lp yourself. These include the following:
- Talk to someone, a friend, a counselor or a phone crisis line.
- Be with someone whilst you are experiencing those feelings.
- Set smaller, realistic goals, on an hour-by-hour basis.
- Look after yourself, eat well and exercise.
- Avoid alcohol and drugs.
- See a mental health professional.
A further strategy that can be helpful to cope with some of these feelings, is to put a suicide safety plan in place. The plan is a set of instructions that you will follow to help you become safe. In order for you to create your plan well, you should do the following:
- To get your plan underway, talk to someone you trust – a friend, a family member, psychologist or doctor.
- If you can, make your plan whilst you are feeling well. Write the plan down and keep it in a place where you can find it easily should you need it.
- Think about the places and thoughts that might precede suicidal thoughts for you. For example, ‘When I am reminded of my previous relationship, I think suicidal thoughts.’
- Identify the things you can do that may distract or calm you during suicidal thoughts. For instance, listen to music, go for a walk, take a bath or ring a friend.
- Develop a list of reasons why you want to live. It can become very easy to get caught up in the negativity of suicidal thoughts. Shifting your focus to things that make you feel more positive can be very helpful, such as children, family and spirituality.
- Develop a list of those people, personal and professional that you can ring. Include on the list when you can call them, such as the friend you can ring at any time day or night, your counselor who is available during the working week, or the help line that you can ring 24/7.
- Ask yourself, “What do you need to do to make your environment safe?” Think about what might place you at risk. For example, if you have access to knives, or prescription medications. Enlist someone to help you remove them if you’re feeling suicidal or move yourself to another location until you feel safe.
- If it still feels unsafe, get help. Ring 000 or go to your nearest emergency department. There are people who are ready and want to help you.
Dr Lukins is a psychologist who has specialised in sport and performance psychology for over 20 years. During that time, Dr Lukins has consulted individuals, teams, coaches, and organisations across the country. She is committed to the field of positive psychology — a scientific framework that studies human potential and happiness. The primary focus of her work is to assist clients to find strategies to achieve their goals and reach their potential. Joann’s work helps clients to understand what makes them be healthy, fulfilled and focussed on their personal well-being.
Disclaimer: The information published in this column is based on each of the author’s own professional and personal knowledge and opinion. This information and opinion is not intended to be a substitute for professional medical advice, diagnosis or treatment of any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition and consult a qualified medical professional before beginning any nutritional or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on InShape News.
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