Suicidal thoughts (sometimes called suicidal ideation by medical professionals) are thoughts about ending your own life. These thoughts can be frightening and overwhelming, but help and support are available.
There are two types of suicidal ideation:
Passive suicidal thoughts
This is when someone doesn’t want to be alive but doesn’t have current plans to end their life. They may think:
- People would be better off without them
- They wish they were dead
Passive thoughts should never be taken lightly. Without support, they can develop into active suicidal thoughts.
Active suicidal thoughts
This is when someone is thinking about ending their life and may be making plans or taking steps towards it.
Both types are serious. If you or someone you care about is experiencing suicidal thoughts, it’s important to seek help as soon as possible.
Signs someone may be struggling with suicidal thoughts
Everyone is different, but warning signs can include:
- Withdrawing from friends or family
- Finding everyday tasks hard to cope with
- Frequent tearfulness
- Extreme tiredness or lack of energy
- Feeling hopeless, trapped or overwhelmed
- Increased anxiety or agitation
- Talking about death or suicide
- Giving away possessions
- Increased use of alcohol or drugs
- Sudden mood swings, anger or rage
- Risk‑taking behaviour
- Seeking access to means of self‑harm
- Saying goodbye to people
If you notice these signs in yourself or someone else, take them seriously.
When to seek help
If you’re experiencing suicidal thoughts, you don’t have to manage them alone. Support is available right now.
Talk to someone you trust
If you can, tell someone you trust how you’re feeling. They can listen, help keep you safe, and support you in getting further help.
Speak to your GP
GPs are used to talking to people about very difficult thoughts. They can:
- Arrange talking therapies
- Prescribe medication, if appropriate
- Refer you to other mental health services
Contact a helpline
Mental Health Crisis Line (Police officers and staff)
📞 0300 131 2789
Samaritans – 24/7
📞 116 123
jo@samaritans.org
CALM (Campaign Against Living Miserably)
📞 0800 58 58 58 (5pm–midnight)
Webchat available
SOS Silence of Suicide
📞 0300 1020 505 (4pm–midnight)
support@sossilenceofsuicide.org
Childline (Under 19s)
📞 0800 1111
Text‑based support
If calling feels too hard, you can text instead — 24 hours a day.
Shout Crisis Text Line
Text SHOUT to 85258
Police officers and staff can text BLUELIGHT to 85258
YoungMinds Crisis Messenger (Under 19s)
Text YM to 85258
NHS support
NHS 111 can assess your situation and guide you to urgent mental health support.
📞 Call 111 or visit 111.nhs.uk
Your local NHS Trust may also run a Crisis Team. Details can be found on the NHS website.
Self-help
These strategies are not a replacement for professional support, but they may help you cope in the moment.
Focus on the next five minutes
When thoughts feel overwhelming, focus only on the next five minutes.
For example:
- 5 minutes: Move anything unsafe out of reach → reward: chocolate
- 5 minutes: Do a breathing exercise → reward: favourite song
- 5 minutes: Call or text someone → reward: a comforting scent or activity
Small steps can help reduce the intensity of thoughts.
Distract yourself
Gently shifting your attention can help reduce suicidal thoughts for a short time.
You could try:
- Holding an ice cube and focusing on the sensation
- Taking a cold shower
- Listing five things you enjoy for each sense
- Tearing paper into pieces and counting them
Create a safety plan
A safety plan helps you know what to do when thoughts become overwhelming. It’s best created when you’re feeling more stable.
Your plan might include:
- Warning signs
- Coping strategies
- People you can contact
- Professional support details
- Helplines and text lines
- Steps to make your environment safer
- Safe places you can go
Many people find it helpful to write this down and share it with someone they trust.
Create a self‑care box
Fill a box with items that comfort and ground you, such as:
- A soft blanket
- A favourite film or TV show
- Music you enjoy
- A scented candle or fragrance
- A comforting snack
Tips to help someone else
Keep them safe
If someone tells you they’re thinking about suicide, take it seriously.
If you think they’re at immediate risk:
- Don’t leave them alone
- Remove anything they could use to harm themselves
- Encourage them to contact support
- If they’ve attempted suicide, call 999 immediately
Know how to listen
When someone opens up, listening is more important than fixing.
Samaritans recommend SHUSH:
- Show you care – give them your full attention
- Have patience – don’t rush or fill silences
- Use open questions – “How are you feeling right now?”
- Say it back – repeat what you hear to show understanding
- Have courage – asking directly can save lives
If they’re not ready to talk, remind them you’ll be there when they are.
Encourage a support plan
A support plan records how someone wants to be helped during a crisis.
It might include:
- Who to contact
- What helps or makes things worse
- How you can keep them safe
- Preferred ways to offer support
Support plans aren’t legal documents, and you don’t have to follow anything you’re uncomfortable with.
Involve others
Supporting someone with suicidal thoughts can be exhausting and frightening. You don’t have to do it alone.
Look after yourself, take breaks when needed, and consider involving trusted friends, family members or professionals.
StayAlive
A pocket suicide prevention resource packed full of useful information and tools to help you stay safe in crisis.
distrACT
Created by doctors and experts in self-harming and suicide prevention, this app gives easy, quick and discreet access to information and advice about self-harm and suicidal thoughts.
Virtual Hope Box
The Virtual Hope Box is designed for use by health providers and their patients as an accessory to treatment. The app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
Calm Harm
Calm Harm is an award-winning app developed for teenagers to provide tasks to help resist or manage the urge to self-harm. The app was created using the basic principles of an evidence-based therapy called Dialectical Behavioural Therapy.
TalkLife
This app provides access to peer support and a community of likeminded people who are struggling with their mental health, anxiety or depression.
Other resources and places to get help
- Speak to your GP
- Help for suicidal thoughts - NHS website
- Find an NHS urgent mental health helpline - NHS website
- Home - NHS 111 website
- Suicidal feelings - Mind website
- Home - Samaritans website
- Home - ShoutUK website
- Home - Silence of Suicide website
- Home - Staying safe from suicidal thoughts website
Oscar Kilo resources for police officers and police staff
If your partner, family member or friend works in UK policing, let them know there are lots of online resources on the Oscar Kilo website. They will need an Oscar kilo account to access the majority, an OK account can be created here by anyone with a .police.uk email address.
Police mental health and wellbeing support
The resources on this page aim to directly support the mental health and wellbeing of everyone who works in policing.
Whether you're an officer, staff member or volunteer - whatever your role - there's material to support your mental health and physical health along with some bespoke toolkits for specific roles.