How to Cope with Suicidal Thoughts After Reading Dark Fiction

After reading a book, suicidal thoughts began to emerge?

Hello, Doctor.
Currently, my work is on track, my life is smooth, and I don't have any significant setbacks.
However, I feel a sense of confusion about the future (I am currently working as a contract research assistant).
After work, I often immerse myself in the world of novels.
Since finishing Miyuki Miyabe's "Solomon's Perjury" last month, I've frequently had thoughts of "life is not worth living." I'm a bit worried about myself.
I suspect this is because the novel detailed the background and thoughts of a suicidal teenager from the same school, which resonated with me, even though my experiences differ significantly from those of the character.
I remember reading a paper about "The Sorrows of Young Werther," which caused a wave of copycat suicides among young men in Europe after its publication.
I'm concerned that these thoughts triggered by reading might lead me to consider suicide.
I have since read four more novels (Miyuki Miyabe's "Imitation Crime"; Keigo Higashino's "The Devotion of Suspect X," "The Mirrored Mansion Murder," and Feng Zheng's "Spirit Sword").
This notion of "suicide doesn't matter" hasn't dissipated.
Doctor, could you please advise me on how to prevent these thoughts from recurring? Thank you.

Juer, 20~29 year old female. Ask Date: 2016/10/15

Dr. Ding Shuyan reply Psychiatry

Hello, if you are worried about whether you might commit suicide, then you are unlikely to do so.
Those who do take their own lives typically do not have such concerns.
We often resonate with or become fixated on various matters, and psychological therapy can explore why we have particularly different feelings about these issues.
Sometimes, depression may lead to heightened sensitivity, which should also be considered.

For persistent, sticky intrusive thoughts, my advice is not to sit there and try to fight them with your mind, as this approach usually does not work and can even exacerbate the situation.
These thoughts do not stem from real external threats but rather from a vicious cycle operating within our minds.
Therefore, trying to devise a method to combat them is fundamentally misguided, as it is ineffective.

The solution is quite simple: treat it as if you are watching an incredibly exciting movie.
When it ends, the lights come on in the theater, and you might discuss the film's content with friends or family, but eventually, everyone starts to get up and leave the theater.
We then follow suit, taking the bus or driving home, returning to our real lives.

The next time thoughts of suicide arise, gently redirect your attention to the reality of the present moment.
Get up and move around, observe the arrangement of the room, feel the temperature, light, and scents, or engage in something you enjoy.
With practice, these intrusive thoughts will gradually diminish.

Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2016/10/15

More Info

Coping with suicidal thoughts, especially after engaging with dark fiction, is a significant concern that many individuals face. It’s important to recognize that literature, particularly those that delve into heavy themes such as suicide, can evoke strong emotional responses. Your experience of feeling a sense of hopelessness or “life is not worth living” after reading such narratives is not uncommon. This phenomenon can be linked to the psychological impact of storytelling, where readers may empathize with characters and their struggles, leading to introspection about their own lives.

Firstly, it’s crucial to understand that having thoughts of self-harm or suicide does not mean you will act on them. The very fact that you are concerned about these thoughts indicates a level of self-awareness and a desire to seek help, which is a positive sign. It’s essential to differentiate between fleeting thoughts and a genuine intent to harm oneself. If you find that these thoughts persist or intensify, it may be beneficial to consult a mental health professional who can provide tailored support and strategies.

Here are several strategies that may help you cope with these feelings:
1. Limit Exposure to Dark Themes: While literature can be a powerful tool for understanding complex emotions, it may be beneficial to take a break from reading dark fiction. Instead, explore genres that uplift or inspire you. This shift can help alter your emotional landscape and reduce the intensity of negative thoughts.

2. Engage in Positive Activities: Find activities that bring you joy or relaxation. This could include hobbies, exercise, or spending time with friends and family. Engaging in positive experiences can help counterbalance the negative feelings that arise from dark narratives.

3. Practice Mindfulness and Grounding Techniques: When you notice these thoughts creeping in, try grounding techniques to bring your focus back to the present moment. This could involve deep breathing exercises, focusing on your surroundings, or engaging in a physical activity that requires your full attention.

4. Talk About Your Feelings: Sharing your thoughts with someone you trust can be incredibly therapeutic. Whether it’s a friend, family member, or therapist, expressing what you’re going through can alleviate some of the burdens you feel. They may also provide you with different perspectives that can help you process your emotions.

5. Seek Professional Help: If these thoughts persist or worsen, it’s essential to seek help from a mental health professional. They can provide you with coping strategies tailored to your specific situation and may suggest therapy options such as cognitive-behavioral therapy (CBT), which is effective in addressing negative thought patterns.

6. Create a Safety Plan: If you ever feel overwhelmed by suicidal thoughts, having a safety plan can be beneficial. This plan should include emergency contacts, coping strategies, and a list of activities that help you feel better. Knowing you have a plan can provide a sense of control during difficult times.

7. Reflect on Your Values and Goals: Take some time to think about what matters to you and what you want to achieve in life. Setting small, achievable goals can provide a sense of purpose and direction, which may help alleviate feelings of hopelessness.

8. Educate Yourself: Understanding the psychological effects of reading dark fiction can help you contextualize your feelings. Recognizing that literature can evoke strong emotions and that it’s okay to feel affected by it can be validating.

In conclusion, while engaging with dark fiction can lead to complex emotional responses, it’s essential to take proactive steps to manage these feelings. Remember, you are not alone in this experience, and seeking help is a sign of strength. By implementing coping strategies and reaching out for support, you can navigate these challenging thoughts and work towards a more positive outlook on life.

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