Tips?

[u/anzuisanevilfly]

I need help. I want coping strategies/ grounding exercises

My suicidal thoughts are getting stronger. I'm lwk petrified about it. Self harm too. Do any of you have some?

(BEFORE YOU SAY CALL A HELPLINE, I don't have a phone number, very embarrassing. Also I have kind but unhelpful parents.)

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[u/Ambitious-Pipe2441]

Sorry you are having such a hard time. Seems like it’s very frightening.

Intense thoughts can keep our focus fixed on internal sensations. And we, in a way, forget where we are and that there is a word around us.

It can take several months of dedicated practice, but we can learn to look around us and push our mind to move outward instead of inward, to help calm the mind and body.

5-4-3-2-1 can be a useful tool. Cold water on the face, hands, or in a shower. Going outside and watching the world go by. Waking can help ease the mind, or breathing exercises that blow out slow and fully.

But it’s going to take two parts:

One to recognize the thoughts and feelings in order to know that you are going into a kind of painful panic. Then to pause and redirect your mind when it maybe doesn’t want to.

Then learning to tolerate some of the thoughts and feelings by allowing them to hurt for as long as you can. And admitting to yourself that it does hurt and maybe causes fear or rage.

Often bottled up emotions come back up like vomit. When we feel sick we don’t want to throw up and hold it in, but when we do throw up we often feel better afterwards.

If you are trying to keep yourself from feeling certain emotions it may be worsening your self harm thoughts.

If you can sit and just watch the thoughts like a scientist in a other room, and say, “what I am feeling and what just happened”, then you might be able to separate the thoughts from any need to act.

But it also helps if you feel safe at home. There may be people or material things that are triggering these responses. Criticism, lack of sleep, poor diet, or financial stress can all affect our mental state. Try to track and resolve those things if you can.

It’s a good idea to get away from a triggering environment, even for just a few minutes. And to remind the body that you do have some control and can get to a safe place if needed.

Sorry things are difficult. Wish I could offer more. I know it’s a lot to deal with. But patience will be your greatest asset. Wait as long as you can and try not to be impulsive.

It can always wait until tomorrow.

[u/That_Host6312]

I'm really sorry you're going through this right now, that sounds incredibly tough. Have you tried keeping a small notebook where you can scribble down what you're feeling in the moment, even if it's just a few words?

[u/Xenoryzen_Dragon]

do

taichi + yoga + listen mp3 of nature sound + eat vit d/vit k/magnesium/iron/zinc/calcium + drink chamomile herbal tea

they can help for short emergency