How to Stop Suicidal Thoughts

Suicidal thoughts can feel overwhelming and isolating—but you are not alone, and there are proven ways to reduce their intensity and regain control. Whether these thoughts come and go or feel constant, there are supportive steps you can take to stop suicidal thoughts and find relief.

At Suffolk DBT, we specialize in Dialectical Behavior Therapy (DBT), an evidence-based approach that helps people manage suicidal ideation, emotional distress, and other serious mental health challenges. In this article, we’ll explore why suicidal thoughts happen, what to do in the moment, and how to build long-term strategies to cope.

What Are Suicidal Thoughts?

Suicidal thoughts, also known as suicidal ideation, can range from passive thoughts like “I wish I could disappear” to more active plans or urges to harm yourself. These thoughts can stem from intense emotional pain, hopelessness, trauma, or underlying mental health conditions such as depression, Borderline Personality Disorder (BPD), bipolar disorder, PTSD, and anxiety disorders.

While suicidal thoughts may feel permanent in the moment, they are often temporary responses to overwhelming circumstances. There is help available, and treatment can make a difference.

What to Do When You’re Feeling Suicidal

When suicidal thoughts arise, it’s important to take immediate steps to stay safe and reduce emotional intensity. Here are strategies we often recommend:

1. Reach Out—Now

If you’re in immediate danger, call or text the Suicide & Crisis Lifeline at 988, or go to the nearest emergency room.

If you’re not in crisis but still struggling, talk to someone you trust—a friend, family member, or therapist.

2. Use Grounding and Distraction Techniques to Stop Suicidal Thoughts

Grounding strategies can help disrupt the spiral of thoughts. Examples include:

• TIPP ( Cold water, Ice, Paced breathing, Progressive Muscle Relaxation)
• Naming five things you see, four you can touch, three you hear, two you smell, one you taste
• Engaging in an activity with someone like taking a walk or playing a board game.

3. Write a Safety Plan

Having a written safety plan can help you act quickly when thoughts arise. Include:

• Warning signs

• Coping strategies

• People you can call

• Professional resources

• Steps to make your environment safer

Long-Term Strategies to Stop Suicidal Thoughts

     While crisis tools are essential, long-term healing often requires therapy, self-awareness, and lifestyle support.

1. Try Therapy—Especially DBT

Dialectical Behavior Therapy (DBT) is one of the most effective treatments for people who experience chronic suicidal thoughts, especially those with Borderline Personality Disorder or difficulty regulating emotions.

DBT teaches:

• Distress Tolerance: How to get through intense moments without acting on urges

• Emotion Regulation: How to identify and manage difficult feelings

• Mindfulness: Staying present rather than getting lost in thought spirals

• Interpersonal Effectiveness: Navigating relationships in healthy ways

   

At Suffolk DBT, our therapists are trained to support individuals struggling with suicidal ideation using these exact tools. Learn more about DBT and other effective therapies for BPD.

2. Address Underlying Mental Health Conditions

If you haven’t already, it’s important to get a proper diagnosis. Conditions like depression, bipolar disorder, and PTSD can all contribute to suicidal thoughts—and treating the root cause can offer significant relief.

3. Build a Support System

Even one caring connection can reduce the risk of suicide. This could be:

• A therapist

• A support group

• A family member or friend

• A community or spiritual connection

   

You Are Not Alone, and Suffolk DBT can help you stop suicidal thoughts

Experiencing suicidal thoughts can feel like carrying a weight no one else can see—but help is available, and hope is real. You don’t need to wait until things get worse to reach out. Therapy, especially DBT for suicidal thoughts, can help you learn to manage emotions, reduce distress, and build a life that feels worth living.

We have created beautiful spaces to meet with our offices in Babylon, Mt. Sinai, Roslyn Heights, and NYC . When you are ready to take the next step, the team at Suffolk DBT is here for you.

To learn more about how Suffolk DBT can help, contact us today.