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Mental Health resources if you have thoughts of suicide

Mental Health resources if you have thoughts of suicide

Thoughts of suicide can be incredibly scary, distressing and isolating. It may often feel like you’re going through these feelings alone. It can also affect how you approach your personal and professional lives. For example, at work, you may be likely to hide how you truly feel out of fear of mental health stigma.

You shouldn’t suffer alone. To help, we’ve put together a comprehensive list of resources to support you if you ever have thoughts of suicide. From places to seek professional support through to making a safety plan.

What resources are available if I feel suicidal?

If you’re feeling suicidal, there are various ways to seek support through crisis lines, live chat, doctors, the NHS 111 service and even your employer’s EAP.

Crisis lines and live chat

Samaritans

• 116 123

[email protected]

• Contactable via: phone, email, live chat, letter

Campaign Against Living Miserably (CALM)

• 0800 58 58 58

• Contactable via: phone, live chat, WhatsApp

SOS Silence of Suicide

• 0808 115 1505

[email protected]

• Contactable via: phone, support groups, mobile hubs

Shout

• Text “SHOUT” to 85258

• Contactable via: phone (text message service)

NHS 111

• Contactable via: Phone, online, Relay UK app (18001 111), BSL signvideo.co.uk/nhs111

HA | Wisdom Wellbeing

• Wisdom App or helpline number

• Contactable via: Wisdom app (live chat, video call or text), phone

What if I don’t want to talk to anybody? 

Not wanting to talk to anyone about your suicidal feelings is a valid thing to experience. It’s not uncommon to not want to open up due to feelings of fear, judgement and even shame. If you want to process your feelings before working up the courage to speak to someone about your suicidal thoughts, the following may be of help:

1. Write it down
Journaling for mental health can be a powerful way to process what you're feeling. You don’t have to share it with anyone. Just getting the thoughts out of your head and onto paper (or a screen) can bring a sense of relief. Don’t feel like you have to write structured sentences: simply allow yourself to write exactly how you feel.

2. Create a safety plan Having a plan for when things feel especially difficult to deal with can help you work through it. Your safety plan can look something like:

• A list of distractions that are pleasurable or comforting

• Having easy-to-access emergency contacts

• A list of your favourite quotes or reasons that motivate you to keep going, even in moments where you feel at your worst

3. Reach out anonymously There are apps, websites, and text helplines that let you express yourself anonymously (such as many of the ones listed above). You can write out what you're feeling or even chat with someone without revealing your identity. Not only can this be cathartic, but you can do so with the comfort that your identity is anonymous.

4. Try various grounding techniques When we have distressing thoughts, our flight-or-fight stress response system becomes active, with the body preparing itself for more extreme action to deal with whatever the more emotional part of our brain (i.e. the "amygdala") detects as a threat. As such, our heartbeat quickens, our blood pressure rises, and our breathing becomes short & sharp. This causes us to panic and swamps our ability to think clearly about our problems, leading to even more catastrophic thinking that can worsen suicidal ideation.

Grounding techniques can be used in these instances to regulate these bodily sensations. as well as bring us back into the present moment and focus the mind on something that instils a sense of calmness rather than distress.

Here are some ideas to get you started:

  • Name 5 things you can see around you

  • Box breathing - a deep breathing technique that involves inhaling for a count of four, holding for a count of four, exhaling for a count of four, and holding again for a count of four.

  • Holding something cold such as a cold-water bottle or touching a cold wall

  • Visualise a safe place

  • Practice a series of mental exercises, such as reciting facts about an area of interest

5. Understand that needing space is valid Not wanting to talk doesn’t mean you’re beyond help. It just means you need a different kind of support right now. This can look differently for everyone. For example, some people need intervention fast, whilst others feel best dealing with it alone. You’re allowed to take your time, and when you're ready, take a small step to reach out to someone you trust.

How can an Employee Assistance Programme help if you’re experiencing suicidal thoughts?

If seeking counselling support seems impossible, or is taking too long to access, your place of work may offer an Employee Assistance Programme (EAP). An EAP provides free solution-focused counselling to employees and can support them with a variety of mental health concerns – including suicidal thoughts. With HA | Wisdom Wellbeing, we also offer a crisis management service (CISMD), which supports employees with trauma management – which can be especially useful in cases where someone is dealing with the effects of post-traumatic stress disorder.

If you’re having thoughts of suicide and find the idea of speaking on the phone overwhelming, our counsellors can be accessed quickly through live chat. There is also the option for a video call and face-to-face sessions, which may be useful for some individuals who need this.

Conclusion

Thoughts of suicide can be incredibly scary. It’s normal to experience all the racing thoughts you may be facing, and it’s important you seek support as soon as possible. Fortunately, there are many ways to access support and care for suicidal thoughts – even by phone, text and face-to-face. Go at your own pace and remember, you deserve the care you need to get yourself back to a good place again.

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HA | Wisdom Wellbeing

HA | Wisdom Wellbeing is the UK and Ireland’s leading EAP provider. Specialising in topics such as mental health and wellbeing, they produce insightful articles on how employees can look after their mental health, as well as how employers and business owners can support their people and organisation. They also provide articles directly from their counsellors to offer expertise from a clinical perspective. HA | Wisdom Wellbeing also writes articles for students at college and university level, who may be interested in improving and maintaining their mental wellbeing.

Support your employees with an EAP

With an Employee Assistance Programme (EAP) from HA | Wisdom Wellbeing, we can offer you practical advice and support when it comes to dealing with workplace stress and anxiety issues.

Our EAP service provides guidance and supports your employees with their mental health in the workplace and at home. We can help you create a safe, productive workspace that supports all.

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