It’s National Suicide Prevention Month, which means it’s time to talk about an uncomfortable, yet incredibly important topic. Although suicide is still considered “taboo”in many parts of our society, suicidal thoughts are more common than many people realize. Someone can experience them occasionally or for long periods of time—and you don’t always know what someone else is carrying.
When we talk about suicide prevention, we often focus on risk factors: depression,trauma,substance use, isolation, major life changes, and other experiences that can increase someone’s vulnerability. But there's another side of the conversation that deserves just as much attention: protective factors.
Protective factors are the relationships, resources, skills, beliefs, and circumstances that can help protect us when life becomes overwhelming. Together, they form a safety net.And you don't have to be currently experiencing suicidal thoughts to start building yours.
Here are nine places to start.
1. Stay Connected
Isolation can make difficult thoughts even harder to carry.
Think about the people you can be honest with, such as friends, family members, coworkers, a therapist, or someone else you trust. You don’t have to wait until you're in crisis to say, “I'm having a really hard time right now.” Connection doesn’t necessarily mean having a huge support network. Sometimes one safe person, even if it’s a therapist, can make a significant difference.
2. Get Professional Support
You don’t have to wait until you reach a breaking point to see a therapist. Therapy can provide a place to recognize patterns, process difficult experiences, develop coping skills, and build resilience before you’re in crisis. Think of mental health support the same way you might think about physical health care: you don't have to wait until something is seriously wrong before you seek help.
3. Remember Your Inherent Value
When we’re struggling, it's easy to start measuring our worth by what we accomplish, how much we help others, or whether we feel like we’re “doing enough.” But your value isn’t dependent on your productivity. You are still worthy when you need to rest. You are still worthy when you make mistakes. You are still worthy when you need help. You are still worthy when you're struggling.
4. Take Care of the Basics
Sleep, nutrition, movement, hydration, time outside, connection, and other forms of basic self-care can sound almost too simple when we’re dealing with serious emotional distress. But they’re important pieces of the bigger picture. Start small. Eat something. Drink some water. Take a shower. Go for a short walk. Get some sleep. Step outside for some fresh air. Sometimes mental health care begins with meeting your most basic needs.
5. Create a Safety Plan
If you’ve experienced suicidal thoughts before, consider creating a written safety plan while you’re feeling relatively stable. A safety plan can help you identify your personal warning signs, coping strategies, supportive people, professional resources, and steps you can take to make your environment safer if suicidal thoughts become more intense. The goal isn’t to wait until you’re in crisis and then figure out what to do.
6. Develop Healthy Coping Strategies
Everyone experiences difficult emotions, but not every coping strategy is equally helpful.Building a toolbox of healthy ways to manage distress, such as mindfulness, journaling, exercise, creative activities, spending time in nature, or practicing grounding techniques can often help when things feel overwhelming.
7. Find a Sense of Purpose
Having a sense of purpose or meaning can provide an important source of resilience during difficult times. Purpose doesn’t have to mean having a grand life mission. It might come from your relationships, work, creativity, spirituality, caring for others, contributing to your community, or simply having something you're looking forward to. When lifefeels overwhelming, even small reasons to keep moving forward can matter.
8. Limit Access to Things You Could Use to Hurt Yourself
When someone is experiencing a suicidal crisis, creating distance between them and potentially lethal means can provide valuable time for the intensity of the crisis to pass. If you’ve experienced suicidal thoughts, consider talking with a trusted person about how to make your environment safer. This might include securely storing medications or firearms, asking someone else to temporarily hold certain items, or making other changes based on your individual circumstances.
9. Practice Asking for Help
Sometimes the hardest protective factor to build is the willingness to actually use the others. Many of us have learned to be independent, push through difficult situations, or avoid “burdening” other people. But needing help isn’t a failure.Practice asking for help before you’re desperate for it. Tell someone when you’re struggling. Ask a friend to sit with you. Make the therapy appointment. Talk to your doctor. Let someone know what you need. The more comfortable you become with asking for support, the easier it can be to reach for that support when you really need it.
You Don’t Have to Carry It Alone
If you’ve experienced suicidal thoughts, you don’t carry that pain alone.
And if you're worried about someone else, don’t be afraid to ask directly whether they’re thinking about suicide. Asking someone about suicide does not put the idea in their head. It can open the door to an honest conversation and help someone feel less alone.
You don’t have to wait until you're in crisis to start building your safety net. Consider reaching to us here, or by contacting info@deepwatermichigan.com or 734.776.8251ext. 700. Proudly serving Ann Arbor, Ypsilanti, and the surrounding area, with virtual counseling available throughout Michigan.
If you or someone you know is experiencing suicidal thoughts or a mental health crisis in the United States, call or text 988 to reach the Suicide & Crisis Lifeline. If there is an immediate danger, call 911 or go to the nearest emergency department.
By Jennifer Blough, LPC