Stay connected

Telling a trusted friend, family member or peer what is going on reduces the loneliness that often comes with suicidal thinking. Peer support, by phone, online or in person, reminds you that others understand. In Australia you can join Bipolar Australia's online support groups or SANE Australia's community forums.

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Spot early warning signs

Learn the patterns that lead to suicidal thinking, such as changes in sleep, withdrawing from people, or leaning more on alcohol or drugs. The earlier you notice them and act, the better. Tracking your mood every day in an app or a simple diary helps you spot changes early.

Create a 'suicide prevention toolbox'

Build a personal toolbox of things to turn to in hard moments:

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• Reasons that make your life worth living, written down

• A folder of mood-lifting photos on your phone

• A playlist of gentle, calming music

• A list of distractions: activities, errands or people to call

• A box of kind comments you have heard, kept on sticky notes

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Beyond Blue's free Beyond Now app lets you keep all of this on your phone.

Challenge unhelpful thinking patterns

Cognitive Behavioural Therapy (CBT) techniques can interrupt recurring suicidal thoughts. When you notice an unhelpful thought, try questioning it:

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• "I'll never get better" becomes "What evidence do I have for and against this?"

• "I'm always going to feel like this" becomes "Have there been times I felt even a little better?"

• "I can't cope with this pain" becomes "This is extremely hard right now, but I have managed difficult feelings before and can get through this moment."

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Focus on your self-care

Small acts count. When you are struggling, washing your face or making toast is a real achievement. Do what you can manage, one thing at a time. Longer term, a steady routine of sleep, diet, physical activity and time outdoors helps regulate your body clock and supports recovery.

Stay in the present moment

Thinking about the future can feel overwhelming. Narrow your focus to today, the next hour, or the next few minutes: "For the rest of the day I will rest," "For the next hour I will watch this show," "For the next three minutes I will listen to this song."​

Use a grounding technique

To manage feeling overwhelmed, name out loud five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste.​

Get support from your health care team

Your GP, psychiatrist and mental health care team are there to help you manage suicidal thinking. You can ask them to:

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• Help you build a safety plan, an agreed set of actions for when you feel at risk (the Beyond Now app can store it)

• Help you record your treatment wishes in an advance statement or advance care directive (the exact form and legal standing vary by state and territory)

• Review your medication.

• There is strong evidence that lithium can reduce suicide risk in bipolar, so ask your psychiatrist whether it may suit you

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If you do not yet have a psychiatrist or mental health team, your GP is the place to start.