Help when feeling overwhelmed and suicidal

Feeling overwhelmed and suicidal

When you’re experiencing thoughts of suicide, the pain you’re feeling right now might seem unbearable, painful, heavy, and endless. You may feel trapped, hopeless, or like there’s no way out of your current situation. Perhaps you’ve been thinking that your friends and family would be better off without you, or that you’re a burden to the people around you.

These thoughts and feelings are a sign of significant emotional distress. These thoughts are not a reflection of reality or your worth as a person. What you’re experiencing is more common than you might think – research shows that 1 in every 6 people has experienced serious thoughts about taking their own life at some point in their lives.¹

Please know that many Victorians who have felt this way reached out for support. They have been able to find hope and have gone on to live meaningful lives.

If you need support, call a free 24/7 helpline:

• SuicideLine Victoria – Call 1300 651 251
• Lifeline – Call 13 11 14
• 13YARN – Call 13 92 76
• Kids Helpline – Call 1800 55 1800

If you or someone you know is in danger, call 000 immediately.

What can you do if you are feeling overwhelmed and suicidal?

Everyone is different, and what works for one person may not work as well for someone else. You can try different techniques and strategies and find the ones that work best for you.

Immediate and short-term coping strategies

When you’re feeling overwhelmed and having thoughts of suicide, these techniques can support you in the moment.

Try a grounding or relaxation technique

The 5-4-3-2-1 Method: When your thoughts feel overwhelming, try this grounding exercise.

Take a moment and name:

• 5 things you can see around you
• 4 things you can touch or feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste.

This method helps bring your focus back to the present moment and can reduce intense emotional distress.

Box Breathing: Try this breathing exercise to help take your focus off your suicidal thoughts.

• Breathe in through your nose for four seconds
• Hold your breath for four seconds
• Breathe out through your mouth for four seconds
• Hold for four seconds
• Repeat as needed.

For more on ways to ease your tension and reduce stress, read our articles on Mindfulness and Progressive Muscle Relaxation.

Challenge your thoughts

When you’re having suicidal thoughts, your mind often focuses on negative and hopeless perspectives. Recognise that what you are thinking is not true and challenge those thoughts. Be kind to yourself and remember that there is hope.

Below are some examples:

Negative thought: “Things will never get better.”

Helpful thought: “Things can get better with time and the right support.”

Negative thought: “I’m a burden to everyone.”

Helpful thought: “There are people who care about me and want to help.”

Negative thought: “There’s no point in trying.”

Helpful thought: “I can take things one day at a time.”

For more on challenging negative thoughts, read our article on Positive Self-Talk.

Distract yourself with something you enjoy

When you’re feeling distressed, it can be hard to believe that anything will make you feel better. But try distracting yourself by doing an activity you enjoy. You can make a list of things and keep it handy for times when you are feeling overwhelmed.

Here are some ideas:

• Do something calming – play music, listen to a podcast, sit outside, call or message a friend.
• Do something creative – draw, paint, write in your journal, create a story, work on a puzzle, knit, cook, or do a craft.
• Do something physical – do some gentle stretching, go for a walk or bike ride, organise or clean up a small space, or visit a place you like.

Connect with people you trust

You may not feel like it in the moment but connecting with other people you trust can help you to feel better. These connections can come from many places, including family, friends, religious and spiritual communities, support groups, mental health professionals, and crisis helplines.

It’s natural to feel nervous or unsure about how to begin discussing your struggles. Keep in mind that the person you’re talking to cares about you and wants to help. You can start by talking about what’s upsetting you and let them know you’ve been struggling.

Here are some ideas to get you started, or you can use your own words:

• “Things have been getting on top of me lately, and I’m wondering if we can talk about it.”
• “I’ve been feeling really upset, and I’m worried about some of the things I’ve been thinking lately.”
• “I’m feeling a bit out of control recently and am feeling really distressed. I need to talk about it.”
• “I have been struggling with thoughts of suicide recently, and I was hoping we could talk about it.”

Create a suicide safety plan

A suicide safety plan will remind you of reasons to live, provide you with ways of coping, and connect you with people and services who can help during difficult times.

Your safety plan should include:

• Information about when to use the plan.
• A list of things you can do to help you feel calm and comforted.
• A list of all your reasons for living.
• People you can talk to when you’re feeling suicidal.
• A list of mental health professionals and services you can contact.
• A plan for how you can make your environment safe.
• Emergency contact details.

You can write your safety plan on paper or type it on your computer or phone. You can also download the free Beyond Now app, which will help you create your safety plan.

Reduce access to harmful means

If possible, limit your access to harmful items and remove anything that could be used to hurt yourself. Reducing access to means gives you time to reach out for support.

Take care of your physical health

It is easy to neglect your physical health when you’re feeling distressed or experiencing suicidal thoughts, but paying attention to your diet, getting regular sleep, and keeping active can help you to feel more able to manage things.

• Get enough sleep – Poor sleep makes it harder to cope with stress. Try to implement good sleep habits, such as reducing screen time before bed and establishing a consistent bedtime and wake-up schedule.
• Eat nutritious and well-balanced meals – According to Better Health, a varied healthy diet which includes vegetables, fruit, legumes, wholegrains, nuts and seeds can positively impact your mental wellbeing. Limit processed food where you can and stay hydrated.
• Do some physical activity – Exercise or gentle movement can make a difference. Taking the dog for a walk, yoga, or gardening are all ways to get moving.

Professional support

People experience suicidal thoughts and behaviours in different ways. Recognising your suicide warning signs can help you know when you need to get support.

Below are some examples of the warning signs that indicate you should speak to a health professional to get support:

Emotional changes

• Feeling hopeless or trapped
• Dramatic mood swings
• Feeling like a burden to others

Behavioural changes

• Withdrawing from friends and family
• Giving away possessions
• Reckless or dangerous behaviour

Physical changes

• Significant changes in sleep patterns
• Loss of appetite or overeating
• Lack of energy or restlessness

Thought changes

• Thinking about death frequently
• Feeling like there’s no point to anything
• Difficulty concentrating or making decisions
• Thinking others would be better off without you

If you are experiencing these thoughts, feelings and behaviours, reach out to a health professional and be honest about what you have been going through.

Make an appointment to see your GP or mental health professional

• If you have a regular GP, contact them and explain that it is important to get an appointment as soon as possible. Book a longer appointment so you have plenty of time to discuss your situation. If you don’t have a GP, use the Healthdirect Service Finder to find a doctor by suburb or postcode.
• Medicare Mental Health is a free national service from the Australian Government that connects people to mental health support.
• Counsellors – The Psychotherapy and Counselling Federation of Australia has a directory of counsellors and therapists.
• Psychologists – The Australian Psychological Society has a directory of psychologists and more information on seeing a psychologist.
• Psychiatrists – The Royal Australian and New Zealand College of Psychiatrists has a directory of psychiatrists, information on psychiatry, and how to get an appointment.

Visit our Get Help with Professional Support page for more information on the services available in Victoria.

You can also call a helpline at any time

• SuicideLine Victoria – Call 1300 651 251 for free phone counselling.
• Lifeline – Call 13 11 14 for free crisis support.
• 13YARN – Call 13 92 76 for free crisis support for Aboriginal and Torres Strait Islander people.
• Kids Helpline – Call 1800 55 1800 for free phone counselling for kids, teens and young adults.

What to do in an emergency

If you are in immediate danger, or concerned for your safety in any way:

• Call 000 and request an ambulance. Stay on the line, speak clearly, and be ready to answer the operator’s questions.
• Go to your local hospital’s emergency department.

When you are having thoughts of suicide, you can feel distressed and overwhelmed. You may have tried different strategies in the past to ease your thoughts. Please remember, what works for one person may not work for another, and sometimes it takes time to find the right approach. You don’t have to go through this alone – support is available. Reaching out for help is a sign of strength, and with the right support, it is possible to overcome these thoughts and live a meaningful life.

Many of us feel distressed and overwhelmed at different points in our lives. If you are struggling to cope and are feeling suicidal, call SuicideLine Victoria on 1300 651 251 or click on the chat button on the right to start online counselling. Our service is free and available 24/7.

If it is an emergency, call 000.

Reference

¹ AIHW Suicide and self-harm monitoring