something different. It could be running, walking, football, skipping, dancing or yoga. You could try a few different things and see what you like.

Illustration of a person holding a balloon with a smiling face

Use your senses to cope

Your 5 senses are powerful tools. They can really lift your mood if you’re going through a difficult time or feeling suicidal. Here are some ideas.

See

Create a space in your room or diary and fill it with pictures or things that you like - the things you feel good about. You could look at old pictures that bring up good memories. Or watch one of your favourite films. You can also use our Art box to create, save and print your own images.

Hear

Put on the music you love. It could be something soft and soothing. Or it could be loud and exciting. Whatever you’re into. If you're not in the mood for music, try going to a park and just listening to the sound of birds and trees. Focusing on these noises can help block out worrying thoughts.

Smell

Everyone has a few favourite smells. So think about what smells you like and try to enjoy them when you're feeling down or stressed. Take your time to breathe them in. Focus on the smell and try to block out your other thoughts.It could be a certain perfume or shampoo. Or maybe it's food, like oranges, toast or chocolate.

Taste

Have your favourite meal. Or you could eat something you used to love, but haven’t had in a while. Try different flavours and textures. And don't forget to try eating healthy food as this can affect your mood. Check out our advice on staying healthy.

Touch

Touching different things can make you feel a connection with the world around you. And can also take your mind off worrying thoughts. Run your tongue around your mouth and feel the different surfaces. Gently touch walls in your school or home. Feel the zip or buttons on a jacket. Have a bath. Stroke your pet. Give yourself a hand massage or feel the texture of each of your fingernails. Exercise or lift weights. Go for a walk or run.

Writing a journal

Get advice and tips to help you start journal.

Talking to someone

Talking to someone about how you feel is a really important part of getting help. It means you don’t have to deal with everything on your own.

But it’s not always easy to do. Describing how you feel can feel really scary.

Try our tips to make it easier to talk:

plan and prepare what you want to say
write down what you want to say and practise saying it
think about the main things you want to get out of talking to someone
ask yourself if you want advice, or if you just want to say how you’re feeling
try talking when the person isn’t busy or about to rush off.

Keeping the conversation going

It’s good to talk about a problem. But what if you told someone and it didn’t help?

Talking about an issue is often a process. It’s not just something you do once.

Telling someone how you feel might make you feel bad at first. But after a few times of talking about it, you could start to feel differently.

And it doesn’t have to be new information either. Sometimes talking about the same things again and again can help you understand what you’re going through.

So remember, if you told someone how you feel but it didn’t help – keep trying. And think of other people you trust who might be able to help.