Most people at some point in their lives will muse about their death; it’s a natural stage of a child’s development to realise that she is, in fact, mortal and life isn’t indefinite. However, for some death can seem like an answer to ever mounting unhappiness, it becomes the skewed solution to the toil of living. The reasons individuals reach the decision to deliberate suicide are vast and may include: trauma, a sudden change in living circumstances and unresolved childhood issues.
Suicidal thoughts can be fast and fleeting or sustained and intense. Day to day living can become monopolized by ideations of self inflicted death. These thoughts can feel intrusive, distressing and often leave the individual feeling distanced from family and friends fearing castigation, rejection and a lack of understanding.
This blog is to offer contact to anyone who is suicidal along with some practical advice, it will also be useful for anyone who has a loved one who is suicidal.
This blog is not intended to replace crisis services. If you feel you’re at risk of taking your own life you can present at A+E. Medical services have a duty of care to give you an assessment and take you seriously.
1. To reduce the risk of having severe suicidal thoughts do three simple tasks per day.
- Something that give you a sense of achievement
- Something that involves other people
- Something you enjoy
2. When you are feeling suicidal rate how intense the feelings are 
1-100. Monitor the scale every 15 minutes noting what has happened in that time to make it increase or decrease. This will give you a sense of purpose even in the short term.
3. If you are static and experiencing suicidal thoughts get moving to shift your focus and change your energy. Similarly, if you’re moving about take time to be still and focus on slowing down.
4. Practice “noticing”. To distance yourself from such thoughts concentrate on your senses. What can you see, hear, smell, touch, taste. If you’re looking at something look at the colours, the texture the shape, is it uniformed or random. When noticing sensory experiences examine every finer detail with your mind’s fine tooth comb.
5. Join a group there are numerous therapy groups nationwide that can offer solace in the form of valuable peer support.
6. Ensure you have someone you can talk to regularly about your feelings, ideally a therapist you can meet with weekly. If for any reason this isn’t possible ask your GP to refer you to a specialist service who can meet your needs. If you need to talk to someone contact the Samaritans on 08457 90 90 90 to visit the Samaritans’ website click here
7. When you’re having an ok day, make a memory box. Submit all your achievements, log memories you find comforting and enjoy recalling. More importantly note why that particular day isn’t as bad as others, this will give you hope when you look to the box in an hour of need.
8. Make a coping plan that you can refer to when experiencing suicidal feelings. Include the following writing a record of your feelings and thoughts, distraction techniques (such as listening to music, going for a walk), numbers of help lines websites and friends to call. Include a contingency plan about what you will do to take care of yourself if you believe you’re going to act on your urges include making an appointment if possible to see your GP straightaway.
Many clients I’ve worked with have harboured the belief that a suicidal presentation to hospital will instantly result in being sectioned. This isn’t necessarily true the NHS have specialist services called Crisis Teams who can see people every day for a limited time in their own home to monitor their condition. However, the best course of action will be carefully considered by a team of professionals and your needs and wishes will be taken into account. A stay in hospital is only considered if someone is very poorly and unable to keep themselves or other people safe.
To book an appointment with a Stockport counsellor or to access psychotherapy in Stockport contact me on:
07908710526 or geraldine@stockportpsychotherapy.co.uk
