Managing Thoughts of Suicide and Preventing Crises: A Toolkit
By Jennifer McGregor
Most people (90 percent to be exact) who turn to suicide, suffer from a mental health issue, such as depression, anxiety, PTSD, or schizophrenia. But sleep deprivation, suffering from a medical condition, substance abuse, losing a loved one, a history of abuse, or feelings of isolation are all incidences that can push people to the brink of a suicidal crisis. It’s important to know the resources available to you and to know you’re not alone. There are long-term prevention tools to help you avoid a suicidal crisis.
Resources for a Crisis
For free, immediate, and confidential assistance, call the National Suicide Prevention Lifeline. This national network of local crisis centers provides emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. Dial 1-800-273-8255. If you press 1, you’ll be connected to the Veterans Crisis Line. You can also text “help me” to the Crisis Text Line at 741741 or have a live chat via their website.
While having a personal therapist that you visit for counseling services is a crucial part of long-term prevention, if you don’t have one, most offices have an emergency line you can call, even if you’re not a patient. You can also find a support group to head to during feelings of distress by visiting the American Foundation for Suicide Prevention. Additionally, the National Organization for People of Color Against Suicide provides support services and information, as well as training for organizations that service specific communities.
A skilled mental health coach like Carmen Margaziotis can also help you work through your issues and empower you with the tools you need to deal with depression and everyday stress and anxiety.
Statistically Speaking
Last year, more than 48,000 died by suicide. That’s more than double the amount of homicides and makes it the 10th-leading cause of death in the United States.
The suicide rate among males is about four times higher than among females, and the American Indian/Alaska Native group has the highest rates of suicide compared to other races. Firearms are the number one method people use to commit suicide with nearly half of people using them.
Outside Support
Build a support network of friends, family, and medical professionals. Talk with someone from your network every day, preferably face to face. Though you may feel like withdrawing, solitude can make suicidal thoughts even worse, so visit a friend, ask a family member to visit you, or call a crisis helpline. You may also find comfort from a therapy animal. These animals can be trained to help you manage your anxiety, while their unconditional love helps boost your mood and reduce stress.
Create a safety plan, which is a set of steps you promise to follow during a suicidal crisis. It should include contact numbers for your therapist and the suicide hotline, as well as loved ones who will help in an emergency. Learn how to deal with stress in healthy ways, including exercising, meditating, and breathing exercises.
Self-Care
An important part of treatment is self-care. First and foremost, avoid trying to self-medicate via the use of drugs and alcohol. Ultimately, those substances could worsen your mental health problems and may lead to addiction. Instead, be sure to eat a well-balanced diet and to get adequate sleep. Let in more natural light into your home to make it a more relaxing and vibrant space that’s less likely to foster negative feelings.
Exercise is also important, as it releases endorphins, which relieve stress and boost your mood. To get the most benefit, get in 30 minutes of exercise every day. You can break it up into three 10-minute intervals if you wish. Also, try to get out in the sun or nature for at least 30 minutes a day.
Carve out time in your day for the things you love, whether it’s playing an instrument, going for a walk, or reading a book. Don’t be afraid to try new activities or volunteer, as those activities can also boost your mood. Fulfilling activities will make you feel better about yourself and less likely to have feelings of despair.
If you feel yourself slipping into a crisis, remember your personal goals. Also, tell yourself that emotions are not fixed; they’re constantly changing. You may feel better tomorrow. Remember your safety plan and reach out to loved ones and professionals if you need help. Your life is worth living, and with time, learning new and positive behaviors can help you to ward off suicidal thoughts and live a happier and healthier life.