Home
Behavioral Health Services
Suicide Prevention and Education
Coping With Suicidal Thoughts

Coping With Suicidal Thoughts

Suicidal thoughts are some of the most difficult thoughts to cope with, and we’re glad you’re here to learn more about how to cope with them.

Distract Open

Talk with others about their lives
Exercise/go for a walk
Watch movie or television show that evokes an emotion that is different from what you are feeling
Color in a coloring book
Hold ice in your hand for 10 seconds

Grounding Open

Get out of your thoughts and ground yourself to your physical reality by naming:

five things you can see
four things you can hear
three things you can feel
two things you can taste
one thing you can smell

Self-Soothe Open

Imagine your five senses: sight, hearing, smell, taste, and touch.

Choose one or more of these senses and soothe that sense. For example:

Sight: look at a beautiful nature scene
Hearing: listen to calming music
Smell: wear your favorite lotion
Touch: change into comfortable clothes
Taste: eat your favorite dessert

Improve the Moment Open

Create a perfect place in your mind where you can go to relax

Try to make meaning out of what you’re going through.
Give your pain to any higher power you may believe in.
Engage in progressive muscle relaxation.
Mindfully focus your entire attention on a single task (e.g., washing your hands, walking to class, planning your next meal).
Take a mini vacation from your troubles (e.g., taking a nap, a bath, or a walk).

Think Positive Open

Make a list of things worth living for, such as:

Friends, family members, loved ones, and pets
Exciting events yet to take place
Memories yet to be made
Favorite items, foods, experiences

Repeat/meditate on positive affirmations. These may include:

“I am the architect of my life; I build its foundation and choose its contents.”
“I am doing my best.”
“Though these times are difficult, they are only a short phase of life.”
“I am indestructible.”

Connect Open

Talk to someone. This could be:

A friend or family member who serves as a good distraction
A friend or family member you can open up and be honest with
A professional, like a trusted UIW staff member, therapist, crisis hotline, or primary care doctor
An office on campus that can help resolve your distress (see ideas here).

Make a Plan Open

Complete a Self-Reflection and Coping Plan. Write it by yourself or with a friend, and keep a copy with you so you can reference it any time you experience suicidal thoughts.