On average, there are 130 suicides in the United States every single day. By all means, the suicide epidemic represents a complex problem. Likewise, treatment and recovery are not straightforward answers.

Believe it or not, it’s normal to have thoughts about suicide. If those thoughts become more intrusive, or intense and unwanted, it can become a scary experience. If you experience these thoughts, here’s what you need to know. 

What Are Intrusive Thoughts About Suicide?

Intrusive thoughts refer to undesirable or disturbing thoughts that seemingly enter your mind without warning. Some of them may be fleeting. Others might be more repetitive and distressing.

Ego-Dystonic Suicidal Thoughts 

Sometimes, thoughts about suicide are ‘ego-dystonic.’ That means they do not align with who you are or what you naturally believe. For example, you might be having an ordinary evening driving home from work. Then, suddenly, as you’re listening to music, you imagine swerving your car off the bridge. 

Having that thought alone does not inherently mean you are suicidal. Such intrusive thoughts nearly happen to everyone. If your impulse is situational, short-lived, and triggers feelings of confusion, disturbance, or shame, it may be ego-dystonic. 

Passive Suicidal Thoughts

Passive suicidal thoughts can refer to recurrent thoughts about wishing you were dead or believing that others would be better off without you. These thoughts may feel very convincing, but they can also feel distressing and shameful.

When someone has passive suicidal thoughts, they do not have an actual plan or intent to hurt themselves. Of course, that doesn’t mean you aren’t struggling. It simply means you are not actively considering suicide. However, you can still be in immense pain. 

Active Suicidal Thoughts 

Considered the most severe type of suicidal thought, active ideation refers to having a current intent to hurt yourself. Someone who is actively suicidal may already be taking steps towards ending their life.

Active suicidal thoughts tend to be consuming and overwhelming. It may feel like you have no other way out. At this point, intervention becomes critical.

What Should You Do If You Feel Suicidal? 

While it’s a myth that mental illness leads to suicide, it’s important to remember that suicidal thoughts can escalate at any time. Certain triggers can arise quickly, and they may feel debilitating if you aren’t prepared. 

You may be at a greater risk for suicide if you have a history of trauma, substance use, depression, or previous suicide attempts. Here are some ways you can act now.

Commit to Delaying 

No matter how much pain you might be in right now, try to give yourself some space between your current thoughts and taking action. For example, you might commit to waiting at least one day or one week before doing anything.

Remember that feelings- even when they are incredibly painful- can and do pass. Suicide offers a solution, but it’s permanent, and there are many other ways you can cope with temporary feelings.

Tell Someone 

As scary as it may seem, tell someone you trust about what’s going on. People who love you want to be there for you. 

If you don’t feel like you have anyone you trust- or if their insight or empathy doesn’t make things better- reach out for professional support. 

You can contact the National Suicide Prevention Lifeline at 1-800-273-8255 for free, confidential support. They also offer a 24/7 chatting option if you feel more comfortable with messaging. 

Make a Safety Plan

Having a safety plan in place can help you during a suicidal crisis. It’s best to make one of these plans before an emergency occurs, as it can be a tangible reminder of what to do when you are in a moment of active distress.

Your safety plan should include:

• Emergency contacts who will help you

• The number and address of your local hospital

• List of accessible coping skills you can practice right now

• Any affirmations or reminders of why you want to continue living

Avoid Doing Things That Make You Feel Worse

Don’t listen to music that only makes you sad. Don’t drink if it makes you feel anxious or alone. Don’t spend time with people who trigger you to think poorly about yourself.

In other words, in moments of crisis, try to avoid the triggers that worsen the situation. Even if you can’t avoid them all entirely, being conscious of these traps (and trying to mitigate them) may help you feel better.

Final Thoughts 

Intrusive thoughts about suicide can be frustrating, exhausting, and scary. Even if you don’t intend to hurt yourself, it’s difficult to experience these dark moments. At times, things may feel hopeless, and you may believe that life will never get better. 

Therapy can be an invaluable resource if you struggle with depression or related suicidal concerns. You and your therapist can work together to identify your triggers, implement healthier coping strategies, and move towards a sustainable recovery path. Contact us today to get started.