This is part four in our four part September series about suicide prevention. You can the introduction to the series here. You can read part 2 about breaking the silence associated with suicide here. You can read part 3 about how to talk to teens about suicide here. You can read part 4 about mental health warning signs here.
Suicide is a topic that is often shrouded in silence, yet it affects millions of people every year. According to the CDC (2024), 13.2 million adults seriously considered suicide, 3.8 million made a plan, and 1.6 million attempted suicide in just one year. These numbers are staggering. They represent not just individuals, but families, communities, and entire networks of people impacted by suicide and suicidal thoughts.
Many who suffer from suicidal thoughts do so in silence, feeling overwhelmed and alone. Suicide does not discriminate—it affects people of all ages, genders, and races. So, how can we begin to break this silence? The following tips offer a starting point.
Make a Connection
One of the first steps in breaking the silence is reaching out to someone you trust. Whether it’s a friend, family member, teacher, or coworker, sharing your feelings can be a powerful act of connection. Choose a method that feels comfortable—this could be a face-to-face conversation, but it could also be a phone call, text message, email, or even a social media message. In online spaces, consider joining groups that provide support and encouragement for those dealing with suicidal thoughts.
Recognize the Warning Signs
Recognizing the warning signs of suicide in yourself and others is crucial. These signs can vary, so it’s important to be honest with yourself about how you’re feeling. Common warning signs include intrusive thoughts, withdrawal and isolation, feelings of hopelessness, persistent sadness, and giving away possessions. Less obvious signs might include a sudden sense of calm or euphoria after a period of severe depression, increased risk-taking behavior, or abrupt changes in routine or habits. Being aware of these signs can be the first step in seeking or offering support.
Focus on What You Control
While we can’t control every thought that comes into our minds, we can control how much attention we give to them. It can be helpful to identify what aspects of your life are within your control. Start with small, manageable tasks that can create a sense of stability. These might include eating a balanced meal, drinking four bottles of water, or sitting outside for seven minutes of fresh air. Setting and achieving small goals like these can boost your confidence and self-esteem, helping you to continue making positive strides.
Develop Healthy Coping Strategies
Coping strategies are essential tools in managing suicidal thoughts, and the key is to choose positive ones. Shifting your mindset can take time and practice, but it’s worth the effort. Some helpful strategies include writing down your thoughts and then destroying the paper, practicing a new hobby, taking a mindful walk while engaging your five senses, connecting with others, dancing, or practicing yoga. Positive affirmations can also be powerful tools:
- “I am not my thoughts; I am more than my pain.”
- “I am worthy of love, care, and support even when I don’t feel like it.”
- “This moment is tough, but it will not last forever.”
- “I am not alone in this; others have felt this way and found a way forward.”
These steps are designed to foster hope and understanding during overwhelming times. Remember, you do not have to suffer in silence. As Michael Jackson once said, “You are not alone.”
By: Felicia Smith, LCSW
Felicia Smith is a therapist at Mathews Counseling. She currently taking new clients but space is limited. Request your appointment today! Learn more about Felicia here.
If you’re struggling with suicidal thoughts or know someone who is, please reach out to the Suicide & Crisis Lifeline at 988 or seek immediate help from your nearest emergency department. Taking action now could save a life.
