According to the CDC, suicide is death caused by injuring oneself with the intent to die. A suicide attempt is when someone harms themselves with the intent to end their life, but they do not die as a result of their actions. Suicidal ideation refers to thinking about, considering, or planning suicide.
Why do people attempt suicide?
Usually, a combination of factors can contribute to someone thinking about commiting suicide. The topic of mental health is so stigmatized that many people feel like they will be looked down upon for struggling mentally. It causes those who are affected to suffer in silence, afraid of asking for support. Fifty percent of people reported that they are afraid of the stigma surrounding mental health challenges. Risk factors increase the possibility of suicide, but they might not necessarily be the direct causes.
Suicide Risk Factors
The following characteristics or conditions are important to be aware of as they are indicators that you or someone you know could be at a greater risk of attempting to take their life.
Warning Signs of Suicidal Intent
The following may be signs of suicidal intent and should be taken seriously. If you or someone you know:
Talks about or feels like wanting to die / wanting to kill themselves
Is looking for a way to kill themselves, such as searching online for materials or means
Talks about or feels hopeless / having no reason to live
Talks about or feels trapped / is in unbearable pain
Talks about or feels like a burden to others
Increased use of alcohol or drugs
Acts anxious or agitated; behaves recklessly
Has started sleeping too little or too much
Is withdrawing, isolating themselves from friends and family, or showing decreased interest in activities
Is showing or feeling rage / talking about seeking revenge
Talking about suicide is a hard thing to do, whether it’s yourself experiencing thoughts of suicide or someone you know. If you are thinking of suicide, you may feel overwhelming anxiety, feel as though you hate yourself, or think you do not deserve to live. You may have racing thoughts that prevent you from concentrating or even getting to sleep. Alternately, you might feel tired all the time, with little motivation to do anything other than sleep. Stress, conflict, unhealthy relationships, hardships, mental illness, and substance use are all factors that can lead to thoughts of suicide. Along with these feelings, you may also feel alone, as though no one would understand what you’re going through. We want you to know that isn’t the case. About one in four people will experience a mental health challenge before the age of 18 and it’s more common than we think. Sometimes it seems easier to keep these thoughts inside. You might feel that if you were to open up about these feelings, you would be a burden to your family or friends, or that you’re hopeless and have nowhere to turn. Perhaps you think that asking for help is a sign of weakness and that you should be able to deal with what you’re going through on your own. While we understand the severity of these feelings, we know that talking about these thoughts is often the first step to getting better.
You are not a burden; you are not alone. Having the courage to seek help when you need it is admirable and a sign of strength. It means that you are ready to get the support that you need and deserve. There are people who want to help relieve the pain you feel and there is no shame in asking for support. We encourage you to reach out to a trusted adult. For some, caregivers, parents, and family members are trusted adults, but not always. And it’s okay to find someone outside your family too. You can reach out to a guidance counselor, a teacher, a coach, a friend’s parent, or any adult in your life you would feel comfortable talking to. It’s often easier to talk to our close friends about what we’re going through. If this is true for you, you can start by talking to a friend and asking them to go with you to approach a trusted adult. Starting the conversation can be nerve-racking, but with a friend by your side you may feel calmer and more supported. Taking the first step is what counts. If you are hesitant, you can start by expressing only some of what you feel, and then ease into a deeper conversation.
If you don’t have access to a trusted adult that will provide you with the resources and support that you need, there are also other supportive services offered nationally or even within your own community. Reaching out to a Crisis Hotline will give you the tools to access an experienced counselor who can help you brainstorm strategies specific to your needs. Contrary to popular belief, you don’t need to be in crisis to talk to someone on one of these hotlines. Hotline counselors are trained to listen and can help you with a mental health issue no matter how small. By calling a crisis hotline or contacting some of the other resources below, you can get started on a path to a brighter future. We urge you not to keep what you’re feeling to yourself. You are not alone, you matter, and you deserve help.
A large part of maintaining your emotional well-being is taking the time to utilize a coping strategy when you feel worked up. Coping strategies are ways we learn to manage various stressors, and everyone copes with stress differently. Some examples of possible coping strategies are:
#1 Mindfulness Exercises
Mindfulness is defined as the quality or state of being conscious or aware of something. Many people adopt this into various different exercises that can be used when a person may experience anxiety. A few examples of these are Mindful Breathing, Mindful Observation, and Mindful Listening. Mindfulness teaches us how to respond to stress with an awareness of what is happening in the present moment, rather than simply acting instinctively, and being unaware of what emotions or motives may be driving that decision.
Aerobic exercises such as walking, bicycle riding, and swimming have been proven to reduce symptoms of depression and anxiety. Some of the beneficial effects of physical activity are that it offers a distraction, social interaction, and promotes self-capability. It is also proposed that physical exercise increases one’s mood because it increases the blood flow to the brain and provides deep pressure sensory input, which can be regulating to our bodies.
Though it may be difficult to get started, exercise can make a huge difference. Even just taking a walk can be a great start to incorporating exercise into your self-care. Start with a ten-minute workout, and then find what works for you! If aerobic exercise isn’t your thing, many people support their mental health by practicing yoga.
If you’re looking for exercise ideas or learn how to get started, visit BLOOM’s Exercise section of the hub. And if you are looking for an exercise and a substance recovery community, specifically, check out The Phoenix.
#3 Eating Well
Written by The Nan Project
A change in one’s diet, such as drinking more water or eating more fruits and vegetables can increase your mood, energy levels, and overall health and well-being. Limiting caffeine and sugar might have a more dramatic impact than you’d think! For tips on how to best fuel your body, check out BLOOM’s Nutrition & Recipes sections of the hub or try some options from the Eating with Mental Health in Mind guide. For healthy recipes that consider your limited time and budget, check out Mealtime.org.
#4 Pets
Written by The Nan Project
Taking care of an animal is a great way to relieve stress and reduce isolation. Pets have been shown to increase one’s feelings of responsibility and feelings of being needed. Animals can bring comfort to those who may need it, and caring for a furry or scaly friend can give you a sense of purpose.
If you’ve noticed that caring for animals improves your mental health, see if a local animal shelter needs volunteers!
#5 Sleep
Written by The Nan Project
A lack of sleep can contribute to a higher rate of depression in young people. Make sure you are getting plenty of sleep, so your body can recuperate after a stressful day.
If you’re having trouble getting an average of eight hours of sleep each night, try limiting your screen time and caffeine before bed and check out BLOOM’s Sleep section of the hub for more tips and tools.
#6 Social Connectedness
Written by The Nan Project
Social connection improves physical health as well as mental and emotional well-being. Take a moment to call family, message a friend, or find some ways to get involved in your neighborhood or school. Reaching out and connecting with others is just as important for our health as eating well and getting exercise!
#7 Creative Expression
Written by The Nan Project
Expressing yourself creatively can give people an outlet for their emotions. Creative expression can be a variety of things including painting, dancing, poetry, etc. Art is utilized as a tool in various psychological practices.
There are several drop-in and community centers that create space for young adults to get creative.
#8 Hobbies
Written by The Nan Project
There is an old saying that if you want a new hobby, think back to what you liked to do when you were ten years old. Hobbies can allow people to unwind after a stressful day, and enjoy doing something they love.
#9 Spirituality
Written by The Nan Project
Spirituality is defined as the quality of being concernedwith the human spirit or soul, as opposed to material or physical things. This doesn’t necessarily have to mean a belief in a Higher Power. Spirituality is doing anything that makes our soul happy. This, again, means different things for different people. Some examples could be meditating, prayer, hiking, or fishing.
#10 Music
Written by The Nan Project
Music offers a way for people to relate something to their emotions. Many people will say that nothing is better than blaring one of their favorite songs after a long day.
What do I do if I am experiencing thoughts of suicide?
Know that you are not alone. There are people and organizations who are ready and willing to help! Immediately, tell a trusted adult about what and how you are feeling.
How to care for yourself if you are feeling hopeless?
Share your feelings with atrusted adult and ask for their help.
Be kind to yourself. Treat yourself like you would treat others you care about if they were experiencing the same feelings as you and know that help is always available.
Find your support network or a safe space where you can be supported. You can find these networks and safe spaces through online organizations or local crisis centers located right within your community.
Identify and seek out the things that make you happy and start to do them.
Make a safety plan. Fill out and share this safety plan from www.SuicidePreventionLifeline.org with a trusted adult.
Seek out and be open to the many options for care that are available to you. Say yes to therapy!
Start building awareness by noticing the negative thoughts and feelings you are experiencing. Once you are able to start catching yourself in that negativity, replace those thoughts with positive thoughts or actions that will help you create positive emotions.
Practice self-care strategies and take time to enjoy things that bring you calmness and comfort.
Suicide Safety Plan: Download for Apple and Android
A list of coping strategies and social supports to use when in a suicidal crisis or very distressed.
Mental Health Crisis Plan from SAMHSA: Download for Apple and Android
In just a few minutes, you can put a plan in place to guide your care in case of a mental health crisis.
Calm Harm: Download for Apple and Android
This app helps young people manage the urge to self-harm.
Not OK: Download for Apple and Android
A free digital panic button to get you immediate support via text, phone call, or GPS location when you’re struggling to reach out.
Stigma has consistently been a significant barrier for individuals and communities when facing challenges related to mental health. It’s the reason why people hesitate to talk about their challenges and an obstacle when it comes to getting help. The effects of stigma permeate across all areas of society and the far reaching implications can be felt both at the systemic level, as well as at every level of care. Ultimately, most will grapple with mental health stigma in some way, shape, or form. If you ever want to recognize it, you’ll find that it poses as the elephant in the room. The one everyone steadfastly ignores. Nevertheless, it is still able to drive conversations and key decisions as people try to skirt around it. The bottom line is that stigma creates more work for everyone. It’s taxing on society, and families often get the worst of it.
The Children are our Future
While the increased statistics of mental health challenges in our youth are staggering, sobering, and concerning, It’s important to point out another trend that has been observed. While the incident of youth mental illness is on the rise, the level of stigma associated with these types of challenges is decreasing in this population as well.
The Bright Side
In today’s world this should serve as no surprise. Each day we are met with stories in the news of youth who are leading the way on many fronts, whether it be gun control, climate change, or mental health stigma. Youth are talking about it among their friends, in chat rooms, via text message, and on social media. Everyday they are taking action and asking for reform or change. Most of all, they are doing and saying things that are getting the attention of the adults around them as they ask for help in their own unique ways.
Eliminate Stigma. Change the World.
The innovations that lie on the other side of stigma are worth the work to eliminate it. They are so profound that the future of our youth and by extension, our world, will forever be changed for the better. Just on the other side of stigma, there is flexibility, problem solving, collaboration, empathy, community, and a culture of acceptance. Many of us are shining in the light of empathy and paving the way for others through innovations that will change the way we look at, approach, and experience mental health for generations to come.
Three Ways to Help Eliminate Stigma
Listen empathically – Our fast-paced and whirlwind culture (#teamnosleep) can have us looking for shortcuts to make things a little easier on our minds and bodies. We tend to go on autopilot every now and again, especially when communicating with others. However, when we listen to others empathically, it opens the door for authenticity, and more importantly, we let people know that we are a safe space to talk about anything and everything.
Be a safe space through self-care – don’t let self-care only be a hashtag. Actually, do it.
Normalize mental health – every chance you get.
When we accept emotional health challenges as a normal part of the human experience, we will free ourselves from the shackles of stigma and propel ourselves towards innovation that will save lives and make this world a better place.
