How to cope with suicidal thoughts in the moment

If you’re currently experiencing suicidal thoughts, it’s important to know that you are not alone. Things can get easier with time and support, and there are people ready to listen. 24/7 support services are available right now, including helplines and text messaging services.

In this factsheet, you will find information on:

Accessing emergency support
What to do right now if you’re afraid you might act on suicidal thoughts
Distraction techniques
Reasons for living

Access emergency support

If you find yourself in suicidal distress or have a plan to end your life, it’s crucial to seek help right away. People are ready to listen and support you, and you are not alone. Contact any of the services below at any time of the day or night to access immediate support:

• Pieta operates a free 24/7 crisis helpline on 1800 247 247 where you can speak to qualified and experienced therapists. Pieta also has a messaging service available 24/7, you can connect by texting ‘Help’ to 51444 (standard text message rates apply)
• Text About It is a free, anonymous, 24/7 messaging service providing everything from a calming chat to immediate support for your mental health. Free-text ‘spunout’ to 50808 (all major networks) or text ‘spunout’ to 0861800280 (48/An Post/Clear Mobile)
• Childline is a free, private and confidential service where you can talk about anything. Childline’s helpline and chat services are available 24/7 for people under the age of 18. Contact the helpline anytime on 1800 666 666
• Samaritans is a free, confidential listening service. You can contact them on 116 123, 24/7
• SOSAD Ireland’s 24/7 helpline is available on 1800 901 909 and is there to help if you are feeling suicidal and need to speak to a support worker immediately. SOSAD’s local offices offer free counselling to people over the age of 16

Get long-term support for suicidal thoughts

You may not be experiencing suicidal thoughts currently but are looking for ways to prevent or reduce them, either for yourself or someone else. If this is the case, you might find it helpful to visit our article on coping with suicidal thoughts in the long term. While distraction techniques are helpful during moments of intense distress, building supportive habits and routines, such as creating a personal safety plan, can help you manage distress and reduce the risk of having similar thoughts in the future.

I am having suicidal thoughts with the intention of acting on them

Get urgent help

If you’re feeling overwhelmed by suicidal thoughts, you are not alone. There are people ready to listen and support you. While waiting for help, it is really important to keep yourself safe.

There are some things you can do right now to protect your own immediate safety:

• Removing potentially dangerous objects: After removing these objects from your environment, you might consider storing them somewhere out of reach. You might store these objects in a shared area of the home where others are present, with a person you trust, or in a locked box, drawer or cabinet, if there is one available
• Moving to a safe place: It’s important to physically remove yourself from dangerous situations or objects. This might look like sitting in a room with other people, like housemates, a friend or sibling, if possible. If you are not close to the people in your immediate vicinity, you don’t have to disclose to them that you’re feeling suicidal. Sometimes, simply being in the presence of others can serve as a temporary distraction

Once you’re in a safer space or have removed potentially dangerous objects, reach out immediately to someone you trust. This could be a close friend, family member, or another trusted person. If you’re currently receiving mental health support, contact your designated emergency professional.

If you are unable to reach anyone or need immediate help, call 999 to access emergency services.

Use your safety plan (if you have one)

If you’ve created a safety plan, now is the time to put it into action. Go through each step on your list, following the instructions you’ve prepared for yourself. You designed your safety plan to guide you through moments like these and to help keep you safe.

If you don’t have a safety plan, don’t worry—there are other ways to stay safe right now. After reaching out for immediate help or support, you can use distraction techniques (see the sections below). These can help you manage your current distress in the short term.

Use distraction techniques

Below is a list of distraction techniques you can try while waiting for help or until the intensity of the moment starts to pass. These activities can help shift your focus and calm your mind during times of distress:

• Go to a place where you feel calm and safe: Whether it’s your bedroom, a quiet room, or a place you associate with comfort, removing yourself from a stressful environment can help
• Take slow deep breaths: Try slow, deep breathing exercises to reduce anxiety. Inhale for four seconds, hold for four, and exhale for four
• Try colouring or drawing: Focusing on something creative can help distract your mind and give you a sense of control
• Learn a new song or play an instrument: Engaging in something new or playing music you enjoy can help interrupt suicidal thoughts
• Watch a favourite childhood film: Something nostalgic can bring comfort and positive memories, reminding you of safer, happier times
• Listen to a calming playlist: Put on music that soothes you—nature sounds, classical music, or songs that make you feel safe can help
• Hold an ice cube or splash cold water on your face: The sensation of cold can help ground you in the present moment
• Try a grounding technique (e.g., 5 4 3 2 1 technique): Look around you and find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
• Hug a pet, loved one, or stuffed animal: Physical comfort from a loved one, a pet or even a soft object can be reassuring
• Count backwards from 100: A simple mental exercise like counting backward can help interrupt negative thought patterns

Reconnect to your reasons for living

In addition to using distraction techniques, it can help to reconnect to your reasons for living. Even if it feels impossible right now, reminding yourself of why you want to stay alive can be anchoring. If you’re struggling to find your own reasons at this moment, use this list as a starting point. Allow yourself a moment to take in each reason, and when this feeling (or lack of feeling) passes, set aside time to find and compose your own personalised reasons for living.

Some reasons to stay alive

• A future you: There is a version of yourself that will thank you for holding on through this moment. Your future self may feel happier and more at peace, and only you can bring them into being
• Loved ones who care about you: Even if it doesn’t feel like it, there are people who would be deeply impacted by your absence
• Future life-enriching relationships: Although you may be feeling isolated and socially disconnected right now, you will connect with and touch the lives of like-minded people in your future. Similarly, these people may enrich and touch your life
• The chance to discover your purpose: Life might not feel meaningful at the moment, but you have the opportunity to create that meaning for yourself. Imagine the sense of fulfilment and excitement that can come from finding what gives your life purpose, even if it feels distant right now
• The chance to make a difference: No one else sees the world quite like you do. Your perspective and experiences are valuable, even if they feel insignificant right now. Your presence in the world can have an impact—on a cause you care about, a friend in need, or someone who hasn’t even entered your life yet
• Future moments of joy: There will be unexpected moments of peace or happiness that you cannot yet see—laughter with a friend, the warmth of the sun, or the comfort of a favourite meal
• You are more than this moment: What you are feeling right now doesn’t define who you are or the life you have the potential to live

These reasons may feel distant or hard to accept, but they are there. You are worth the time it takes to reconnect with them.

I am having suicidal thoughts without the intention of acting on them

Not everyone who has suicidal thoughts plans to take their own life. You may be having suicidal thoughts without any intention of acting on them, but still experiencing intense emotional distress. It can help to remember that these overwhelming feelings (or even feeling disconnected from your body and surroundings) won’t last forever—they always pass. In the meantime, distraction techniques can help you manage these unbearable feelings until they ease.

Skip back to the list of distraction techniques you can use right now.

If you’re also experiencing urges to self-harm, you might find more support and guidance in our factsheet on self-harm distraction techniques.

Feeling overwhelmed and want to talk to someone?

• Get anonymous support 24/7 with our text message support service
• Connect with a trained volunteer who will listen to you, and help you to move forward feeling better
• Free-text SPUNOUT to 50808 to begin
• Find out more about our text message support service

If you are a customer of the 48 or An Post network or cannot get through using the ‘50808’ short code please text HELLO to 086 1800 280 (standard message rates may apply). Some smaller networks do not support short codes like ‘50808’.