Recovering after a suicide attempt

How you may be feeling after a suicide attempt

Following a suicide attempt, it is common to experience an intense and sometimes conflicting range of emotions. You might feel: 

• Ashamed, confused, or angry. 
• Relieved that you survived, or that others now know how you have been feeling. 
• Physically and emotionally exhausted or overwhelmed. 
• Numb, spaced out, or an emptiness. 
• Guilty, embarrassed, or regretful about the attempt or its impact on the people who care about you. 
• Alone, scared or uncertain about what comes next.
• All of these feelings are normal responses. While they may feel very intense right now, they will subside, and recovery is possible. 

If you need support, call SuicideLine Victoria counsellors on 1300 651 251.  

The recovery process and professional support

Recovery after a suicide attempt takes time, and it rarely follows a straight path. Being patient with yourself is an important part of healing.  

One of the most useful places to start is with the basics. Establishing a daily routine, even a simple one, can help you move forward one step at a time. Focusing on regular meals, staying hydrated, getting enough sleep, and engaging in some gentle physical activity can help support your recovery.  

Seeking professional support is also an important part of this process. Mental health professionals such as counsellors, psychologists, and psychiatrists can help you explore what led to the attempt, develop coping strategies, and work with you to create a personalised treatment plan. This might include safety planning, therapy, medication, or a combination of approaches. 

If you aren’t sure where to start, your GP is a good first point of contact. They can refer you to appropriate support and help you access a Mental Health Treatment Plan, which can make professional support more affordable through subsidised treatment sessions. You can also call SuicideLine Victoria on 1300 651 251 for 24/7 support, or read our article on accessing professional support for more information on services available in Victoria. 

Building a support network

Having people around you during recovery can make a real difference. If you feel comfortable doing so, sharing how you are feeling with trusted friends or family gives them the chance to offer practical help, encouragement, and a listening ear. It is okay to accept their support, and it can help to ask for specific things. For example, you can ask for help with cooking and cleaning, a reminder to get outside for some fresh air, or to simply have some company. 

If speaking feels too hard, you might find it easier to write a letter or message first. You can also set clear boundaries around what you are and are not ready to talk about. You do not have to share everything at once. 

If the people closest to you aren’t in a position to support you, connect with others who can. Support groups can offer connection and understanding from people who have faced similar experiences. They can reduce feelings of isolation and provide a space where you can talk. Your GP, a local mental health organisation, an online forum, or the Lifeline Service Finder can help you locate a group in your area. 

Developing healthy coping strategies

Prioritising self-care

Taking care of yourself is essential during recovery. Some self-care practices that can help include: 

• Regular movement: Physical activity you enjoy, such as walking, swimming, or yoga, can help reduce stress and improve your mood.
• Balanced diet: Nourish your body with regular, balanced meals that include fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Consistent sleep: Prioritise getting enough rest each night. A regular sleep schedule (going to bed and waking up at similar times each day) can help to lower stress and improve energy levels.
• Engaging in hobbies: Do activities that bring you comfort. This can be reading, gardening, painting, playing an instrument, or spending time with pets.
• Avoid alcohol and other substances: It can be tempting to use alcohol or other substances to cope with difficult feelings, but they can make things harder. Substance use can increase impulsive behaviour and risk-taking and can worsen feelings of depression over time. If you are finding it difficult to cut back, you can talk to your GP or a counsellor for support. 

Mindfulness and relaxation techniques

Practising mindfulness and relaxation techniques can help manage stress and anxiety and support sleep. Some techniques to consider: 

• Deep breathing exercises: Take slow, deliberate, deep breaths to help calm your mind during moments of distress. 
• Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups to release physical tension. 
• Guided imagery: Use your imagination to visualise peaceful and calming scenes to help settle an anxious mind. 
• Meditation: Regular meditation can help increase self-awareness, reduce negative thoughts, and promote a sense of calm. For guided meditation, you can look on YouTube or use a free app like Smiling Mind.  

Journaling

Writing down your thoughts and feelings can be a helpful way to process emotions, notice patterns, and gain clarity. Journaling allows you to express yourself openly and honestly, without fear of judgment. You can write about your experiences, emotions, progress, and setbacks. Over time, this can help you to identify triggers and track your healing.  

Setting goals

Setting small, achievable goals can provide a sense of purpose and direction. Goals can be related to your mental health, personal interests, or relationships. Break down larger goals into smaller steps and celebrate your progress along the way. Remember to be flexible and patient with yourself, as the path to recovery may not always be linear. 

Creating a safety plan

A safety plan is a practical tool that helps you feel more in control during times of crisis. A safety plan should include: 

1. Warning signs: Recognise the triggers or early signs of emotional distress that may signal a potential crisis.
2. Reasons for living: Reflect on what matters to you. This can be family, friends, pets or hobbies.
3. Coping strategies: Identify healthy ways to cope with distress, such as engaging in physical activity, practising relaxation techniques, or reaching out to your support network.
4. Support contacts: Include phone numbers, email addresses, and other relevant contact details for friends, family, and mental health professionals.
5. Emergency contacts: Include phone numbers for crisis helplines and emergency services, as well as addresses for nearby hospitals or mental health clinics.

You can write down your safety plan or store it on your phone using a free app like Beyond Now. If you would like help putting one together, your GP, a mental health professional, or a close friend can help.  

Self-compassion

While many of us can show compassion to others in their times of need, it can be more difficult to treat ourselves with the same level of patience and care. But we need to show ourselves that same level of compassion.  

Self-compassion means treating yourself with kindness. This does not mean ignoring difficult feelings or pretending everything is fine. It means acknowledging that what you have been through is hard, that you are not alone in struggling, and that you deserve support and care just as much as anyone else does. 

Take things one day at a time. With support, patience, and self-compassion, recovery is possible.

Helplines available 24/7

If you are in crisis or are struggling with suicidal thoughts, please reach out for support: 

• SuicideLine Victoria: 1300 651 251 (Victorian helpline)
• Lifeline: 13 11 14 (national helpline)
• 13YARN: 13 92 76 (national helpline for Aboriginal and Torres Strait Islander people)
• Emergency services: Call 000 if your life is in danger

To find local support services near you, visit the Lifeline Service Finder or the Healthdirect health service directory. 

SuicideLine Victoria is a free 24/7 telephone and online counselling service. Call 1300 651 251 or click the chat button on the right to access online counselling. 

If it is an emergency, call 000.