The Suicide Prevention Toolkit



By: Megan Muñoz IMH


Some find it difficult to understand the struggle many have with suicidal thoughts. Part of this struggle has to do with how we sometimes categorize things we don’t understand. Suicidal thoughts and suicide are often thought of in black and white terms. For example: either someone is terribly depressed and suicidal or the thought has never entered their mind. But suicide and suicidal thoughts have a much longer and broader spectrum than we often realize. There is a long and difficult road of gray hues that fill in the gap between the starting point of never having had a suicidal thought and the end point where the act of suicide takes place.

We are not born with suicidal thoughts. However, we are born with the capacity to become overwhelmed by stress, adversity and pain that can threaten our ability to cope and lead towards thoughts of suicide as a solution. No one is completely exempt from the possibility of developing suicidal thoughts, however, some are born with a genetic disposition towards mental health struggles and lower resistance to stress. This can combine with painful and traumatic life circumstances and leave them feeling hopeless and stuck.

We all have a tipping point, where our capacity to live in the midst of internal and external chaos is challenged and we feel like we have exhausted all the tools in our life-coping toolbox. When this happens, suicide can seem like the only available tool left. Now let's talk about this tool that ends up in the toolbox of so many people. Varying degrees of suicidal thoughts can be found in others more often than we realize. Towards the lower and lighter end of the spectrum, we hear “I just want to give up,” “this feels impossible” or “there is no way out.” Towards the higher and darker side, these thoughts evolve into, “I don’t want to be here anymore,” “the only way out is to end my life,” “if I kill myself, the pain will go away” or “everyone would be better off if I were dead.”  

The more suicidal thoughts creep in, the more they become a plausible solution to overwhelming situations and struggles. Suicide rises to the top of the tool pile in the toolbox when hope in all the other instruments has been exhausted. The more suicide becomes the go-to tool, the quicker it will be reached for as the solution.

In light of this, what other tools can we reach for when we feel overwhelmed and weighed down by life?

Connection to others might just be one of the most valuable tools we have. One of our strongest means of fighting against despair and hopelessness is our connection to one another and a larger community. Even in the midst of terrible tragedy and trauma, there is much healing in the midst of safe and consistent community. Join a small group or therapy group; call a friend or family member; let someone know that you are struggling. If you are beginning to isolate yourself from community and relationships with others, this can be a warning sign that something is spinning out of control inside of you and you are losing capacity to cope.

Keep a list of phone numbers of people you can trust to call when you are experiencing emotional distress, suicidal thoughts or the desire to self-harm.

Create a box of items that make you feel calm and restore joy and hope in your life. Fill it with positive things that make you happy, for example:
·         A list of songs that are inspirational and build you up.
·         A self-made book of motivational quotes that remind you of your value and purpose.
·         Paints, pencils and other artistic items to help you express how you are feeling and create a unique piece of art to tell your story.
·         Pictures of people and places you love to remind yourself of the people that love you and the places that make you happy.
·         Funds or coupons to treat yourself to your favorite restaurant or coffee shop.

Identify what is causing you to feel overwhelmed and hopeless. Maybe it is a certain relationship, increasing stress at work or school, a recent life event such as a loss, trauma or accident.

Seek Counseling. Talk to a counselor or trained health professional about the suicidal thoughts you’ve been having. They can help you process and identify triggers for these thoughts and help you create a plan forward towards healing and health.

Call the suicide hotline 1-800-273-8255. Crisis centers around the US are available 24/7 to provide free and confidential emotional support.

When thoughts of suicide feel like the only tool left in the toolbox, it is difficult to access others, but there are always other options, even when it feels like they are lying out of reach. Even though it can be scary to invite someone into these deep parts of your struggle, trusted people can be a big help in finding the tools you need. With the right ones, you can work through and overcome suicidal thoughts so you can move forward in your life.


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