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Ryan Hookey
Nov 57 min read

Surviving the Darkest Moments: Tips for Getting Through Suicidal Thoughts and Finding Recovery

Updated: Dec 16

Suicidal thoughts can be overwhelming, leaving you feeling trapped and hopeless. But it’s crucial to remember that these feelings, as intense as they are, can be managed and overcome. This blog post aims to provide practical tips to help you navigate through these dark moments and guide you toward recovery. If you or someone you know is struggling, please reach out for help.



A man sitting by a window and thinking.
The look of being down yet we have light.


Understanding Suicidal Thoughts

Suicidal thoughts often arise from an intense desire to escape unbearable pain. They can be triggered by various factors, including mental health conditions, traumatic experiences, overwhelming stress, or a feeling of hopelessness. Understanding that these thoughts are a symptom of a larger issue can help you approach them with compassion and seek the necessary support.


Immediate Steps to Take When You’re Feeling Suicidal

1. Reach Out for Help

  • Talk to Someone: Contact a trusted friend, family member, or mental health professional. Expressing your feelings can provide immediate relief and help you feel less alone.

  • Hotlines: If you’re in immediate danger, call a suicide prevention hotline. In the U.S., the National Suicide Prevention Lifeline is available 24/7 at 1-800-273-8255. In Canada, you can reach the Talk Suicide Canada Service at 1-833-456-4566.


2. Create a Safe Environment

  • Remove Harmful Objects: Ensure that your environment is safe by removing items that could be used for self-harm.

  • Stay with Someone: If possible, stay with someone you trust until the intensity of the feelings subsides.


3. Ground Yourself in the Present

  • Mindfulness Techniques: Engage in activities that bring you back to the present moment. This could be as simple as focusing on your breathing, listening to soothing music, or taking a walk outside.


4. Write Down Your Feelings

  • Journaling: Writing down your thoughts and emotions can be a powerful way to release the overwhelming tension. It can also help you gain perspective on your situation.


5. Distract Yourself

  • Engage in a Hobby: Find an activity that you enjoy or that can occupy your mind, such as reading, drawing, or playing a game.


Why Your Life Matters

In moments of despair, it’s easy to overlook the value and uniqueness of your life. Every person has a purpose, even if they cannot yet see it clearly. You have unique strengths, experiences, and qualities that are important and valued by those around you—even if they’re not always openly expressed.


Many people who have struggled with suicidal thoughts go on to live lives filled with meaning and fulfillment. They often find that their journey through darkness allows them to understand and connect deeply with others, providing comfort and guidance to those who struggle. Remember, your story is still unfolding, and even in the hardest moments, there is potential for growth, healing, and joy.


Long-Term Strategies for Recovery

1. Seek Professional Help

  • Therapy: Regular sessions with a therapist can provide you with tools to manage your thoughts and address underlying issues.

  • Medication: For some, medication prescribed by a psychiatrist can help manage symptoms of depression or anxiety.


2. Build a Support Network

  • Support Groups: Joining a support group can connect you with others who understand your struggles and can offer empathy and encouragement.

  • Community Involvement: Engage in community activities or groups where you feel a sense of belonging and purpose.


3. Develop Healthy Coping Mechanisms

  • Exercise: Regular physical activity can improve your mood and reduce stress.

  • Healthy Lifestyle: Maintain a balanced diet, get adequate sleep, and avoid substances that can exacerbate mental health issues.


4. Set Small, Achievable Goals

  • Daily Tasks: Setting and accomplishing small goals each day can help you regain a sense of control and achievement.


5. Practice Self-Compassion

  • Be Kind to Yourself: Recognize that recovery is a process and it’s okay to have setbacks. Treat yourself with the same compassion you would offer a friend in a similar situation.



Here's a quick, grounding exercise that can help you feel calmer and more centered when you're feeling overwhelmed:

5-4-3-2-1 Grounding Exercise

This exercise helps bring you back to the present moment by focusing on your senses:

  1. 5 Things You Can See

    • Look around and identify five things you can see. They could be anything in your immediate surroundings, like a picture on the wall, a coffee mug, or even your hands.

  2. 4 Things You Can Touch

    • Reach out and touch four things around you. Feel the texture of your clothing, run your hand along a surface, or notice the weight of an object in your hand.

  3. 3 Things You Can Hear

    • Listen carefully and try to identify three sounds. They could be as subtle as the hum of a computer, birds chirping, or distant traffic sounds.

  4. 2 Things You Can Smell

    • Notice two scents. If you’re not near anything with a strong smell, imagine your favorite scents, like fresh coffee or a loved one’s perfume.

  5. 1 Thing You Can Taste

    • Focus on one thing you can taste. You could take a sip of water, chew gum, or just notice the taste in your mouth.


Deep Breathing (Bonus Step)

To finish, take three slow, deep breaths. Inhale deeply through your nose, hold it for a moment, and exhale slowly through your mouth.


RAINN (Rape, Abuse & Incest National Network) is the largest anti-sexual violence

organization in the United States. They provide free, confidential, 24/7 support to survivors of sexual assault through their National Sexual Assault Hotline. RAINN also works to educate the public, advocate for survivors, and prevent sexual violence.

If you or someone you know has experienced sexual violence, you are not alone.


Contact RAINN for support:

Their trained specialists are here to listen and provide resources to help you heal.



Conclusion

Surviving suicidal thoughts is about finding ways to manage the immediate crisis and building a foundation for long-term recovery. Remember, reaching out for help is a sign of strength, not weakness. There are people and resources available to support you through this journey. Your life has value, and with the right support and strategies, you can find hope and healing.


If you or someone you know is struggling with suicidal thoughts, please seek immediate help from a mental health professional or contact a suicide prevention hotline:

  • United States: National Suicide Prevention Lifeline: 1-800-273-8255

  • Canada: Talk Suicide Canada Service: 1-833-456-4566



United States

Canada

  • Talk Suicide Canada: talksuicide.ca

    • Phone: 1-833-456-4566 (24/7), 1-866-277-3553 (Quebec residents)

    • Text support available from 4 p.m. to midnight EST by texting 45645

  • Kids Help Phone: kidshelpphone.ca

    • Phone: 1-800-668-6868 or text CONNECT to 686868 (for young people; 24/7)

Mexico


Europe

United Kingdom

  • Samaritans: samaritans.org

    • Phone: 116 123 (24/7, free from any phone)

  • Papyrus UK: papyrus-uk.org (for young people)

    • Phone: 0800 068 4141 or text 07860 039967

Ireland

France

Germany

Spain

Italy

Netherlands

  • 113 Zelfmoordpreventie: 113.nl

    • Phone: 0800 0113 (available 24/7)

Belgium



Switzerland

  • Die Dargebotene Hand (The Helping Hand): 143.ch

    • Phone: 143 (available 24/7, free and confidential support in German, French, and Italian)

    • Provides emotional support and crisis counseling to individuals struggling with suicidal thoughts or other mental health concerns.

  • Pro Juventute (Youth Support Line): 147.ch

    • Phone: 147 (available 24/7, for children and young people)

    • Offers support specifically for young people facing mental health challenges, bullying, or suicidal thoughts. Services are free and anonymous.

  • Stop Suicide: stopsuicide.ch

    • Provides resources, support, and educational programs on suicide prevention. The organization also offers crisis intervention information.

Luxembourg

  • SOS Détresse: sosdetresse.lu

    • Phone: 454545 (available 11 AM to 11 PM daily, offers support in French, German, and Luxembourgish)

    • Provides emotional support and a listening ear for individuals experiencing distress, anxiety, or suicidal thoughts.

  • Kanner-Jugendtelefon (KJT) - Youth Helpline: kjt.lu

    • Phone: 116 111 (available for young people, 24/7)

    • Offers support for children and young people dealing with mental health issues, stress, and other concerns. The service is free and confidential.

  • Teléfono de la Esperanza (Hope Line) (for Spanish speakers in Luxembourg)

    • Phone: +34 717 003 717

    • Provides support in Spanish for those in distress and can help connect individuals with additional resources.


Israel

  • ERAN (Emotional First Aid) - ער"ן: eran.org.il

    • Phone: 1201 (for landline and mobile, Hebrew and Arabic support)

    • Offers crisis intervention and emotional support by phone and online

  • SAHAR: sahar.org.il

    • Online support and chat for individuals struggling with mental health issues, available in Hebrew

Saudi Arabia

  • National Center for Mental Health Promotion

    • Phone: 937 (available 24/7 for mental health services and suicide prevention)

  • Ehsan (The National Charity Platform): ehsan.sa

    • Provides information on mental health resources and support within Saudi Arabia

India

  • AASRA: aasra.info

    • Phone: 91-9820466726 (24/7 support, provides suicide prevention and mental health support)

  • Snehi: snehi.org

    • Provides mental health support, counseling, and suicide prevention services, available in multiple regions

  • iCALL (Tata Institute of Social Sciences): icallhelpline.org

    • Phone: 9152987821 (available 9 AM to 9 PM, Monday to Saturday, providing emotional support)

  • Samaritans Mumbai: samaritansmumbai.com

    • Phone: 91-8422984528, 91-8422984529, 91-8422984530 (3 PM to 9 PM daily)

    • Provides mental health support and suicide prevention counseling



China

  • Beijing Suicide Research and Prevention Center

    • Phone: 800-810-1117 (mainland China only)

    • Phone: 010-8295-1332 (for mobile and international)

    • Offers free crisis intervention and counseling services

  • Lifeline China: lifelinechina.org

    • English-language support for expatriates

    • Phone: 400 821 1215

Japan

  • Tokyo Mental Health Crisis Line (Japan Helpline)

    • Phone: 0570-000-911 (24/7, nationwide in Japanese)

  • TELL Japan: telljp.com

    • Phone: 03-5774-0992 (English-speaking support line)

    • Provides mental health services, including suicide prevention

  • Inochi no Denwa: inochinodenwa.org

    • Phone: 0120-783-556 (Japanese, 24/7 support line)

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