Photo by Scott Webb: https://www.pexels.com/photo/man-sitting-on-grass-beside-dog-137031/
If you are having thoughts about taking your own life, it may help to know you are not alone. Millions of people struggle with their mental health and hold on every day. According to the Centers for Disease Control, an estimated 13.2 million adults in the United States reported having suicidal thoughts just in the year 2022. In the 21st century, the number of emergency room admittees due to a suicide attempt has increased each year. What’s more, within a year of their death or making an emergency room visit, approximately 37 percent of Americans without a mental health diagnosis or chemical dependency died by suicide.
If you’re struggling with thoughts of suicide, seek help. Use this guide below to learn more.
Suicide: Who is at Risk?
Just about everybody, at some point, experiences feelings of depression, hopelessness, and worthlessness that contribute to suicidal thoughts. However, some standard demographics and traits put certain people at a higher risk.
- Mental illness, including depression and anxiety.
- A history of substance abuse.
- Traumatic brain injury.
- Chronic conditions and fatal diseases.
- Those going through a stressful life event such as divorce or a job loss.
- Prolonged stress due to harassment or bullying.
- Childhood neglect, trauma, or other abuse.
- Exposure to suicide or family history of suicide.
- Previous suicide attempts or access to lethal means.
Those who attempt suicide generally do not want to die. It’s used as a means to an end– they are overwhelmed with difficult emotions, and suicide is the only way they think they can escape their pain and confusion. Taking care of one’s emotional wellness and practicing self-care can help one safely deal with these emotions. The right self-care tactics can even help prevent suicide.
Avoid Drugs and Alcohol
Some people have a habit of turning toward drugs or alcohol as a way to self-medicate when they are feeling anxious or depressed. For many of those people, that habit gives way to a nasty addiction. When a person with a substance use disorder is also suffering from a mental health disorder, it is critical that they carefully manage both disorders to ensure that a relapse from one to the other does not occur. Once both disorders are fully active, the person’s condition can turn life-threatening. No matter how tempting that glass of wine may seem, you will be much better off if you say no to controlled substances altogether because they alter your brain’s chemistry and make it more difficult to handle your emotions.
Keep a Video Journal
Video journaling can be a powerful tool for suicide prevention, offering a private and expressive outlet for emotions. Using a free video tool online, individuals can record their thoughts, feelings, and experiences in a more personal and immediate format than traditional journaling. This practice helps to process emotions visually and audibly, which can be therapeutic during difficult times. Video journaling allows for self-reflection and can serve as a safe space to release pent-up feelings, track emotional patterns, and gain insights into one’s mental state.
Balance Your Work and Personal Life
If you spend a lot of time at work, you may discover that your personal life is suffering. Cleveland Clinic notes that career burnout is a very real thing, and if you don’t find a way to balance work and family healthily, you may discover that you no longer have the energy for either one. It may be challenging to balance work and personal at first, and you may discover that you must delegate and learn to say “no” to people more often. However, finding that perfect balance will benefit both hemispheres of your life in the long run.
Make Your Home a Sanctuary
In addition to working toward balance with work and your personal life, look to turn your home into a haven where you can recoup and recover. This means eliminating anything that leads to negative feelings, like piles of clutter or mounds of dust bunnies, and creating organizational systems to eliminate harried mornings. It’s also wise to open the blinds and let in as much light as possible since Vitamin D is highly beneficial for anyone who suffers from seasonal affective disorder. Consider also cleansing your home with sage and incorporating items that infuse the space with positivity and strength.
Drink water
Any time you are overcome with sadness, anger, anxiety, or any other emotion you feel is out of control, allow yourself to experience that emotion. Once you think you can step away and get a clean cup, pour yourself a glass of water and drink it. You’d be surprised how much a bit of water can help with your mental state because the body and brain are mostly made of water. If you are dehydrated, your mind will act irrationally and let your emotions get the best of you. Drinking a glass of water is a great way to help your brain restore its balance so you can look at your situation more objectively.
Spend Time with an Animal
Pets help reduce stress and anxiety while helping us feel happier overall. Spending time with a beloved feline or canine friend can help you reconnect with the things in your life that bring you joy so you can shake off the difficult and dark emotions that linger. If you don’t have a dog or a cat, you can still benefit from time spent with animals. Being near a dog, for instance, can help remind a person of the joys of living in the moment, finding satisfaction in the simple things, and appreciating the world around them. Ask a friend if you can spend some time playing with their pet, sign up for a dog-walking service, or even consider volunteering at an animal shelter to get your fix of furry friends when you need it.
Millions of people struggle with suicidal thoughts every day. If you feel you are at risk for suicide, being proactive in your self-care can help you deal with difficult emotions. Avoid substance abuse, drink plenty of water, and consider spending time with pets to help deal with stress and anxiety, so you can feel more comfortable in your day-to-day life and keep making your valued contribution to the planet.
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