Suicide Prevention: How to Help Yourself and Others

September is National Suicide Prevention Month, an important time to raise awareness, break the stigma, and share ways to support those experiencing suicidal thoughts. Whether you’re struggling yourself or concerned about a loved one, understanding how to navigate these situations is essential.

For Yourself: Finding Hope and Help

If you’re reading this because you’re struggling with suicidal thoughts, know that you are not alone. It can be difficult to reach out, but it’s important to remember that these feelings do not define you and that support is available.

Here are some steps to take if you’re feeling overwhelmed:

1. Reach Out to Someone You Trust
It’s hard to speak about suicidal thoughts, but you don’t have to carry this alone. Whether it’s a close friend, family member, or therapist, reaching out to someone you trust can provide an emotional outlet and perspective. Sometimes just hearing yourself verbalize your thoughts can ease the weight.

2. Seek Professional Help
Therapists, counselors, and hotlines are there to help you navigate these emotions. If you’re unsure where to start, a suicide prevention hotline such as 1-833-456-4566 (Canada) is a good place. There are also text lines and online chats if that feels more comfortable for you. These services are confidential and free, and trained professionals can help you create a plan to stay safe.

3. Create a Safety Plan
In moments of crisis, having a plan can help ground you. Write down a list of contacts you can call, coping strategies that work for you (like going for a walk, listening to music, or journaling), and places where you feel safe. Also, try to limit access to any means of self-harm during this time.

4. Focus on the Next Step, Not the Entire Journey
In moments of intense pain, the future can feel overwhelming. Instead of thinking too far ahead, focus on what you can do right now. It could be as simple as getting out of bed, having a glass of water, or sending a message to a friend.

5. Be Kind to Yourself
Your emotions are valid. It’s okay to feel sad, confused, or overwhelmed. What matters most is that you’re taking steps to take care of yourself, even when it feels impossible. Remember, many people have felt this way and have come out the other side—you can too.

Myths About Suicide

There are many misconceptions about suicide that can prevent people from seeking or offering help. Understanding the reality behind these myths is crucial for effective suicide prevention.

Myth 1: “People who talk about suicide won’t actually do it.”
Fact: Many people who are contemplating suicide will talk about it or give indirect hints. Taking someone’s mention of suicide seriously can save their life. Don’t dismiss it as a way of seeking attention—engage in conversation and offer support.

Myth 2: “Talking about suicide can plant the idea in someone’s mind.”
Fact: Asking someone directly about suicidal thoughts does not increase the risk of them attempting suicide. Instead, it opens up a conversation that can help them feel understood and supported. Avoiding the topic can leave them feeling even more isolated.

Myth 3: “Suicide is a selfish act.”
Fact: Individuals considering suicide often feel intense emotional pain and believe that their death might ease the burden on their loved ones. This is a distorted view caused by their mental state. Compassion and understanding, not judgment, are needed to help them realize that their life is valuable and others want them to stay.

Myth 4: “Once someone decides to commit suicide, nothing can change their mind.”
Fact: Suicidal thoughts can be temporary, and with the right support and intervention, many people can and do recover. Encouraging someone to seek professional help and stay connected can prevent them from making an irreversible decision during a time of intense emotion.

Myth 5: “Only people with mental health disorders think about suicide.”
Fact: While mental health issues like depression and anxiety can increase the risk of suicidal thoughts, people from all walks of life and with no history of mental illness can experience suicidal ideation, especially during times of stress, loss, or personal crisis.

For Others: Supporting Someone in Crisis

If someone you know is struggling with thoughts of suicide, it can be terrifying and overwhelming to know what to do. While you can’t take on their pain, you can help them feel less alone and guide them toward support.

1. Listen Without Judgment
Let them talk, and listen with empathy. Avoid jumping to solutions or trying to “fix” things immediately. Often, just being heard can make a huge difference. Ask open-ended questions like, “Can you tell me more about what you’re going through?”

2. Encourage Them to Seek Help
Gently suggest they speak to a mental health professional. Offer to help them find resources, go with them to appointments, or even make the first call together. Let them know it’s okay to get help, just like they would for a physical illness.

3. Be Direct but Compassionate
If you think someone is in immediate danger, don’t hesitate to ask them directly, “Are you thinking about suicide?” This can feel scary, but research shows that asking directly does not increase risk. It opens the door for an honest conversation about their feelings.

4. Stay Connected
Check in regularly with your loved one. It’s important to keep communication open even after the initial crisis. They need ongoing support, and knowing someone cares can reduce feelings of isolation.

5. Know When to Seek Emergency Help
If someone is in immediate danger of harming themselves, contact emergency services right away. Stay with them until help arrives. Your presence can be a lifeline in moments of crisis.

Breaking the Stigma

A major barrier to suicide prevention is the stigma that surrounds it. Many people fear judgment or being seen as weak, preventing them from seeking help. We need to create spaces where people feel safe discussing their mental health without shame. Education, open dialogue, and compassion are key to breaking down this barrier.

Additional Resources

• Crisis Text Line (Canada): Text “HELLO” to 741741
• Kids Help Phone (Canada): 1-800-668-6868
• Canadian Suicide Prevention Service (CSPS): 1-833-456-4566
• National Suicide Prevention Lifeline (U.S.): 988

Conclusion

Suicide prevention starts with awareness and connection. Whether you’re struggling yourself or supporting someone in crisis, know that help is available. There is no shame in reaching out and no problem too small to be addressed. Together, we can create a world where no one has to face their darkest moments alone.