You are not alone
How to cope with suicidal thoughts and distressing feelings
Staying safe
l Go to a safe place e.g., crisis café, friend or family member’s house, your bedroom, library.
l Talk to someone you trust, friend, family member, GP, support line, Wellbeing centre.
l Urgent help numbers (see resources on back page).
Distracting yourself
l Focus on your senses; what can you see, hear, touch, taste, and smell.
l Get outside and walk.
l Attend to your basic needs (eat, drink water, avoid alcohol and drugs).
l Contact a helpline, listening service, or peer support (see resources on back page).
l Set small goals to focus on, such as tidying your room or having a shower.
l Engage in activities you used to enjoy, i.e., listening to music, drawing, reading.
Breaking the cycle
l Make a commitment not to act today.
l Be kind to yourself, treat yourself like you would if you were your best friend.
l Find reasons to live and make plans.
l Think about those who care for you.
l Keep telling yourself that you can get through this.
Coping in the future
Sometimes people who have had distressing thoughts and/or suicidal thoughts in the past may be worried that these feelings may return. People who are feeling low can also worry that these feelings will get worse. However, there are some practical steps that you can take to look after yourself, your wellbeing and prepare in case you feel in crisis again.
l Create a safety plan (see adjacent page).
l Take time to do something you enjoy each day.
l Develop coping strategies that work for you.
l Identify your triggers.
l Practice self-compassion.
l Stay connected with others.
l Maintain your physical health.
l Consider a crisis box or hope book. This is personal to you and is filled with things that give you some pleasure, contentment or that you enjoy about life. You can then use it to support you when experiencing painful feelings and emotions. The charity Papyrus has information on hope boxes HOPEBOX resource (papyrus-uk.org).
Creating a safety plan
A safety plan helps you stay safe from acting on suicidal thoughts by providing clear steps to follow, ensuring you can access support and get through the overwhelming feelings.
It’s helpful if you can create this plan when your thoughts of suicide are less intense.
How will I know I’m in difficulty?
What makes me feel more out of control?
What have I done in the past that helped?
What can I do to help me stay calm and soothe myself?
Who can I call:
Friend or relative:
Health professional:
Telephone helpline:
A safe place I can go to:
If I still feel suicidal and out of control:
• I will go to the A&E department.
• If I can’t get there safely, I will call 999 or 111.
You are not alone
If you’re struggling with suicidal thoughts, or distressing feelings, you’re not alone. This leaflet offers guidance and support to help you through this challenging time. Remember, there’s hope, and you can get through this.
Many people think about suicide at some point in their lives. Different people have different experiences of suicidal thinking that can range from wanting the terrible feelings you are experiencing to stop, believing that the world would be better off without us, and making active plans to end our life.
Dealing with distressing feelings and suicidal thoughts
l It’s common to feel overwhelmed, upset, distressed and in pain.
l Remember that feelings, even painful ones, will pass.
l Focus on getting through this moment or day instead of worrying about the future.
Get safe right now!
l Take things minute by minute, just focus on getting through now or today.
l Remove anything you could use to harm yourself.
l Try a grounding exercise to stop you focusing too much on your thoughts, e.g., focus on your breath, specifically slowing down the out breath.
Resources and contacts
University support services
Wellbeing Services: Call: 01392 724381
Email: wellbeing@exeter.ac.uk
Estate Patrol can be contacted on 01392 722222
Nightline: exeter.nightline.ac.uk
The Student Health Centre: Call: 01392 676606
Urgent and crisis support
NHS Urgent Mental Health Line: Available 24/7 on 0808 196 8708 (free) or 0300 555 5000
If you’re not in Exeter, you can find your local Urgent Mental Health Line by visiting nhs.uk/service-search/ mental-health/find-an-urgent-mental-healthhelpline
Royal Devon and Exeter Hospital (Wonford) A&E department, Barrack Road, Exeter, EX2 5DW. Call: 999
The Moorings @ Devon Call: 07990 790920
Email: devonexeter.mhm@nhs.net
Samaritans (24 hours, 7 days a week)
Call: 116 123 Email: jo@samaritans.org
Shout text service, Text “Shout” to 85258
Papyrus (9am-midnight every day)
Call: 0800 068 41 41 Text: 07860039967
Email: pat@papyrus-uk.org
Stay Alive Appstayalive.app
Listening services
Clic: clic-uk.org
Side by Side (Mind) sidebyside.mind.org.uk