TW: Suicide
Today is World
Suicide Prevention Day. Suicide is often a difficult thing to talk about, but
it’s really important that we all learn how to start conversations around
mental health with those around us. It’s also vital that we all start to
prioritise looking after our own mental health. This can be through accessing
therapy or medication, but it can also be through making time for small acts of
self-care every day.
Facts and
figures
Experiencing
suicidal thoughts can be isolating, and it can often feel as though you're the
only one who has felt this way. However, experiencing suicidal thoughts is
actually very common. Research published on
the Mind website has found that 1 in 5 people have suicidal
thoughts, and 1 in 15 people attempt suicide.
Research
by the Samaritans found that, in 2018, there were 6859 suicides in the UK
and Republic of Ireland combined, and that the number of deaths by suicide rose
by 10.9%.
These
figures show that, unfortunately, suicidal thoughts and behaviours aren't rare,
and that more needs to be done to prevent the number of deaths by caused by
suicide.
Reasons why
someone might feel suicidal
Suicidal
thoughts are very complex and individual, and there are many factors that
can cause someone to feel suicidal. As so many of us avoid talking about it, there
are lots of myths surrounding suicide and suicidal thoughts. The Samaritans
have listed some common myths about
suicide here, which is worth a read.
I've
listed some reasons taken from VeryWellMind as to why
someone might be experiencing suicidal thoughts below, to show that it's not
any one 'type' of person who can be at risk of suicide.
Mental illness
There
are many mental illnesses that can contribute towards, or cause, an
individuals’ suicidal thoughts. These can include depression, anxiety, eating
disorders, and bipolar disorder, amongst others. That being said, not everyone
experiencing mental illness experiences suicidal thoughts.
Traumatic stress
Lots
of different events and experiences can cause trauma, and this can affect
people in a range of different ways, including leading to thoughts of suicide.
Substance use
Being
under the influence of drugs or alcohol can make someone experiencing suicidal
thoughts more impulsive and likely to act upon their urges than they would be
when they were sober. There are lots of reasons why someone might turn to alcohol
or drugs, so it’s important not to make any assumptions or judgements.
Loss, or a fear of loss
Loss
is something that we all experience and fear from time to time, but this can
sometimes become too much for a person to handle, especially if they try and
deal with it alone. There are lots of different circumstances or events that
can trigger feelings of loss, such as:
- Academic
failure
- Bullying,
shaming, or humiliation
- Financial
problems
- The end
of a close friendship, family relationship, or romantic relationship
- Job
loss
- A loss
of social status
Hopelessness
Feelings
of hopelessness are a big risk factor for suicide. When people feel as though
they have lost all hope, and don’t feel able to change that, it can overshadow
all of the good things in their life, making suicide seem like a viable option.
Chronic Pain and Terminal Illness
If
a person has chronic pain or illness with no hope of a cure or
reprieve from suffering, suicide may seem like a way to regain dignity and
control of their life.
Chronic
pain can also bring on anxiety and depression, which can also
increase your risk of suicide. According to research, people with chronic pain
are four times more likely to have depression or anxiety than those who are
pain-free
Belief one's life is a burden to
others
Many
people who decide to commit suicide often state that their loved ones, or the
world in general, would be better off without them.
Social isolation
A
person can become socially isolated for a number of external reasons, such as
illness, retirement, or moving away, and internal factors, such as low
self-esteem or social anxiety. This is something that many of us have struggled
with more over the past 6 months or so in particular, which is why it's more important than ever that we all look out for each other.
What we can
do to help prevent suicide
Preventing
suicide can feel like an impossible task, especially when dealing with it
alone. No one should feel as though they are alone in helping someone else with
their suicidal thoughts, or as though they are alone in dealing with their own
suicidal thoughts.
Talk
If
you’ve noticed that someone seems low, or has been acting differently, open up
a conversation about how they’ve been getting on.
I've listed some useful tips from the Start A
Conversation website on how to open up a
dialogue around suicide below:
- Try and
understand their state of mind: ask them how they’re feeling, and try to
build a picture of what's going on
- They
talk, you listen: let them talk to you about what’s going on, and how it’s
making them feel. Ask questions to help you understand the situation more
- Ask the
‘suicide question’: by asking the question, you’re showing them that
you’re supportive and giving them the chance to talk about their thoughts.
Remember to ask the question in a positive way. Say clearly and calmly
something like “I’m hearing what you’re saying, and it sounds like you
have a lot going on at the moment. People who feel this way may have
thoughts of suicide. Have you had any thoughts of suicide?”
- Let
them answer: try not to be shocked, and don’t judge them or act annoyed
Find sources of external help
If
someone is feeling suicidal, it’s very important that they get the support they
need as soon as possible. The type of help needed will vary from individual to
individual, but I’ve listed some key resources below:
- Samaritans:
call 116 123, or email jo@samaritans.org. It’s free, and the service
is available 24 hours a day, 7 days a week
- SHOUT:
if you'd prefer to speak to a trained volunteer over text, text SHOUT to 85258. Again, you can contact them 24
hours a day, 7 days a week
- CALM:
anyone of any gender can call CALM on 0800 58 58 58, or speak to someone
via webchat, from
5pm-midnight 365 days a year
- Papyrus:
designed to help young people, you can call Papyrus on 0800 068 4141, or
email them on pat@papyrus-uk.org from between 9am-12am
- GP:
it’s a good idea to see your GP if you’re experiencing any kind of mental
health problem, and encourage others to do the same if you’re concerned
about their mental health. They should be able to signpost you to
resources that you can access, such as talking therapy or support groups,
and can speak to you about options for medication where appropriate
- 999: always
call 999 in case of an emergency
What to do if you see a post that
worries you on the Scope online community
If
you see a post or comment on the online community that concerns you, please
report the post immediately. A member of the Scope team will check-in with the
community member, and can help the individual take steps to ensure their
safety. It's better to be safe than sorry, so please don't hesitate to get in
touch!
Self-care
As
well as looking out for others, it’s really important that you look after your
own mental health. Self-care activities can form a really important part
of suicide safety plans, but should
also be used all year round to help you maintain good mental health.
Here
are a few self-care ideas:
- Take a
warm shower or bath
- Do
something relaxing that you enjoy such as reading, doing puzzles, or
playing a game
- Get
outside
- Do some
exercise
- Speak
to a friend. This can be online, over the phone, or in-person!
- Sleep.
It’s hard to feel good when you’re tired, so make sure you’re well rested
- Eat.
Make sure you're eating enough of the right foods, but feel free to treat
yourself too!
- Use an app, such as Headspace, to
practice mindfulness and meditation
I hope that you've found the above
information useful! I know they can sometimes seem like empty words, but please
remember that you're not alone, and there are people who truly care about your
wellbeing 
You can also watch the official World Suicide
Prevention Day 2020 video
here.
What I'd like to know is: what are your favourite self-care activities? What
lifts your mood, or distracts you from negative thoughts? Please let us know
down below!
