Why do I want to end my life?

Feeling distressed and overwhelmed

If you are thinking about ending your life, you may be feeling hopeless, lonely, distressed, overwhelmed, and in emotional pain. When you are having thoughts of suicide, sometimes it’s not about ending your life, but about stopping the pain you are feeling. You may be feeling very alone and isolated, but please know that people who have felt this way have reached out for support and have gone on to live meaningful lives.

If you need support now, please reach out to Suicide Call Back Service. Our counsellors are available anytime, day or night. Call 1300 659 467 or click on the chat button for online counselling.

In an emergency, please call 000 immediately.

Suicidal signs

Suicidal thoughts and signs show up in different ways for different people. Some people may have suicidal thoughts constantly, while others may have occasional thoughts of suicide. Below are some of the common signs:

• Feeling despair, hopelessness, anger, shame, and guilt
• Feeling numb, disconnected, lonely and isolated
• Having emotional outbursts, unexplained crying
• Thinking about death or dying
• Avoiding people and activities you used to enjoy
• Withdrawing from family and friends
• Taking uncharacteristic risks
• Experiencing physical changes, such as loss of energy and altered sleep patterns.

Factors that contribute to suicidal thoughts

Approximately 1 in 6 Australians have experienced suicidal thoughts or behaviours at some point in their lives.¹ Suicidal thoughts can affect anyone, regardless of age, background, or history of mental health.

Understanding what can contribute to suicidal thoughts is complex and deeply personal. For some people, thoughts of suicide may develop after long-term struggles with mental health challenges. For others, these thoughts may emerge suddenly during difficult moments or crises.

In most situations, there are typically several different factors that contribute to someone having thoughts of ending their life. Please note that not everyone who experiences these factors is suicidal.

If you are experiencing suicidal thoughts, please contact Suicide Call Back Service on 1300 659 467 or call 000 if you or someone else is in danger.

Below are some of the more common factors:

Psychological factors that may contribute include:

• Depression, anxiety, bipolar disorder, or other diagnosed mental health conditions
• Substance use problems
• Past or current self-harm behaviours
• Feeling disconnected, isolated, and lonely
• Feeling like a failure or like a burden
• Difficulty finding solutions to problems or seeing a way forward
• Thinking patterns that focus on the negative or see situations as completely hopeless
• Viewing situations in extremes – either all good or all bad.

Life circumstances and experiences that may contribute include:

• Being abused or bullied
• Significant loss (such as a life partner or close friend)
• Major life stresses (such as relationship breakdown, legal or financial problems, homelessness)
• Chronic pain and chronic illness
• Discrimination or feeling excluded from your community
• Being physically isolated
• Previous suicide attempts.

Social and cultural factors may also play a role:

• Lack of social connection or support networks
• Cultural attitudes and stigmatisation that create barriers to seeking help
• Recent exposure to death or suicide in your community or through media coverage.

What can I do next?

Please know that suicidal thoughts are often temporary, and they are never your fault. People who experience these thoughts find that the intensity of their emotional pain decreases over time, especially with appropriate support and treatment. The crisis you’re experiencing now, while it feels overwhelming and isolating, can be worked through.

You deserve to experience a happy and meaningful life. There are services and health professionals who can help you through this difficult time.

Helplines

For immediate support if you are experiencing a crisis, you can call a helpline:

• Suicide Call Back Service – free 24/7 phone and online counselling service. Call 1300 659 467.
• Lifeline – free 24/7 crisis support service. Call 13 11 14.
• 13YARN – free 24/7 crisis support service for Aboriginal and Torres Strait Islander people. Call 13 92 76.
• Kids Helpline – free 24/7 counselling service for kids, teens, and young people. Call 1800 55 1800.
• Open Arms – free 24/7 crisis support and counselling for current and former ADF members and their families. Call 1800 011 046.
• If it is an emergency, call 000 immediately. Stay on the line, speak clearly, and be ready to answer the operator’s questions.

Get professional health support

Mental health professionals can help you get the advice and support you need.

• Make an appointment to see your doctor. Be honest about how you are feeling so your GP can provide you with the best support, which may include referrals to see a psychologist or psychiatrist.
• Healthdirect service finder is a comprehensive directory of GPs, healthcare professionals, and services in Australia.
• Medicare Mental Health can connect people to mental health services in their area.
• Lifeline Service Finder is an online directory of free or low-cost health and community services in Australia.

You can find out more about the range of services available in our Accessing professional support article.

Safety planning

You can create a suicide safety plan, which is a set of practical steps you can take to help you cope when you are feeling overwhelmed and suicidal. Your safety plan will remind you of reasons to live and connect you with the people and services who can help during tough times.

To create your safety plan, choose a time when you are calm and relaxed. If you like, you can work with someone you trust, such as a close friend, family member, GP, psychologist, or counsellor. For what to include in your plan, please read our article on safety planning and the free Beyond Now app.

Short-term strategies in the moment

When you have suicidal thoughts, it can feel overwhelming. Finding healthy coping strategies can help you better manage intense thoughts and feelings. Below are some strategies that you may want to try.

• Focus on the present and do something you enjoy: Sit outside, cook a meal, go for a bike ride, watch your favourite show, play with your pet, or spend time with a friend.
• Challenge your negative thoughts: Are you blaming yourself unfairly? Are you jumping to a conclusion that isn’t based on fact? Remind yourself that there are people who want to help, and things can get better with time.
• Breathing exercise: Take a slow breath in through your nose, hold that breath, and then slowly release the breath out through your mouth. Once you’ve exhaled, hold your breath again, then repeat this process until you feel a little calmer. You may find it easier to concentrate on this by counting slowly up to three at each stage.
• Grounding technique: Try the five senses technique – Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
• Talk to someone you trust, such as a family member, friend, community leader, doctor or mental health professional, so that you can process your emotions.

For more coping strategies, please read our article on Helping yourself when you are feeling overwhelmed and suicidal.

You do not have to manage your suicidal feelings on your own. There are many strategies and treatments available, and every day, thousands of people reach out to services and health professionals for support. You are not alone. Please reach out for support if you are feeling overwhelmed.

If you are feeling suicidal and need someone to talk to, call Suicide Call Back Service on 1300 659 467 to speak to a counsellor. Click on the floating chat button on the right for online counselling. Our service is free and available anytime, day or night.

If it is an emergency, please call 000.

¹Lifeline Data and Statistics https://www.lifeline.org.au/resources/data-and-statistics/