Posted on April 17, 2025

Reading time: approximately 5 minutes

Suicidal thoughts can affect anyone, regardless of age, background, or circumstance. It's a topic that many shy away from, but one that desperately needs to be addressed with honesty, compassion, and understanding. As someone who has worked with I HAVE Challenge to raise awareness about mental health, I know how critical it is to provide strategies that can help you navigate through moments of crisis and find hope again. In this blog post, I’ll explore effective strategies for managing suicidal thoughts, and offer guidance on how you can take control of your mental well-being. If you're struggling right now or know someone who is, this post is meant to provide you with the tools and support you need.

Acknowledging Your Thoughts

The first and perhaps most important step in managing suicidal thoughts is acknowledging them. It may sound counterintuitive — many people try to push these thoughts away or hide them. However, I’ve found that avoiding these thoughts often only increases the pain. When you experience suicidal thoughts or feelings, the key is to confront them head-on.

Acknowledge that these thoughts are real, and that it's okay to feel this way. It's crucial to understand that acknowledging the thoughts doesn’t mean acting on them. It’s simply about giving yourself permission to admit, "I am struggling right now, and these thoughts are real." This is the first step toward healing. By accepting that you are feeling this way, you take the power away from the thoughts. They no longer control you. Instead, you take the first step in taking control of the situation.

Remember, having these thoughts doesn’t make you weak or a failure. It means you’re going through a tough time and need support. It’s okay to be open about these struggles. Admitting that you need help is an essential part of the process.

Reach Out for Support

One of the most important strategies for managing suicidal thoughts is reaching out for support. The act of talking about what you're going through can make a huge difference. If you try to face these feelings alone, it can be overwhelming. I’ve found that talking to someone — whether it’s a friend, family member, therapist, or helpline — provides a sense of relief. They don’t necessarily need to have all the answers. Just knowing that someone is listening can offer immense comfort.

If you feel unable to talk to someone you know, there are many helplines available where you can speak to professionals who are trained to help people in crisis. Sometimes, all it takes is a safe conversation to help you realize that you're not alone, and that your life has value.

At I HAVE Challenge, I understand the importance of reaching out. I make it a point to encourage others to find their support system, even if it means starting with a simple conversation. It’s okay to lean on others when you need to.

Create a Safety Plan

One of the most effective tools I’ve used in managing suicidal thoughts is creating a safety plan. This is a personal plan that outlines specific steps to take when you feel like you’re spiraling into those dark thoughts. It’s crucial for you to have a plan that you can rely on in moments of crisis. Having these steps written down allows you to have clear, actionable steps to follow when you feel overwhelmed.

A safety plan includes several key elements:

• Warning signs: What are the specific thoughts, feelings, or behaviors that you experience when you're struggling with suicidal thoughts?
• Coping strategies: What actions can you take to calm yourself down or shift your mindset when you're feeling overwhelmed? This might include deep breathing exercises, journaling, or listening to calming music.
• Support contacts: Who can you reach out to when you need help? This could be a trusted friend, family member, therapist, or a mental health helpline.
• Physical steps: What physical steps can you take to ensure your safety? For example, removing harmful items from your space, going to a safe location, or taking a walk.

I’ve found that having a safety plan in place helps me regain control during moments of crisis. When you feel like you're losing your grip, the plan acts as a lifeline, guiding you back to a place of safety.

Focus on Self-Care and Grounding Techniques

Taking care of your body and mind is a powerful tool for managing suicidal thoughts. You may have realized that when you neglect your mental and physical health, your thoughts tend to spiral. However, when you actively engage in self-care, you’ll find that you’re better able to manage your emotions and mental well-being.

Grounding techniques are one of the most effective ways to combat negative thoughts and feelings. When you're feeling overwhelmed, grounding exercises help you reconnect with the present moment. One technique you can use is the “5-4-3-2-1” grounding method:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This technique helps you focus on the present moment and distracts your mind from the negative thoughts. Additionally, make sure to prioritize rest, proper nutrition, and physical activity — all of which can boost your mood and mental clarity. Even small acts of self-care, like taking a hot bath, reading a book, or enjoying a cup of tea, can have a significant impact on your overall well-being.

By focusing on taking care of yourself, you build a strong foundation that allows you to face challenges with resilience.

Challenge Negative Thoughts

When suicidal thoughts arise, it’s easy to get caught in a cycle of negative thinking. These thoughts often tell you that things will never get better or that you don’t matter. However, I’ve learned to challenge these thoughts by questioning their validity.

One of the most effective ways to combat negative thinking is through cognitive behavioral techniques. When a negative thought arises, ask yourself, “Is this thought based on facts, or is it driven by emotions?” Then try to replace negative thoughts with more balanced, realistic ones. For example, if you think, “I can’t go on anymore,” remind yourself, “I’ve been through tough times before, and I have the strength to get through this.”

This practice of challenging negative thoughts helps you break free from the cycle of despair and regain a sense of control over your emotions. You remind yourself that thoughts are just thoughts, and they don’t define who you are.

Reach Out for Professional Help

Sometimes, managing suicidal thoughts requires more than just self-care or talking to a loved one. Professional help is often necessary, and it’s important to recognize when you need additional support. Therapists, counselors, and psychiatrists are trained to help individuals manage their mental health and develop coping strategies.

At I HAVE Challenge, I stress the importance of seeking professional help when needed. I know that it can feel intimidating to reach out for therapy or medication, but I’ve found that these resources can be life-changing. Therapy provides a safe space to work through deep emotional pain, while medications can help balance chemicals in the brain, making it easier to cope with daily challenges.

There’s no shame in seeking professional help. It’s an act of strength and self-care that can make a profound difference in my life. Whether it’s finding a therapist or consulting with a psychiatrist, reaching out for professional help has been one of the most effective ways to manage my mental health and suicidal thoughts.

Managing suicidal thoughts is a difficult and personal journey, but it’s one that I don’t have to face alone. With the right strategies in place — such as acknowledging my thoughts, reaching out for support, creating a safety plan, focusing on self-care, challenging negative thinking, and seeking professional help — I can manage these thoughts and regain control of my life.

If you’re struggling with suicidal thoughts, please know that help is available. You don’t have to carry this burden by yourself. I am here to offer support, guidance, and resources to help you through this difficult time. Please don’t hesitate to reach out to me at [email protected]. You are not alone, and together, we can find hope and healing.