ReachOut AustraliaWhen life feels too hard: dealing with suicidal thoughts – Guest article by ReachOut Australia.

ReachOut is Australia’s leading online mental health organisation for young people and their parents. Our practical support, tools and tips help young people get through anything from everyday issues to tough times – and the information we offer parents makes it easier for them to help their teenagers, too.

Thinking about ending your life, also known as suicidal ideation, can be a painful and frightening experience, though it’s not uncommon to have such thoughts. Suicidal thoughts are more likely to occur if you’re unemployed, have had a recent relationship break-up or have mental health concerns. Among Australians aged 16–85 years, 13.3 per cent have experienced suicidal ideation at some point in their lives. Most people are aware that these are just thoughts and never act on them. However, only half of Australians with suicidal thoughts will seek professional support.

If you are experiencing urges to act on suicidal thoughts, please call emergency services on 000 or Lifeline on 13 11 14 immediately.

What does it mean if I’m having these thoughts?

There are many reasons why people of all ages, genders, cultures and social classes experience thoughts of suicide. For some, the thoughts are associated with previous frightening or life-threatening events, or experiences of trauma and neglect, or of being left without caregivers. Such experiences can reduce people’s sense of self-worth, which can make it hard to build a satisfying life. For others, longstanding poverty or racism can make them lose hope that things will ever improve.

People who identify as LGBTQIA+ are more likely to experience these thoughts, due in part to prejudice, bullying and negative attitudes that are sometimes present. Social isolation or loneliness following a recent separation, the death of a loved one or the loss of employment may prevent people from sharing their feelings with others, which is challenging as we know that connecting with others is very helpful when you are recovering from difficult life events.

Suicidal thoughts and the feelings associated with them are almost always an indication that something we consider important isn’t the way we want it to be. For example, something may be missing from our lives, whether it’s connections with others, peace of mind, or the ability to make decisions that align with our values.

What should I do?

Speak with someone

It’s not always easy to talk to others about these experiences. Often it’s a matter of deciding who you can trust enough to be a part of your experience and recovery. Despite the current difficulties, many people have a strong sense that life is meant to feel better than they are feeling, and that others are willing and available to help them access that life. Check out ReachOut Australia’s step-by-step guide to reaching out for help.

Seek professional support

Health professionals such as GPs, social workers, psychologists and psychiatrists have a wide range of therapeutic orientations. The most appropriate mental health professional for you will depend on your specific situation, but we all share a core human need to allow someone in at some stage in our life, to guide us towards our next steps. It’s important to feel comfortable with the person, as this will have a significant impact on the outcome of therapy. Read up on accessing professional help at https://au.reachout.com/mental-health-issues/professional-help.

Consider your safety

A health professional may recommend that you complete a safety plan, which can help if you are feeling overwhelmed by things. The plan might include removing medicines or objects in the home that could be used to cause harm, and accessing crisis support.

Drug or alcohol use can make suicidal thoughts and feelings worse, so it’s best to avoid these.

Where can I go for support?

Urgent support

There are a number of crisis support lines that can assist if you need immediate support. Also, contact a friend or family member and avoid being alone in the short term.

See your doctor

Your GP can also support you to develop a mental health-care plan, which will include referrals to the health professionals appropriate to your situation. Therapy designed to support people who are experiencing suicidal thoughts often involves learning skills to manage difficult thoughts and feelings, and figuring out what’s important to you and what steps to take next. Therapy can be individual, or based around a group, family or social network. There is good evidence for therapies that involve others in the process of recovery.

Hospital stays

If urges to act on suicidal thoughts are increasing, a health professional may recommend a short time in a psychiatric hospital. These admissions aim to keep a person safe during these periods, and to improve emotional wellbeing generally. The treating team may also work to offer, or review, medications to improve mood, or manage other symptoms associated with suicidal thoughts.

When will I feel better?

Because every person has unique life experiences, it’s difficult to predict how and when a particular individual will feel better. Most people say they started to feel better bit by bit, by making a number of small changes in their lives, including undergoing psychological therapy and taking part in activities that helped them to feel connected with others.

1. Slade, T, Johnston, A, Teesson, M, Whiteford, H, Burgess, P, Pirkis, J, Saw, S. (2009). The Mental Health of Australians
2. Report on the 2007 National Survey of Mental Health and Wellbeing. Department of Health and Ageing, Canberra.
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