A proactive approach to mental health nurtures resilience, optimism, and a sense of hope. In this blog, we will discuss how to choose the right therapist and introduce practical, effective self-help strategies to manage suicidal thoughts. These resources aim to support healing and personal development, guiding individuals to take gentle control of their mental health journey with renewed strength and positivity. By embracing these techniques, individuals can build inner resilience and turn challenges into opportunities for growth and well-being.
“The Self-Help Strategies for Suicide Prevention”
Self-help strategies can vary from quick actions to long-term prevention, often tailored with the support of a therapist. If someone is grappling with suicidal thoughts or intense emotions, it’s crucial for them to prioritize their safety. Here are some immediate steps they can take to protect themselves and regain a sense of stability.
Actions to take ;
Remove Harmful Objects : Get rid of any items in your environment that could be used to harm yourself. This reduces immediate risk.
Change Your Environment : If possible, leave the current situation or environment that is triggering these thoughts. A change of scenery can help break the cycle.
Use Safety Tools : Prepare a pre-recorded message or have a call ready to a trusted person who can provide immediate support. Make sure you have someone to turn to when you need support.
Engage in Positive Activities : Do something that you enjoy or find calming to disrupt the cycle of negative thinking. For example, listen to your favourite music, go for a walk, or read a book. Engaging in activities that you find pleasurable or relaxing can help shift your mood and provide temporary relief.
Consider Therapy : Engage in therapy as part of a holistic approach to healing and maintaining wellness.
Techniques to use ;
Ground Yourself : Focus on your senses to reconnect with the present moment. Use the 5-4-3-2-1 method: find 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This helps shift your attention away from distressing thoughts and back to the here and now.
Practise Deep Breathing : Close your eyes and take slow, deep breaths. Breathe in through your nose for a count of 4, hold your breath for 4 seconds, and then exhale slowly through your mouth for 4 seconds. Repeat this cycle to help yourself feel calm and relaxed.To enhance the calming effect, rub your hands together for 5 seconds and then place them gently over your eyes. Feel the warmth and slowly open your eyes on a slow count of 3.
Distract Yourself : Engage in activities that shift your focus away from distressing thoughts;
Hold an Ice Cube : The sensation of holding an ice cube can bring your attention to the present moment and away from negative thoughts. The cold helps ground you and can break the intensity of the emotion.
Take a Cold Shower : Cold water can stimulate your senses and help you feel more alert and focused, which can momentarily distract you from distressing thoughts.
“ Choosing the Right Therapist to Help You with Your Challenges”
Finding the right therapist is a crucial first step in your journey toward healing. If you have worked with a therapist before, take some time to reflect on your past experiences, what helped you and what didn’t. This self-awareness will help you in making better choices moving forward. However, if this is your first time seeking therapy, here are some steps to identify the right therapist for you:
Know your needs and goals : Start by clearly understanding what you want to work on in therapy. Are you dealing with anxiousness, relationship issues, or trauma? Your specific needs and goals will guide your search for a therapist with the right expertise.
Look for Specialization and Experience : Not all therapists are the same, and it’s important to seek out one who has expertise in your area of concern. For example, if you’re coping with grief, a therapist with a background in bereavement counselling could provide the support you need.
Ask for References : Reach out to trusted individuals, such as friends, family, or even healthcare providers, for recommendations. Personal experiences can show how a therapist ’s approach, demeanour, and efficacy.
Explore the Therapeutic Alliance : The rapport between you and your therapist is a key element of effective therapy. A strong therapeutic alliance involves a therapist who is empathetic, understanding, and able to create a space where you feel both supported and challenged. It’s important to feel heard, validated, and comfortable in your sessions, as this sets the foundation for real change.
Trust Your Gut : During the initial consultations or first few sessions, pay attention to how you feel about the therapist. Do you feel comfortable? Are they empathetic and non-judgmental? The therapeutic relationship is key to progress, so trust your instincts. A good therapist should create a safe space for you to express yourself and work on your goals without fear of judgments.
This thoughtful approach can make all the difference in your therapeutic journey.
As we take the courageous step to turn our healthy intentions into action, we move closer to embracing self-love and care. Remember, the path to healing is a continuous process that requires patience and dedication. With the right support and strategies, we can navigate challenges, build resilience, and cultivate a more balanced and fulfilling life.