What are suicidal thoughts?

Suicidal thoughts are thoughts about wanting to end your life or wishing you were dead. You might also think about the ways you could end your life or believe it would be better for others if you were not alive.

Suicidal thoughts are also known as suicidal ideation.

Suicidal thoughts do not mean that you are planning to take your life. Sometimes these thoughts happen because you want an end to emotional or physical suffering. Other times, you may feel like acting on your thoughts.

It's important to remember that suicidal thoughts can come and go. You do not have to act on your thoughts — they will pass.

Suicidal thoughts can cause you distress. You may feel:

• sad
• anxious
• angry and frustrated
• hopeless and worthless
• guilty about how you are feeling
• as if you and your feelings are a burden to those around you
• like there is no one to talk to who understands what you are going through

If you are experiencing suicidal thoughts, you are not alone. Around 1 in 6 Australians have thought about suicide during their life. Many people who have suicidal thoughts find a way through.

If you are experiencing suicidal thoughts, there is help available. Consider reaching out to:

• friends or family
• your doctor
• Lifeline — you can call 13 11 14, text 0477 13 11 14 or chat online
• Beyond Blue — you can call 1300 22 4636

Watch videos from Lifeline's YouTube channel. In this series, people share their stories to encourage others to get help.

Why do I feel like this?

There are many reasons people may think about suicide. It might be due to one big event in your life, or a combination of factors. 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
• chronic (long-term) pain or illness
• ongoing psychological or emotional pain, also known as 'psychache'
• feeling like a burden to those around you

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

Catastrophic events, such as a natural or man-made disaster, can also be a major stress.

Regardless of the reason for having suicidal thoughts, it's important to remember that it's never too late to get help.

What should I do if I have suicidal thoughts?

If you're experiencing suicidal thoughts, there are some things that can help.

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
• callback service, such as Lifeline

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

Keep yourself safe

It's important to stay focused on the present. Worrying about things often leads to feeling more overwhelmed. In the short term, it can help to focus your attention on something that feels manageable. This might mean:

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

Do not use drugs and alcohol. They can make you feel worse or cause you to 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, such as breathing exercises or mindfulness
• ask someone you trust to stay with you until you feel better

It's important to make a suicide safety plan, which you can follow if you're feeling suicidal. Your plan should remind you of:

• ways to recognise suicide warning signs
• your strengths and reasons to live
• ways to focus yourself on the present
• how to 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.

Support yourself through difficult thoughts

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

• things can get better
• 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?

If you're feeling suicidal, it can seem like the hardest time to talk about how you feel. You might worry about what people will think of you, or how they might react.

While talking can be difficult, it can be the first step to feeling better. There are many ways you can start talking to someone.

You can read more about talking about your mental health concerns.

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 don't feel comfortable talking to someone you know, there are other options available. This can include:

• talking to your doctor
• calling a helpline
• accessing a mental health support service

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

• you've been having suicidal thoughts
• how often you think about suicide
• if you have a plan 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:

• working on creating strong, healthy relationships with your family and friends
• creating a safe environment
• accessing health services to support you
• getting support for any mental health conditions you may be experiencing

How do I talk to someone who is having suicidal thoughts?

Talking with someone who has suicidal thoughts can:

• help them feel seen
• reduce stigma
• encourage them to get help

If someone you know is thinking about ending their life, it's best to act immediately. This may help stop them from attempting suicide.

There are 4 key steps to follow when talking to someone who has suicidal thoughts.

• Ask — be direct and don't be afraid to ask if the person is thinking about suicide. If they are already thinking about suicide, asking won't place them at more risk. Asking shows that you care and gives them a safe space to speak.
• Listen and stay with them — take what they say seriously and reassure the person that you can support them. Knowing you care will help them to feel less alone. It's important that you don't leave them alone.
• Get help — call a helpline such as Lifeline (13 11 14) for advice and support. If someone's life is in danger, get help immediately by calling triple zero (000) and asking for an ambulance. If the danger is not immediate, encourage the person to get help by talking to a doctor or psychologist.
• Follow up — check in with the person often, even if they don't respond all the time. Encourage them to get or continue getting professional help. Remind them that suicidal thoughts don't have to become actions.

Remember to look after yourself as well. Helping a person experiencing suicidal thoughts can make you feel stressed or overwhelmed, so it's important that you also find someone to talk to.

You can read more about supporting someone with suicidal thoughts on the Black Dog Institute page. You can also ask your doctor for advice.

Resources and support

Visit the Medicare Mental 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 many organisations that can help you:

• Lifeline — call 13 11 14, or text 0477 13 11 14 or chat online
• Beyond Blue — call 1300 22 4636
• Kids Helpline is for people up to 25 years of age — call 1800551800
• MensLine Australia provides a counselling service for men — call 1300 78 99 78
• Open Arms has resources for veterans, ex-service members, and their families — call 1800 011 046
• Orygen provides a platform for people to safely talk online about suicide and self-harm

If you are helping someone who is having suicidal thoughts, visit the Suicide Call Back Service page for information on:

• why people become suicidal
• suicide warning signs
• stigma around suicide

Resources in languages other than English

For information about the national suicide prevention strategy in multiple languages, visit the Health Translations website.

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

Information for Aboriginal and/or Torres Strait Islander people

There is mental health support available for Aboriginal and/or Torres Strait Islander people:

• 13Yarn is a free crisis support phone service run by Aboriginal and Torres Strait Islander people. It operates 24 hours a day, 7 days a week. You can call them on 13 92 76 (13 YARN).
• Black Dog Institute has social and emotional wellbeing resources for Aboriginal and/or Torres Strait Islander people.

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 you 24 hours a day, 7 days a week.