Delay And Create A Plan
If you’re struggling with thoughts of self-harm or suicide, it can help to delay acting on those thoughts. Making a short plan gives you something to hold onto, helping you feel more grounded and in control, even if just for the next hour.
- Set yourself a goal to wait 10 minutes, then review how you feel
- Write down the next 3 small things you can do (e.g. make tea, step outside, message a friend)
- Break the day into short chunks and focus only on the next one
- Keep a simple list of safe activities you can turn to when urges are strong
Relaxation and Calming Exercises
When suicidal or self-harm thoughts feel overwhelming, calming your body can sometimes ease the pressure in your mind. These exercises give you a way to slow down and ride out the urge until it passes.
- Slow breathing — in for 4, hold for 4, out for 4
- Progressive muscle relaxation (tensing and releasing parts of your body)
- Grounding with your senses — notice 5 things you can see, 4 you can touch, 3 you can hear…
- Listening to calming music, nature sounds, or white noise
Write About Disturbing Thoughts
When your mind feels unsafe, writing can create a safe outlet. Putting words on paper can help distance yourself from harmful thoughts and make them feel less overwhelming.
These techniques focus on delay and safe expression:
- Journalling whatever is on your mind — no filter
- Writing a letter to yourself or someone else (without sending it)
- Keeping a “thought diary” to track urges and triggers
- Using prompts like “Right now I feel…” or “What I wish I could say is…”