September is Suicide Awareness and Prevention Month

September is ending, but the message is just as important year round.

There’ s still a lot of stigma surrounding mental health- especially as it relates to suicide. This can increase feeling ashamed if you have struggled with your mental health and/or had suicidal thoughts or attempts.

Shame can convince you of many things. It can convince you that having these struggles means you’re broken.

You aren’t broken. You are human. Your nervous system, mind, and body responded to stress in the way it was designed to: explore all options available now to stop the suffering and return to a sense of safety. Suicide can be one thing that comes up.

Suicidal thoughts can offer a sense of relief during extremely difficult times. Sometimes the thoughts can be direct, other times the thoughts can be more discreet.

You aren’t alone if you have thought the following:

“I’m tired of feeling this way.”

“I don’t think I can do it anymore.”

“No one will even miss me.”

“People will be glad I’m gone.”

“What if I just disappeared?”

“Nothing else has worked.”

“I don’t want to live like this forever.”

These thoughts can be distressing. The distress and shame can convince you that you shouldn’t talk about suicidal thoughts, but this is your reminder that you don’t have to go through tough times alone.

Signs that you might need more mental health support:

-             increased helplessness

-             loneliness

-             despair

-             emptiness/numbness

-              impulsivity

-             getting rid of personal belongings

-             wanting closure with loved ones

-             increased substance use

-             not practicing self-care

-             stopping medications

-             social withdrawal

-             not engaging in activities you used to enjoy

-             difficulty getting out of bed

Situations that can trigger an increase in suicidal thoughts can include:

·      Relationship conflict

·      Loss/Grief

·      Financial stress

·      Substance use

·      Housing/environmental stress

·      Abuse

·      Health concerns

*This is a non-exhaustive list of warning signs, and common triggers. Included in this blog are some of the things that come up most often during our therapy work.

If you notice these thoughts and warning signs are present, I encourage reaching out to a mental health provider or talking with a crisis support line (see resources provided below).

Safeguard your living space- remove access to items that can be used to harm or kill yourself, such as medications, firearms, knives, razors, etc.

Identify one person who you can contact if you are struggling- this can be a friend, loved one, online friend, therapist, crisis line, etc.,

Find a healthy distraction and ask if you have met all your basic needs for the day- food, water, sleep, safety. If not, is there something you can do to address the needs.

 During this time, try to prioritize compassion, connection, and care.

Compassion towards yourself. Acknowledging the pain and the hurt, while doing the best you can to take it one step at a time.

Connection with others and the things that matter to you. Text a friend, play video games live, garden, get out of the house and exercise, journal, create art, contact a crisis hotline, spend time with pets. Think of the things that have helped you during hard times in the past and see if it makes sense to try that again.

Care for yourself and your environment as if your inner child was the one needing you. When you’re thinking that things would be better if you didn’t exist, it gets easier to stop caring for yourself. Bathe/shower, put on some clean clothes, eat nutritious foods, take naps when tired, do the “small things” that remind you that you are a person.

If you love someone who has experienced suicidal ideation, had a previous suicide attempt, or died by suicide, talking/reading about suicide can be difficult. Reach out if you need more support yourself.

National resources available if you or a loved one needs additional mental health support:

·  988 Suicide & Crisis Lifeline: Call or text 988 (Chat online at 988lifeline.org) for support with suicide, mental health, or substance use crises.

·  Veterans Crisis Line: Call 988 then press 1, text 838255, or chat online.

·  Crisis Text Line: Text HOME to 741-741 for free text-based crisis support.

·  The Trevor Project: Call 1-866-488-7386 or text START to 678-678 for LGBTQ+ youth.

·  SAMHSA’s National Helpline: Call 1-800-662-4357 for 24/7 treatment referral and information routing for mental and substance use disorders.