In my experience as a certified therapist, I have discovered that suicidal thoughts can affect people from all walks of life.
But because of the stigma associated with suicide, we don’t often talk about it and sometimes even ignore it altogether.
However, talking about suicide, how to recognize the signs, and how to prevent it is a vital conversation we should be having with the ones we love.
Not only are we educating them on this important topic, but it may also be a life-saving conversation for them.
Start a Conversation
Because suicide is becoming more prevalent in today’s world, I want to help educate you on the topic of suicide prevention so you can have those important conversations with the ones you love.
It’s important to approach this topic with a perspective of hope. Suicide often happens because a person is in pain and they can’t see a way out of the circumstances and pain that they are in.
We need to all remember that a better future is possible, and pain is not permanent.
Human beings are remarkably resilient. We have a divine capacity to adapt, grow, and heal. Because of this, each day is an opportunity for positive change.
Remember this truth. Not only will it help you, but it will help the ones you love.
Recognizing the Signs
Changes in Behavior: Watch for unusual shifts in behavior, such as withdrawal from friends and family, increased isolation, or a sudden loss of interest in activities that they once loved.
Verbal Clues: Pay attention to the words people say. Things like “I can’t go on,” “I wish I were dead,” or “I’m a burden to others” can be an indication of suicidal thoughts.
Mood Swings: Drastic changes in mood, especially from extreme sadness to sudden calmness, can be a red flag.
Giving Away Possessions: If someone begins to give away belongings, it may be a sign that they have suicidal intentions.
Substance Abuse: Increased alcohol or drug use can indicate a person’s struggle with poor mental health and suicidal thoughts.
Talking About Death: Frequent discussions about death, dying, or wanting to escape can be a huge warning sign of someone contemplating suicide.
Self-Harm: Any form of self-harm, like cutting or burning, should be taken seriously.
Offering Support
Listen Attentively: If someone confides in you, be an active listener. Let them express their feelings without judgment or interruption.
Ask Directly: If you suspect someone is suicidal, ask them directly if they are thinking about suicide. Contrary to common misconceptions, asking won’t put the idea in their head; instead, it can offer a chance for them to open up.
Stay Calm and Reassure: Stay calm and let them know you care. Help them know that they are not alone and that help is available.
Encourage Professional Help: Suggest that they speak with a mental health professional, therapist, or counselor. Offer to help find resources or accompany them to appointments.
Remove Immediate Hazards: If you believe someone is in immediate danger, help them remove any potential means of self-harm, such as pills, sharp objects, or firearms.
Involve Trusted Individuals: Reach out to close friends or family members who can also provide support. Building a strong support network is crucial.
Stay Connected: Continue to check in on the person regularly, even after they seek professional help. Let them know you are there for them.
There is always help and hope for a brighter future.
If you or someone you love is struggling with suicidal thoughts, the National Suicide Prevention Lifeline is available 24/7 at 1-800-273-TALK (1-800-273-8255).
For those in Utah, you can get immediate help by simply dialing 988, which will directly connect you to a crisis worker. Utah also has a great online resource called LiveOn Utah, with tons of information on suicide help and prevention.
When we stop fearing conversations around suicide, we can really get to the heart of the matter and help our loved ones get the help they need.
Sadly, every suicide cannot be prevented. But recognizing the signs and knowing what to do just may help save a life.
The more we know, the more we are able to help.
Coping Strategies For Suicide Prevention
Mindfulness and Meditation:
- Mindfulness will help you to stay present in the moment and reduce stress.
- Meditation can also help calm the mind and help regulate emotions.
Deep Breathing:
- Practice deep breathing from your diaphragm to relax your body and reduce anxiety.
- Try techniques like the 4-7-8 breath: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Physical Activity:
- Regular exercise releases endorphins, which can improve mood and reduce stress.
- Even a short walk can have a positive impact on your mental well-being.
Journaling:
- Writing down your thoughts and feelings can help you gain clarity and process emotions.
- Keep a gratitude journal to focus on positive aspects of your life.
Healthy Eating:
- A balanced diet can contribute to better mental health. Avoid excessive caffeine, alcohol, and sugary foods.
- Stay hydrated, as dehydration can affect mood and cognitive function.
Seeking Social Support:
- Talk to friends, family, or a therapist about your feelings and concerns.
- Building a support network can help with emotional validation and connection.
Creative Outlets:
- Find creative activities that you enjoy, like art, music, or writing to express yourself and relieve stress.
- Creativity can be a powerful outlet for processing emotions.
Time Management:
- Organize your tasks and prioritize them to reduce feelings of overwhelm.
- Break tasks into smaller, manageable steps to make them more doable.
Relaxation Techniques:
- Try relaxation exercises to reduce tension and anxiety.
- Create a calming environment with soothing music or aromatherapy.
Positive Self-Talk:
- Challenge negative thoughts and replace them with positive ones.
- Practice self-compassion and treat yourself with kindness.
Setting Boundaries:
- Establish healthy boundaries in relationships to protect your emotional well-being.
- Say “no” when necessary to avoid overextending yourself.
Problem Solving:
- Identify the source of stress or a specific problem and brainstorm practical solutions.
- Taking action can provide a sense of control and reduce stress.
Time for Self-Care:
- Prioritize self-care activities that bring you joy and relaxation.
- Make self-care a regular part of your routine, not just an occasional activity.
Humor:
- Find humor in everyday situations or participate in activities that make you laugh.
- Laughter can release endorphins and improve your mood.
Professional Help:
- If coping strategies alone are insufficient, don’t hesitate to seek help from a mental health professional.
- Therapy and medication can be effective in managing more complex mental health challenges.