TSZ Magazine: July 2016 (Issue #2)

Coping With Suicidal Thoughts

by Chisom (@saintc)

Suicidal thoughts can result when we experience too much pain, without having enough resources to cope.

There are times in life when we might feel totally, hopeless, helpless, overwhelmed with emotional pain. It can seem like there is no other way out of our problems, we've run out of ideas, possible solutions. Our problems seem unfixable. The pain feels like it will never end. We believe we've run out of options, and suicide is the only answer left.

Maybe the suicidal thoughts come to mind, you might have mixed feelings about them. They're frightening and confusing.

For some people, suicide may be a way of getting back at others or showing them how much pain you're in. But after suicide, you won't be there to see that they feel guilty, or finally understand your pain.

Feelings will pass. Depression feels permanent, but it's transient. Things will change. Depression comes and it goes.

Over 90% of people who survive a potentially lethal suicide attempt, do not go on to kill themselves.

It is a temporary crisis, an attempt to stop the inner pain. You will get through this tunnel and come out the other side. The feelings will pass!

Depression and pain distort our thinking. It can seem like we're wearing very dark tinted 'gloomy specs'. Everything looks different to how it really is.

Thoughts are thoughts - not necessarily how things are, although it certainly feels like the thoughts are true. Thoughts affect the way we feel, and thoughts and feelings affect the way we react, what we do.

We, therefore, have two ways to get us through this horrible time:

Reduce our pain - felt both emotionally and physically

Increase our coping resources

REDUCE THE PAIN

Self-soothing

Do something that will help you feel better, right now

Perhaps collect items into an emergency bag or box that you can turn to

Use all five senses to find things that will soothe you

Vision

Focus your attention on looking at something nice, nature, a painting, watching a favourite programme or movie

Hearing

Listen to a favourite piece of music, sounds of nature, sing

Smell

Really notice smells - favourite soap, food, essential oil

Taste

Use sensation of taste to focus your attention. Eat mindfully - savouring each moment

Touch

Wear soft comforting socks, stroke a pet, give yourself a hand massage

reminder, using the 5 senses, to help you shift focus of attention and ground you into the present moment:

5 things I can see

4 things I can hear

3 things I can touch

2 things I can smell or taste

1 breath. Then continue to just notice your breathing and the sensations of breathing in your belly

Avoid drugs and alcohol

Whilst it seems like they help for a while, they will make your problems worse.