Mental Health

Understanding Suicide in 2023: What You Need to Know and How to Support Someone

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World suicide prevention day - Holding hands for helping and supporting depressed woman with yellow ribbon awareness and SUICIDE PREVENTION wooden word on black background. Mental health care concept.

Imagine you’re in a dark room, and you can’t find the light switch. It’s a scary and lonely place, right? That’s how some people feel when they’re struggling with thoughts of ending their own life. It’s a very serious and important issue that we need to talk about openly. Understanding suicide is crucial.

Talking about suicide openly is like turning on a light in that dark room. It helps people feel less alone, and it can even save lives. When we discuss it openly, we show that we care and that we’re here to help. It’s crucial because it lets people know they don’t have to battle these feelings all by themselves.

Our goal for this post is to provide information and understanding on suicide, bust some myths, and give guidance on how to support someone (or yourself) who might be going through this difficult time. We will cover:

Why People Complete Suicide: Understanding Suicide

Suicide is complex, and it’s not something that happens for just one reason. It’s a mix of different things coming together. Think of it as a recipe with various ingredients. These ingredients include how a person feels inside (psychological factors), what’s happening around them (social factors), and even where they are (environmental factors).

1. Psychological Factors: This is about what’s going on in a person’s mind and heart. Sometimes, people who are struggling with mental health issues like depression or anxiety may be more at risk. But it’s not just about mental health. Feelings of hopelessness, loneliness, or a sense of not belonging can also play a role.

2. Social Factors: Our relationships and the people around us matter a lot. When someone feels disconnected from others, bullied, or rejected, it can add to their pain. Problems in relationships or social isolation can make the struggle even harder.

3. Environmental Factors: Sometimes, the place where a person lives or their access to support can be important. For example, living in an area with limited mental health services can make it tough to get help when needed.

Understanding Suicide in 2023. Suicide statistics 2023. Infographic.

Understanding Emotional Pain

To understand suicide we need to understand the pain that’s at the heart of suicide. It’s not a simple desire to end life. Instead, it’s often about escaping unbearable emotional pain. Imagine being in so much pain that you feel like you’re trapped with no way out. Suicide might seem like the only way to stop that pain.

So, when we think about suicide, it’s crucial to remember it’s not just one thing or a simple decision. It’s a complex mix of factors, and it’s driven by the overwhelming emotional pain that a person is experiencing. That’s why it’s so important to reach out and offer help and support to those who are hurting.

(For strategies on managing emotions – subscribe to our newsletter to receive a free emotion regulation strategies guide)

Exploring Suicidal Ideation: Understanding Thoughts of Suicide

Suicidal ideation is a term that describes thoughts people have about ending their own lives. These thoughts can vary a lot, from fleeting and passing ideas like “I wish I wasn’t here” to more detailed plans about how to do it. It’s like a scale from simple thoughts to complex plans.

1. Fleeting Thoughts: Sometimes, people might briefly think about not wanting to live anymore. These thoughts can come and go quickly, like a passing cloud in the sky.

2. More Detailed Plans: In more serious cases, someone might think about how, when, or where they could end their life. They may even start making plans or looking for ways to do it.

When someone is experiencing these thoughts, it’s a sign that they are hurting inside, and they may not know how to cope with their pain. This is why it’s important to take it seriously and reach out to them or encourage them to seek help from a mental health professional or a support network.

Identifying High-Risk Groups: Who Is Most Vulnerable?

When understanding suicide, it’s important to remember that certain groups of people might be at a higher risk of experiencing suicidal thoughts and behaviours.

This doesn’t mean they will definitely have these thoughts, but they might face more challenges in this area. Some of these risk factors and communities include:

1. Mental Health Conditions: People with conditions like depression, bipolar disorder, or schizophrenia may be more vulnerable to suicidal thoughts because these conditions can deeply affect their mood and thoughts.

2. History of Trauma: Individuals who have experienced traumatic events such as abuse, violence, or loss may struggle with overwhelming emotions, making them more susceptible to suicidal ideation.

3. Substance Abuse: Substance abuse problems, like drug or alcohol addiction, can intensify emotional struggles and contribute to suicidal thoughts.

4. Chronic Pain or Illness: People dealing with long-term physical health issues may also be at risk, as the pain and emotional burden can become overwhelming.

5. LGBTQ Community: Members of the LGBTQ community may face unique challenges, such as discrimination and social stigma, that can contribute to higher rates of suicidal thoughts and behaviours.

Middle-Aged Men: Middle-aged men have shown an increased risk of suicide. Factors like societal expectations around masculinity, job-related stress, and relationship issues can contribute to this risk. It is also thought that men tend to choose more lethal methods.

Ages 20-35: Young adults between the ages of 20 and 35 are also at higher risk. This age group faces various life transitions, including career challenges, relationships, and financial pressures, which can be emotionally taxing.

So, while certain demographics may be at a higher statistical risk, it’s important not to judge or make assumptions about someone’s mental state based solely on their characteristics.

Dispelling Common Myths About Suicide

Misconception 1: Talking About Suicide Plants the Idea: This is not true. Talking about suicide doesn’t give someone the idea to do it.

In fact, discussing it openly can have the opposite effect. It can help people feel less alone and more comfortable seeking help. It’s like turning on a light in the darkness, not planting harmful ideas.

Misconception 2: People Who Talk About Suicide Just Want Attention: This is a harmful stereotype. When someone talks about suicide, it’s often a cry for help, not attention-seeking.

They may feel desperate and overwhelmed, and sharing their feelings is their way of reaching out for support. Ignoring them or assuming they’re seeking attention can make the situation worse.

Misconception 3: If someone is serious about completing suicide there is nothing you can do: Often, when people are really down and thinking about suicide, it is a temporary feeling and it doesn’t mean they’ll always feel this way.

The key is to get them the right help when they need it most. If someone you know is thinking about suicide, be patient, stay by their side, and let them know you care.

Misconception 4: People who are suicidal want to die: In many cases, individuals struggling with suicidal thoughts are not necessarily seeking death itself, but rather a way to escape overwhelming emotional pain or despair.

Understanding this distinction is crucial in providing them with the support and help they need to find hope, healing, and a path toward recovery.

Myths about suicide infographic. Understanding suicide

Approaching Someone Struggling with Thoughts of Suicide

Understanding suicide allows us to feel more equipped to talk to those struggling. Starting a conversation with someone you think might be going through a tough time can feel challenging, but it’s an important step in helping them. Here are some guidelines to make it easier:

1. Choose a Quiet, Private Place: Find a quiet and private spot where you can talk without distractions. This helps the person feel more comfortable sharing their feelings.

2. Be Direct and Caring: Begin the conversation by expressing your concern. You might say, “I’ve noticed you haven’t seemed like yourself lately, and I’m worried about you.”

3. Use “I” Statements: Share your feelings and observations using “I” statements to avoid sounding judgmental. For example, “I’ve noticed you’ve been withdrawing from friends lately.”

4. Listen Actively: Let the person speak without interruption. Show that you’re truly listening by making eye contact, nodding, and giving them your full attention.

5. Empathize: Try to understand their feelings and let them know you care. You might say, “I can’t imagine how difficult this must be for you, but I’m here to support you.” Try to avoid jumping immediately problem solving or advice giving.

6. Avoid Judgments: Refrain from making judgments or giving advice too quickly. Instead, focus on validating their emotions. You can say, “It’s okay to feel this way, and I’m here to help.”

7. Ask Open-Ended Questions: Encourage them to share more by asking open-ended questions like, “Can you tell me more about what you’re going through?”

8. Offer Reassurance: Reassure them that they’re not alone, and you’re there to support them through this difficult time. Say, “We’ll figure this out together.”

9. Respect Their Pace: Remember that they may not be ready to talk about everything at once. Respect their pace and let them share when they’re comfortable.

By following these guidelines and emphasizing listening, empathy, and creating a safe, non-judgmental space, you can help someone feel valued and understood. Your support can make a significant difference in their journey toward healing.

Fostering Hope through Action: How Small Steps Make a Difference

Fostering hope is not just a comforting sentiment; it’s a powerful force that can be a lifeline for someone struggling with thoughts of suicide. When individuals find hope, they discover a reason to believe in the possibility of a better future, even in the darkest moments.

Scientifically, hope activates areas of the brain associated with positive emotions and resilience, contributing to mental well-being. It provides the strength to endure challenges, seek help, and envision a life beyond their current struggles.

So, how can we generate hope? It starts with fostering genuine connections. Listening attentively to someone who’s hurting and showing empathy can help them feel less isolated and more understood.

Sharing stories of people who’ve triumphed over adversity can inspire hope, reminding individuals that recovery is possible. Encouraging small steps toward self-care and professional help can also reignite the spark of hope.

Ultimately, by being a source of support and belief in their journey, we can play a significant role in helping those in despair find the hope they so desperately need.

Small Gestures of Value and Connection:

Sometimes, it’s the little things that matter the most. Small gestures can make someone feel valued and less alone, even in their darkest moments.

1. Listen Without Judgment: Just being there to listen, without judging or offering solutions, can make someone feel heard and understood.

2. Send a Text: A simple message like, “I’m thinking of you” or “I’m here for you” can brighten their day and remind them that someone cares.

3. Offer Your Time: Spending time with them, whether it’s watching a movie or taking a walk, shows that you’re willing to be there, even in the difficult times.

4. Random Acts of Kindness: Surprise them with small acts of kindness, like leaving a note or their favourite snack on their doorstep.

Remember, it doesn’t take grand gestures to make a difference. Your small acts of kindness and support can create hope and remind someone that they are not alone in their struggle. You can be the light in their tunnel of darkness.

Coping When You’re Struggling: Seeking Help Advice

If you’re going through a tough time and experiencing suicidal thoughts, it’s crucial to seek help from mental health professionals. Here’s some advice to consider:

Reach Out: Talk to someone you trust about what you’re going through. It could be a friend, family member, or teacher. Sharing your feelings is a critical first step.

Seek Professional Help: Reach out to a mental health professional, like a therapist, psychologist, or psychiatrist. They are trained to help you navigate your emotions and provide the right treatment.

Crisis Hotlines: If you’re in immediate distress, don’t hesitate to call a crisis hotline, such as the National Suicide Prevention Lifeline. They’re available 24/7 and can provide immediate support.

Stay Safe: If you have a detailed plan or access to harmful items, it’s essential to remove those risks and seek help urgently.

Remember It’s Okay to Ask for Help: Seeking help is a sign of strength, not weakness. You don’t have to go through this alone, and there are people who genuinely want to help you.

Supporting Someone in Crisis: What You Can Do

If you believe someone is in immediate danger due to suicidal thoughts or actions, it’s important to take swift action and understanding suicide will help you do that. Here’s a step-by-step guide on what to do:

1. Call Emergency Services or local crisis line. If you believe the person’s life is in imminent danger, don’t hesitate to call the emergency services. Explain the situation clearly and follow their instructions. If it is safe to do so (and the person is willing) you can take them to the nearest A&E Hospital.

2. Stay with Them: If it’s safe for you to do so, stay with the person until help arrives. Your presence can provide comfort and prevent them from taking any harmful actions.

3. Remove Immediate Dangers: If you see any means of self-harm, such as pills, weapons, or dangerous objects, try to remove them from the person’s reach, but only if it’s safe for you to do so.

4. Encourage Communication: Gently encourage the person to talk to you. Listen without judgment and let them express their feelings. Avoid arguing or telling them to “snap out of it.”

7. Stay Calm: It’s essential to remain as calm as possible during this crisis. Your composure can help keep the situation under control and reassure the person that help is on the way.

Remember that in a crisis, the person’s safety is the top priority. Don’t hesitate to reach out to emergency services for immediate help. After the immediate danger has passed, supporting them in connecting with mental health professionals and maintaining a network of support is essential for their long-term well-being.

Supporting someone in crisis infographic, flow chart, understanding suicide.

Conclusion: Spreading Awareness and Support

In this post, we’ve covered essential points about suicide to promote an understanding and support for those facing this difficult challenge. We discussed the complex nature of suicide, the importance of dispelling myths, and the significance of creating hope for those in distress.

We provided guidance on initiating conversations with struggling individuals, supporting them, and emphasizing self-care. In cases of immediate danger, we highlighted the importance of contacting emergency services.

We encourage you to share this information to increase awareness and provide crucial support to those who may need it. Understanding suicide will impact your actions which can make a significant impact on someone’s journey towards healing and recovery.

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Wellbeing

Want To Be More Mindful But Don’t Have the Time? Here’s Your Mindset Growth Hack

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Calm peaceful young woman relaxing in office chair at workplace, tired employee sitting at desk, female student taking break after study, meditating with closed eyes, breathing deep, thinking

In today’s fast-paced world, many people are discovering the value of mindfulness for their mental well-being. With the constant rushing and digital distractions, finding time to fully be in the moment is rare. While we know that mindfulness can reduce stress, improve focus and mindset growth, the challenge lies in fitting it into our busy lives. Modern life often leaves us with small moments between tasks.

Here’s where 60-Second Mindfulness Exercises come in handy. These quick exercises offer a simple solution. In just one minute, anyone can practice deep breathing, sensory grounding, or a gratitude exercise making mindfulness achievable for everyone. No matter how packed your schedules are, you can still use these. These exercises bring balance and mindfulness into our lives without adding stress.

In this blog post you will learn:

  • An understanding of the Power of Mindfulness
  • Five 60-Second Mindfulness Exercises You Can Try
  • How to Find Pockets of Time to implement the practices
  • The Long-Term Impact of Consistent Mindfulness Practice

Understanding the Power of Mindfulness: Mindset Growth

Mindfulness, which means focusing on the present moment, is proven to be good for mental health, focus, and how we feel overall. Being mindful can lower stress, make us more aware of ourselves, help us manage our emotions and boost wellbeing. It also contributes to mindset growth which can lead to increased resilience, reduced procrastination, and a more positive approach to personal development.

It can help calm the mind down, making us more resilient and positive which is why we refer to is as a mindset hack. But it can be hard to fit mindfulness into our routines because of our busy schedules. With work, chores, and other responsibilities, there’s not much time left.

This is where quick mindfulness practices come to the rescue. The 60-Second Mindfulness Exercises give us practical tools that fit into any schedule. These short exercises make mindfulness easy, even for busy people. This approach ensures everyone can enjoy the benefits and move from mindlessness to mindfulness. It’s a new way to feel better and find balance in our lives.

“The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.”

John Kabat-Zinn
Infographic sharing 5 60 second mindfulness practices for busy lives. 5 Easy exercises for mindset growth.
5 60 Second Mindfulness Practices for Busy Lives

Five 60-Second Mindfulness Exercises

Square Breathing

Deep breathing exercises offer a beautifully simple yet remarkably effective path to mindfulness. By focusing on your breath, you can create a state of heightened tranquillity. Let’s explore a 60-second square breathing exercise for quick and easy relaxation:

  1. Find a comfortable position and inhale deeply for a count of four.
  2. Hold your breath for another four counts, and then exhale slowly for a count of four.
  3. After a four-count pause, inhale again to complete the cycle.
  4. This rhythmic pattern forms a “breathing square,” guiding you through relaxation and centeredness.

The brilliance of this technique lies in its adaptability—it takes only a moment and can be practiced anywhere, from a busy office to your commute home. Incorporating this exercise into your daily routine, you’ll discover the miracle of meditation and find a moment of peace and calm.

Sensory Grounding

Sensory grounding is a powerful tool to anchor our awareness in the present moment. This technique involves engaging our senses to connect with our surroundings. It helps us focus on the here and now and move away from the constant chatter in our minds. Let’s try the 5-4-3-2-1 sensory grounding exercise:

1. Begin by finding a quiet and comfortable place to sit or stand. Make sure you’re in a safe environment.

2. Notice 5 Things: Look around and identify five things you can see. It could be objects, colours, or shapes. Pay attention to the details of each thing you observe.

4. Notice 4 Things You Can Touch: Shift your focus to your sense of touch. Notice four things you can touch. It might be the texture of a surface, the fabric of your clothing, or the sensation of the air on your skin.

5. Listen for 3 Sounds: Tune in to your sense of hearing. Identify three sounds you can hear in your environment. These could be distant noises, background sounds, or even your own breathing.

6. Identify 2 Smells: Pay attention to your sense of smell. Notice two smells in your surroundings. It might be the scent of nature, food, or other fragrances.

7. Focus on 1 Taste: Finally, bring your awareness to your sense of taste. If you can, notice one taste in your mouth. It could be a lingering flavour or the sensation of your breath.

These exercises create a bridge between our thoughts and our immediate environment, allowing us to release worries about the past or the future. As we engage fully in the sensory experience, our minds become less cluttered with stressors, resulting in a greater sense of calm and well-being. This is a particularly useful guided meditation for anxiety.

Gratitude Burst

Gratitude and mindfulness are intimately connected, forming a dynamic duo that enhances our overall well-being. Mindfulness urges us to be fully present in the moment, while gratitude directs our attention to the positive aspects of our lives. Merging these practices increases their effects, generating sense of contentment and awareness. Let’s try a 60-second exercise:

Close your eyes, and in this quiet moment, reflect on three things you genuinely feel grateful for. These can be small or significant—anything that sparks a sense of appreciation. It could be a kind gesture from a friend, the warmth of sunlight, or a recent accomplishment. By intentionally focusing on these sources of gratitude, you can swiftly shift your perspective from stress to positive emotions. Feel free to write them down if this helps you focus.

This exercise acts like a lens adjustment, redirecting your outlook. Instead of fixating on worries, you’re purposefully acknowledging the positives. This shift in focus has the power to uplift your mood, reduce stress, and improve your mindset growth.

Mindful Stretching

Engaging in mindful stretching for just 60 seconds can be a powerful way to connect with your body and enhance your sense of mindfulness. The practice of mindful stretching involves more than just physical movement; it invites you to tune into the sensations, thoughts, and emotions that come up during the stretch. Let’s give it a go:

  1. Find a quiet spot where you can stand comfortably.
  2. Raise your arms gently overhead, feeling the stretch in your fingertips.
  3. Breathe in deeply and exhale slowly as you bring your arms down.
  4. Now, bend at your waist and reach your hands towards your toes, feeling the stretch in your back and legs.
  5. Take a moment to focus on how your body feels.
  6. Slowly stand back up, breathing deeply as you do.

This mindful stretching exercise not only helps to release physical tension but also encourages you to be present in each movement. It’s a brief yet effective way to tune into your body and bring a sense of calm to your busy day.

Mindful Listening

Discover the tranquillity of a 60-second mindfulness exercise by tuning in to the sounds around you. Engaging in this practice offers a moment of peace amidst the hustle and bustle of daily life. This exercise not only enhances your sense of awareness but also brings a grounding sensation, connecting you to the present moment.

  1. Start by finding a comfortable spot to sit quietly.
  2. Close your eyes and focus on the sounds in your environment. It might be the distant hum of traffic, the chirping of birds, or the rustling of leaves.
  3. Pay attention to each sound without judgment, simply allowing them to come and go.

Listening mindfully to sounds is an effortless yet powerful way to centre yourself. It serves as a gentle reminder to pause and fully experience the world around you. In these brief 60 seconds, you’re giving yourself the gift of presence, a chance to step away from the whirlwind of thoughts and immerse yourself in the present moment.

Finding Pockets of Time for Mindset Growth

Finding pockets of time for mindfulness exercises is simpler than you might think. By considering your daily routine, you can effortlessly weave these practices into your day. Look for moments when you have a little downtime, like during your commute, short breaks, or transitions between tasks.

These times, though brief, can be ideal for a quick mindfulness session. For instance, during your commute, you could engage in a breathing exercise or focus on the sounds around you. During breaks, a few moments of gratitude or a mindful stretch can work wonders.

As you move between tasks, take a brief pause to listen to your surroundings or practice sensory grounding. Integrating mindfulness exercises into these small pockets of time not only enhances your well-being but also seamlessly fits into your schedule. They are essential pockets of time for mindset growth. With a bit of intention, you’ll find that these mindful moments become a natural part of your day, contributing to a greater sense of calm and balance.

The Long-Term Impact of Consistency

Consistently practicing the 60-second mindfulness exercises might seem small, but over time, they can add up to something truly remarkable. Just like drops of water fill a bucket, these brief moments of mindfulness accumulate to create positive changes in your well-being and can be viewed as an act of self-care.

Scientific studies have even shown that regular mindfulness practice can lead to positive changes in the structure of your brain, supporting better focus, emotional regulation, and overall mental health. By committing to just a minute of mindfulness each day, you’re investing in your long-term well-being and committing to the path of mindset growth. It’s like a mental workout that gradually strengthens your mind’s resilience and clarity.

So, why not make a commitment to yourself? Set aside a tiny fraction of your day for these simple exercises. Whether it’s when you wake up, during a break, or before you go to sleep, these moments can make a big difference over time. Remember, just like any new habit, consistency is key.

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