This is a guest post from our friends at Stop Suicide. Author: Melissa Howard
In 2017, there were more than 47,000 suicides in the United States, making thousands of preventable deaths a tragic reality for so many individuals, families, and communities. Knowing the signs and symptoms of suicide is the first step toward reducing this number.
Caring for yourself requires practicing self-awareness and building a strong support network. And approaching suicide prevention as a wellness issue is a mindset that promotes physical and mental healing. Let’s take a look at how.
Signs and symptoms of a heightened risk of suicide
Suicidal thoughts can sneak up on a person or hit them immediately and with force. That’s why abrupt or unexplained changes in behavior can be a key indicator that something is going on. Suicidal thoughts can manifest through:
- Changes in eating and sleeping habits
- Difficulty concentrating or controlling anger
- Hypersensitivity to perceived threats, unexplained suspicion, or fear
- Flashbacks to a traumatic event
- Extreme mood swings
- Loss of work ethic and social functionality
If you or someone you know is exhibiting symptoms of suicidal tendencies or thoughts, call the National Suicide Prevention Lifeline at (800) 273-8255.
Substance abuse and suicide
Substance abuse heightens the risk of suicide, partly because drugs and alcohol lower inhibitions. An increasing dependence on alcohol or drugs to cope with stress and anxiety can be a slippery slope toward suicidal thoughts.
This is a very real and urgent issue, as suicide is the leading cause of death among people with a substance abuse disorder. For example, in comparison to the general population, people struggling with alcoholism are 120 times more likely to commit suicide. Seeking help from your support system and a trained professional can provide a safe outlet to process anger or sorrow.
If you’re a senior and covered by a Medicare Advantage plan, you can access counseling for alcohol misuse. Advantage plans like those from UnitedHealthcare also cover prescriptions and wellness programs.
Building a support system
An emotional wellness team for suicide prevention consists of family, friends, and professionals. It’s important to work with experts that make you feel comfortable and who have a solid background. Counselors, social workers, therapists, and healthcare providers have various specialties that can help people move beyond suicidal thoughts by addressing any underlying mental health issues.
For instance, certified social workers from an accredited Master of Social Work program have been taught how to diagnose psychosocial conditions and improve mental health and social functioning. Many licensed clinical psychologists have been through rigorous classroom and clinical settings where they have learned tools that people can try right away. By building the right team, you bolster your ability to restore your mental health and well-being.
Practicing self-awareness
The way you feel right now is rough and unfair — it is also temporary. Though it may seem hopeless, many suicide survivors agree that the desire to end it all will pass. But it takes some work to get there. Self-awareness activities can help you reflect on your feelings without judgment and cultivate feelings of worth and gratitude.
Without further ado, here are four strategies to help you reduce your risk of suicide.
Keep a journal
Journaling cultivates mindfulness by making you the narrator of your own life and personal experiences. You can record thoughts, feelings, and reflections or ask yourself probing questions such as, “Do I have close relationships with people who positively influence my life?”, “How have I handled past conflicts?”, and “Am I able to accept responsibility for my actions?” Journaling can help you make discoveries about yourself with more honesty and insight.
Stay social
Make it a point to spend time with family and friends and find ways to be around other people, whether that’s through playing a team sport or taking up a new hobby. If you’re a senior, it’s crucial that you keep up with loved ones. Seniors are especially susceptible to loneliness and may be more likely to experience depression.
Practice positivity
Make an intentional effort to smile, laugh, reach out to others, and find the good in otherwise stressful situations. If this is more challenging than expected, make a note as part of your practice of self-observation. This doesn’t mean negative emotions are bad; they are a part of our experience. But instead of clinging to negative emotions, try to frame thoughts so you can feel grateful for what you learn from the situation.
Manage stress
Enact strategies for time management, self-care, and relaxation. Having a plan for tackling your workload — and being able to do so in a clutter-free, orderly environment — reduces anxiety. Relaxation methods, such as yoga, meditation, and other light activities also help to calm one’s nerves.
There are many factors that contribute to suicidal thoughts. Mental illness, substance abuse, and trauma are all situations that can greatly increase the risk of suicide. If you or someone you know exhibits signs of a suicide risk, don’t delay. Talk to someone, get help, and know that there is hope and a way to get through even the roughest of times.
Our team at the Ventura Counseling & Wellness Center is here to help you minimize your risk of suicide. With traditional mental health services like talk therapy and couples counseling and alternative healing methods like reiki and art therapy, we’re ready to serve you. Get in touch today!
