In media, most people we see struggling with suicidal thoughts and feelings are young. When you don’t fit this description anymore, it can feel like you should have grown out of these feelings by now. After all, you’re an adult.
The thing is, mental illness does not discriminate against age, gender, or race. Anyone and everyone can suffer from depression and suicidal thoughts. There is nothing wrong with you, and I am proud of you for reaching out for help, even in this small way. Here are some strategies to help you cope with suicidal ideation as an adult.
Your Support System
For this first method, you’ll need paper and a pen. Don’t just make this list on your phone; you’ll want to post it somewhere visible, like your bathroom mirror.
Write down the names of every person who would be there for you in times of crisis. Who can you reach out to for support? This can include friends, parents, siblings, and more. Add your pet’s name and a reminder to snuggle them when you’re feeling low. You can also add the phone number for crisis centers in your area or the National Suicide Lifeline—simply dial 988.
This paper will serve as a physical reminder that you are not alone. These are the people who love and care about you. Next time you’re in crisis, pick one of them and reach out for support.
Mental Health and Daily Life
Accommodating yourself as much as possible in your everyday life can help alleviate some of your symptoms of anxiety and depression. Take breaks when needed and adjust daily tasks to be more accessible. There’s nothing wrong with microwaving a frozen dinner if you can’t handle cooking.
If you’re able, try to work somewhere with a positive attitude around mental health. A workplace with a strong wellness culture has several benefits, including often being more willing to accommodate mental health days. If you work full time, you are spending a third of your life at the office. You deserve to work somewhere that helps your mental health, not contributes to your stress.
Finally, try to do one nice thing for yourself each day. It could be as small as making yourself a nice cup of coffee or an extra five minutes of cuddles with your cat. Making time to value the small, precious things in your life can help you remember why you still want to be here.
Your Brain Is a Liar
Here’s something to remember when coping with suicidal ideation as an adult: your brain is a liar. The voice in your head saying all your friends hate you? Liar. Your intrusive thoughts? Lies.
One of the best ways to cope with mental illness is to distance yourself from your brain. You are a person made up of memories of late nights with friends and pancake dinners, running with your dogs, or baking your brother a birthday cake. That’s who you are. You are not your intrusive thoughts or your negative self-talk. That’s your brain; quite frankly, it needs to shut the hell up.
Tell your brain to shut up. Go for a walk. Grab coffee with a friend. Remember that the world is better with you in it. Spread a little kindness and reach out for help. You can do this. We believe in you. Stay safe.