If You’re Having Thoughts About Suicide...

Amy Begnal
Apr 5
2 min read

If you’re here because things feel heavy, I’m really glad you found your way to this page.

You might be feeling overwhelmed, stuck, numb, or exhausted. You might feel like anything is going to change. Or like the pain has been going on for too long.

You might even be thinking:

“I can’t keep doing this.”

“I just want this to stop.”

“I don’t see a way out.”

If that’s where you are, there is nothing wrong with you for feeling this way. These thoughts often show up when someone has been carrying more than their system can hold.

You don't need to solve your whole life right now. You just need to get through this moment.

What's Actually Happening Right Now

When suicidal thoughts show up, your brain is often in a threat state:

Emotions feel intense and urgent.

Thoughts feel absolute and convincing.

Your ability to see options becomes very narrow.

This is not because things are truly hopeless. It’s because your nervous system is overwhelmed.

These states shift. Even when they feel permanent, they are not.

Things That Can Help (Even a Little)

You don’t need to try everything. Just pick one thing that feels slightly doable.

Delay the decision

Tell yourself: “I don’t have to decide anything right now.”

Regulate your body

Hold ice or splash cold water on your face

Breathe slowly (in 4, out 6–8)

Do push-ups, wall sits, or walk

Create space from your thoughts

“I’m having the thought that…”

Write everything down.

Remember, THOUGHTS ARE NOT FACTS.

Let thoughts pass like clouds.

Ride the Wave

Remember, urges rise, peak, and fall.

Lower the bar for connection

Text: “Can you stay on the phone with me?”

Sit somewhere around people

Call or text 988

Change your environment

Move rooms

Go outside

Turn on lights, music, or TV

Create distance from harm

Give yourself time by moving away from anything you could use to hurt yourself.

Talk to your self differently

“This is hard, and I’m still here.”

“I don’t have to solve everything today.”

Focus on the next small step

Just get through the next 10 minutes. Then the next. Then the next.

What to Watch or Listen to When Thoughts Feel Overwhelming

When thoughts feel intense, silence can make everything louder. Putting something on can help your nervous system settle and give your mind something safer to focus on.

Avoid intense, dark, or emotionally heavy content. Right now, your system needs stability - not intensity.

You Don't Have to Do This Alone

If things feel like too much:

Call or text 988 (Suicide & Crisis Lifeline)

Call 911 or go to the nearest ER if needed

Visit our crisis resources page

Before You Go

If your mind is telling you that nothing will change or that you don’t matter - it’s not telling you the full story.

You don't need to solve everything. You just need to stay.

Amy Begnal, EdS, LMHC - Anacortes Psych & Wellness