On average 122 Americans die by suicide every day, according to statistics from the U.S. Department of Health & Human Services, and many more consider taking their own lives. In fact, suicide is the second leading cause of death among 15- to 24-year-olds in the U.S. and more than 9.4 million American adults had thoughts of suicide some time the past 12 months.
Seeing the Signs
Fortunately, suicide is preventable, especially if you are aware of the risk factors and warning signs. While there’s no one underlying cause behind suicide and no single signal that someone is thinking of self-harm, here are some common risks and red flags.
Risk Factors:
- Having a family history of suicide
- Having a history of mental disorders, particularly clinical depression
- Having a history of alcohol and drug abuse
- Serious health concerns such as chronic pain
- Being reluctant or unwilling to seek help because of the stigma attached to mental health and substance abuse issues or suicidal thoughts
Warning Signs:
- Talking about wanting to die or to commit suicide
- Talking about having no reason to live or feelings of hopelessness
- Talking about unbearable pain, feeling trapped, or being a burden to others
- Behaving recklessly, perhaps by increasing drug and alcohol use
- Changing sleep patterns, including sleeping too little or too much
Seeking Support
If you or a loved one needs to talk to someone, trained crisis workers are available to provide free and confidential support 24 hours a day, 7 days a week, via the National Suicide Prevention Lifeline (1-800-273-8255). If you or someone you know seems to be in imminent danger, dial 911.
In less urgent instances, health care providers can help diagnose and treat some of the underlying conditions behind suicidal thoughts. For instance, 30 to 70 percent of suicide victims suffer from major depression or bipolar (manic-depressive) disorder, according to statistics cited by Mental Health America. The good news is that treatments including psychotherapy and prescription medications can help manage these conditions.
Self-Help Strategies
There are also strategies you can implement on your own to improve and maintain your mental health. Here are just a few suggestions to get you started.
Getting Active
Exercise can help ease the symptoms of depression and anxiety and keep them from coming back once you’ve got them in check. For instance, exercise can boost the brain’s output of natural chemicals, including endorphins, that enhance your feelings of well-being. It can also balance your body’s levels of stress-related hormones like cortisol and improve your ability to respond to stressful situations overall.
What’s more, physical activity can increase your confidence as you set and meet goals and start to look and feel better. It can also give you more opportunities for social interaction if you enjoy walking partners and workout buddies.
Culling Clutter
Experts also recommend decluttering your physical environment and your brain in order to reduce stress. An excellent way to do both is by designating a space for meditation in your home. If you’re able to devote an entire room to the practice, consider painting in in gentle earth tones or pastels. Like the rest of your home, try to keep it clean and clear of clutter to encourage a feeling of calm.
And you don’t have to devote an entire room to meditation in order to reap its rewards. For example, you could set aside a quiet corner of any room as long as it is an area that makes you feel comfortable and is free of frequent foot traffic and other distractions. Space can even double as your yoga and pilates exercise area as long as you store your mat and other equipment out of sight during meditation sessions. The key is to create a soothing space that is personalized to suit your preferences and allows you to concentrate on just being and breathing.
So, if you seek help in an emergency, access professional services to address underlying conditions, and take steps to maintain your own mental health while encouraging others to do the same, you can deal with depression before it leads to self-harm.