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Suicidal Feelings

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I cope in the future?

If you have experienced suicidal feelings in the past, you may be worried that these feelings might return.

Or if you are feeling low now, you might worry that these feelings will get worse.

But there are steps you can take to look after and improve your general wellbeing when you’re feeling low. You can also do things to prepare in case you feel suicidal again:

Make a safety plan

A safety plan is a plan to support you at times when you may be thinking about suicide.

This plan is personal to you, and may include:

  • how to recognise your warning signs
  • details of your own coping strategies, such as what has helped you cope in the past and what you can do to help yourself now
  • the names and contact details of anyone you know who may be able to help
  • the names and contact details of professionals or agencies you can contact if you are crisis
  • any helplines and listening services who can help you in a crisis
  • steps you can take to make your immediate environment safe
  • details of a safe place you can go, if you need to.

Try to make a plan when you can think clearly about what you would find helpful. You might want to complete the plan with someone you trust, such as a friend or therapist. You could also give them a copy of the plan to keep.

“I tried to plan for feeling really bad, knowing that I could become incapable of controlling my feelings for a while. It hurts to not trust yourself but it does pass and I am so glad to be here still.”

You can find templates for making a safety plan online.

Is a safety plan the same as a crisis plan?

A safety plan focuses on what you can do now to keep yourself safe.

A crisis plan also focuses on what has helped to keep you safe in the past, but is more detailed. It covers what treatment you would like to receive if necessary, and whether you’ve made an advance statement or decision.

Learn to manage difficult feelings

Take each day at a time

There might be good days and bad days. Try to focus on each day at a time and set yourself small, achievable goals.

Develop coping strategies that work for you

Self-help resources can help you work through difficult feelings and learn coping skills.

Allow yourself to feel your feelings

Suppressing your feelings when they happen can cause them to build up over time and make them even harder to cope with.

Think about what caused you to feel suicidal and share this with those supporting you.

Make a happy box

Fill a box with memories and items that can provide comfort and help lift your mood when you feel down.

The box can contain anything that is meaningful and helpful to you. For example:

  • a favourite book
  • positive quotes
  • photos
  • letters
  • poems
  • notes to yourself
  • a cuddly toy
  • a perfume or smell that’s important to you.

Learn your triggers

Keeping a diary can help you find patterns in your mood over time. It can also help you think about what might be causing you to feel suicidal.

You can track your feelings by using a mood diary.

Don’t blame yourself

If you have tried to take your own life, or thought about taking your life, you may feel guilt or shame afterwards. This can especially happen if the people close to you feel worried about you.

Try to accept that it was just how you were feeling at the time, and focus your energy now on looking after yourself.

Value yourself

Write a letter to yourself

Try to include happy memories and mention people who care about you. This may be helpful to read when you are experiencing suicidal feelings to remind yourself that things can get better.

Make plans to look forward to

Planning time to spend with others or doing things you enjoy can help you feel more positive about the future. It doesn’t have to be something big like a holiday. You could book tickets to a music or art event, or try joining a club.

Build your self-esteem

See our pages on self-esteem for tips to help improve how you feel about yourself.

Celebrate yourself

Write down your achievements and the things you like about yourself, however small. If someone compliments you, make a note of it.

Do things just for yourself

Try to regularly make time for things you like to do. You could spend half an hour reading a book, or doing a hobby you enjoy. Or you could take the chance to try out something new.

Connect with other people

Seek support

See our page on treatment and support for ways to find help and support for suicidal feelings. These support options may help if you don’t currently receive any support and want to start. But they also help if the support you currently receive doesn’t feel right for you and you want to try something different.

Let others know how you’re feeling

Tell people what you find helpful and let them know when you’re finding things difficult. It’s okay to ask others to be with you if you need them.

Volunteer

Giving your time to help others can be rewarding. It can build your confidence and make you feel appreciated and needed by others.

Try peer support

You may find it helpful to talk to other people who have experienced suicidal feelings. Peer support brings together people with similar experiences, so they can share those experiences and tips to help each other cope.

“Sharing that I felt suicidal with close friends, although scary as I worried they’d be angry, has helped me in subsequent black times. They said they’d hate to lose me having not been given the chance to help.”

Look after your physical health

Try to get good sleep

Learn to relax before bed, making sure your bedroom is a calm place clear of distractions. If you are having trouble sleeping, see our pages on sleep problems for tips to help you cope.

Try to avoid recreational drugs and alcohol

You might find that you want to use recreational drugs or alcohol to cope with difficult feelings about yourself.

But in the long run they can make you feel worse and can prevent you from dealing with any underlying problems.

See our pages on recreational drugs and alcohol for more information about how these can affect your mental health.

Think about your diet

Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more tips.

Try to do some physical activity

Many people find exercise a challenge but activities like yoga, swimming or walking can be a big boost to your mood.

If you don’t feel confident doing exercise, you could start off with smaller activities and build from there. For example, chair-based exercises to try in your own home, which may be a good starting point.

See our pages on physical activity and your mental health for more information.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I cope in the future?

How can I cope in the future?

If you have experienced suicidal feelings in the past, you may be worried that these feelings might return.

Or if you are feeling low now, you might worry that these feelings will get worse.

But there are steps you can take to look after and improve your general wellbeing when you're feeling low. You can also do things to prepare in case you feel suicidal again:

Make a safety plan

A safety plan is a plan to support you at times when you may be thinking about suicide.

This plan is personal to you, and may include:

  • how to recognise your warning signs
  • details of your own coping strategies, such as what has helped you cope in the past and what you can do to help yourself now
  • the names and contact details of anyone you know who may be able to help
  • the names and contact details of professionals or agencies you can contact if you are crisis
  • any helplines and listening services who can help you in a crisis
  • steps you can take to make your immediate environment safe
  • details of a safe place you can go, if you need to.

Try to make a plan when you can think clearly about what you would find helpful. You might want to complete the plan with someone you trust, such as a friend or therapist. You could also give them a copy of the plan to keep.

"I tried to plan for feeling really bad, knowing that I could become incapable of controlling my feelings for a while. It hurts to not trust yourself but it does pass and I am so glad to be here still."

You can find templates for making a safety plan online.

Is a safety plan the same as a crisis plan?

A safety plan focuses on what you can do now to keep yourself safe.

A crisis plan also focuses on what has helped to keep you safe in the past, but is more detailed. It covers what treatment you would like to receive if necessary, and whether you've made an advance statement or decision.

Learn to manage difficult feelings

Take each day at a time

There might be good days and bad days. Try to focus on each day at a time and set yourself small, achievable goals.

Develop coping strategies that work for you

Self-help resources can help you work through difficult feelings and learn coping skills.

Allow yourself to feel your feelings

Suppressing your feelings when they happen can cause them to build up over time and make them even harder to cope with.

Think about what caused you to feel suicidal and share this with those supporting you.

Make a happy box

Fill a box with memories and items that can provide comfort and help lift your mood when you feel down.

The box can contain anything that is meaningful and helpful to you. For example:

  • a favourite book
  • positive quotes
  • photos
  • letters
  • poems
  • notes to yourself
  • a cuddly toy
  • a perfume or smell that's important to you.

Learn your triggers

Keeping a diary can help you find patterns in your mood over time. It can also help you think about what might be causing you to feel suicidal.

You can track your feelings by using a mood diary.

Don't blame yourself

If you have tried to take your own life, or thought about taking your life, you may feel guilt or shame afterwards. This can especially happen if the people close to you feel worried about you.

Try to accept that it was just how you were feeling at the time, and focus your energy now on looking after yourself.

Value yourself

Write a letter to yourself

Try to include happy memories and mention people who care about you. This may be helpful to read when you are experiencing suicidal feelings to remind yourself that things can get better.

Make plans to look forward to

Planning time to spend with others or doing things you enjoy can help you feel more positive about the future. It doesn't have to be something big like a holiday. You could book tickets to a music or art event, or try joining a club.

Build your self-esteem

See our pages on self-esteem for tips to help improve how you feel about yourself.

Celebrate yourself

Write down your achievements and the things you like about yourself, however small. If someone compliments you, make a note of it.

Do things just for yourself

Try to regularly make time for things you like to do. You could spend half an hour reading a book, or doing a hobby you enjoy. Or you could take the chance to try out something new.

Connect with other people

Seek support

See our page on treatment and support for ways to find help and support for suicidal feelings. These support options may help if you don't currently receive any support and want to start. But they also help if the support you currently receive doesn't feel right for you and you want to try something different.

Let others know how you're feeling

Tell people what you find helpful and let them know when you're finding things difficult. It's okay to ask others to be with you if you need them.

Volunteer

Giving your time to help others can be rewarding. It can build your confidence and make you feel appreciated and needed by others.

Try peer support

You may find it helpful to talk to other people who have experienced suicidal feelings. Peer support brings together people with similar experiences, so they can share those experiences and tips to help each other cope.

"Sharing that I felt suicidal with close friends, although scary as I worried they'd be angry, has helped me in subsequent black times. They said they'd hate to lose me having not been given the chance to help."

Look after your physical health

Try to get good sleep

Learn to relax before bed, making sure your bedroom is a calm place clear of distractions. If you are having trouble sleeping, see our pages on sleep problems for tips to help you cope.

Try to avoid recreational drugs and alcohol

You might find that you want to use recreational drugs or alcohol to cope with difficult feelings about yourself.

But in the long run they can make you feel worse and can prevent you from dealing with any underlying problems.

See our pages on recreational drugs and alcohol for more information about how these can affect your mental health.

Think about your diet

Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more tips.

Try to do some physical activity

Many people find exercise a challenge but activities like yoga, swimming or walking can be a big boost to your mood.

If you don't feel confident doing exercise, you could start off with smaller activities and build from there. For example, chair-based exercises to try in your own home, which may be a good starting point.

See our pages on physical activity and your mental health for more information.