What are suicidal thoughts?

Suicidal thoughts are thoughts about wanting to end your life or wishing you were dead. You might be thinking about the ways you could end your life.

Suicidal thoughts do not mean that you are planning to take your life. Some thoughts indicate you just want the suffering to end. Other times, you may feel like acting on them. Remember that suicidal thoughts can come and go. You do not have to act on our thoughts — they will pass.

These thoughts can cause you distress. You may feel:

• sad
• anxious
• frightened
• angry and frustrated
• hopeless and worthless
• guilty about how you are feeling
• like your feelings are too much for those around you

You may feel like there is no one to talk to who understands what you are going through.

If you are having suicidal thoughts, you are not alone. One in 6 Australians have thought about suicide in their life. Many people who have suicidal thoughts find a way through.

Watch this video from Lifeline's YouTube channel. In this video, survivors of suicide share their stories to encourage others to get help.

Remember — there is help available. You deserve support and safety.

Why do I feel like this?

People have all sorts of reasons for thinking about suicide. It might be one big thing, or it might be a mixture of things.

If you are having suicidal thoughts, you may want the pain or distress you are feeling to go away. Sometimes you might not know why you are feeling suicidal.

Some of the most common reasons for suicidal thoughts are:

• personal problems
• major stresses
• mental health conditions or illness such as depression or anxiety
• problems with drugs or alcohol
• on-going pain or ill health
• feeling alone and like you don't belong

Personal problems can include:

• loss or grief due to the death of someone close to you
• relationship problems
• relationship break-ups
• being abused
• being bullied or being a bully

Major stresses might include problems with your:

• money
• health
• housing
• job

Whatever your reason, life can be very hard. You may feel like there's no hope for the future. Remember it's never too late to get help.

What should I do if I have suicidal thoughts?

If you're having suicidal thoughts, there are some things you need to do.

Get support

If you are dealing with suicidal thoughts, let someone know how you're feeling.

You can talk to a:

• friend
• family member
• mental health professional such as a counsellor
• doctor

Your doctor can also refer you for more help if you need it, such as from a psychologist or psychiatrist.

Keep yourself safe

The best way you can help yourself keep safe in the short term is to find a way to distract yourself. This might mean:

• listening to music that can improves your mood
• going for a short walk
• spending time with your pets or loved ones
• watching your favourite movie or television show
• doing arts and crafts

Do not use drugs and alcohol. They can make you feel worse or do things you wouldn't do if you were sober.

Get rid of things you can use to hurt yourself or give them to someone you trust. This might include:

• your medicines
• your car keys
• sharp objects

To keep yourself safe, you can also:

• try to avoid places and things that might trigger suicidal thoughts
• try relaxation techniques to help you manage your feelings
• ask someone you trust to stay with you until you feel better

You can make a safety plan. You can follow this plan if you're feeling suicidal. Your plan will include remind you of:

• ways to recognise warning signs of suicidal feelings
• your strengths and reasons to live
• ways to distract yourself and make your environment safe
• people and services you can connect with to help you during difficult times

Your doctor or support person can help you make a safety plan. The BeyondNow app can also help.

Challenge your thoughts

Suicidal thoughts can make you believe things will not improve or that you don't have value. This is not true. Don't make any hasty choices. Remind yourself that:

• things can get better with support
• there are people who want to support you
• you are worthy of support
• there are good things in life, even if they are hard to notice while you are feeling suicidal
• suicidal thoughts and feelings will pass with time

How can I talk to someone about having suicidal thoughts?

When you're feeling bad, it can seem like the hardest time to talk about how you feel. But if you don't, it can make things seem even worse.

You might worry about what people will think of you, or how they might react. At first, it might be hard for the other person to hear what you're saying. While talking can be difficult, it's the first step to feeling better.

There are ways you can start talking to someone.

Talking with a friend or family member

If you decide to talk with a friend or family member:

• be patient with yourself, take your time
• start by letting them know you're struggling and need to talk
• be honest and clear, so they can understand what's going on

You can prepare for the conversation by:

• writing down your thoughts to help guide you
• having the conversation at a time where you are both available
• talking while you are both doing something else, like going for a walk

If you're not ready to have a face-to-face conversation, you can talk over the phone.

Talking with a professional

If you decide to talk to a health professional, tell them:

• you've been having suicidal thoughts
• how often and in how much detail you think about suicide
• if you can get something you could use to hurt yourself
• if you've tried to hurt yourself before

They can guide the conversation once you get started.

Visit Beyond Blue's website for tips on things to say.

Can suicidal thoughts be prevented?

There are ways you can improve your mental health, which will help to protect you from suicidal thoughts. These include:

• building resilience
• working on creating strong, healthy relationships with your family and friends
• trying to create a safe environment
• accessing health services to support you

Creating a suicide safety plan can help you prevent and manage suicidal thoughts in the future.

Resources and support

If you need help, talking to your doctor is a good place to start.

You can also visit the Head to Health website for information and resources suited to your situation. You can also call them on 1800 595 212 for mental health guidance.

Online and telephone support

There are also many organisations that can help you. Here are some you can call or visit online:

• Lifeline — 13 11 14, or text 0477 13 11 14 or chat online
• Beyond Blue — 1300 22 4636
• Kids Helpline (for young people up to 25 years) — 1800 55 1800
• MensLine Australia (counselling service for men) — 1300 78 99 78
• Open Arms (for veterans, ex-service members, and their families) — 1800 011 046
• Suicide Call Back Service — 1300 659 467
• 13 YARN (for Aboriginal and/or Torres Strait Islander people) — 13 92 76

Young Aboriginal and/or Torres Strait Islander people can try the iBobbly app for support.

Resources in languages other than English

For resources in languages other than English, visit the Health Translations website.

If you need support in different languages, call the Translating and Interpreting Service (TIS) on 13 14 50.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.