Many of us have been touched by the tragedy of suicide. We may have lost someone close to us or been moved by the loss of someone we may have never met. When a suicide happens, those left behind often experience deep shock. Even if they knew the person was struggling, they may not have expected suicide would be the result. However, many people who find themselves in a suicide crisis can and do recover. Suicide can be prevented, and everyone can play a role by learning the warning signs of suicide and finding the words to reach out to someone you are concerned about.

Pain isn’t always obvious. Yet most people who are considering suicide show some warning signs or signals of their intentions. The signs or changes in behavior may appear in conversations, through their actions, or in social media posts. These are of most concern if the behavior is new, has increased or seems related to a painful event, loss, or change. Some signs to look for include:

• Talking about wanting to die or suicide
• Looking for a way to kill themselves
• Feeling hopeless, desperate, trapped
• Giving away possessions
• Putting affairs in order
• Reckless behavior
• Uncontrolled anger
• Increased drug or alcohol use
• Withdrawal
• Anxiety or agitation
• Changes in sleep
• Sudden mood changes
• No sense of purpose

If any of these signs are present, call the National Suicide Prevention Lifeline at 800-273-8255:

• Talking about death or suicide
• Seeking methods for self-harm, such as searching online or obtaining a gun
• Talking about feeling hopeless or having no reason to live

Learn more about the warning signs at www.SuicideisPreventable.org and download the e-card for quick reference.

Take a moment to watch this short clip that can be shared via social media.

Find the Words and Create a Safe Space:

Feeling connected to friends, family, and our community can be a protective factor for suicide. As we reenter and rebuild the fabric of our daily lives that were so fundamentally disrupted, reconnecting with supportive relationships and practicing positive coping skills is essential for our emotional well-being. Use this time to reach out to someone in your life and let them know that you are comfortable to talk about anything they need, including suicide, and should they ever come to a point where they are questioning their reasons for living, you will be there to listen and support them. Creating this safe space at a time when there is no crisis is one way we can play a role in suicide prevention.

“Are you thinking about suicide?” These words can be difficult to say, but when it comes to suicide prevention, none are more important. Asking someone directly about suicide can be difficult; being direct provides an opportunity for the person to open up and talk about their feelings. Asking directly about suicide will not suggest the idea to them. It is through the act of listening, expressing concern, and providing reassurance that they will feel supported. To learn more about the warning signs for suicide and tips to prepare for a conversation with someone you are concerned about visit the “Find the Words” section of the website: https://www.suicideispreventable.org/

Start the conversation

• Have a list of resources available
• Practice what you will say
• Mention the signs you have noticed
• Ask directly about suicide
  
• If they answer “yes”, stay calm, do not leave them alone, call 911 or the National Suicide Prevention Lifeline at 800-273-8255
  

Listen, express concern, reassure

• Listen and validate
• Let them know you care
  

Create a safety plan

• Ask about access to lethal means and help remove them if safe to do so
• Create a safety plan together
• Ask if they will refrain from using substances or agree to have someone monitor their use
• Get a verbal commitment that they will not act upon thoughts of suicide until they have met with a professional

Get help

• Provide resources
• Call the National Suicide Prevention Lifeline anytime at 800-273-8255
• If the situation is critical, call 9-1-1, or take the person to the nearest emergency room or walk-in psychiatric clinic

What NOT to say

• Do not ask in a way that indicates you want “No” for an answer, such as “You don’t really wanna die do you?”
• Do not tell the person to do it.
• Do not show anger or frustration.
• Do not promise secrecy.
  

If you think someone is thinking about suicide, listen to your instincts and take it seriously. Do not leave them alone. Call the National Suicide Prevention Lifeline at 800-273-8255 (TALK) at any time for assistance.

If you or someone you know needs help, please know that you are not alone. Crisis lines, counselors, intervention programs, and more are available to you, whether you are in crisis yourself or concerned about someone else. Spend some time learning about one or more of these resources and visit the Resource page to download a flyer:

• National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
• Crisis Text Line: Text HOME to 741-741
• The Trevor Project (for LGBTQ Young People): 1-866-488-7386
• Friendship Line (for Older Adults): 1-800-971-0016
• Trans Lifeline: 1-877-565-8860
• Teen Line: Call 1-800-852-8336 (from 6 p.m. to 10 p.m. PST)

Take a moment to watch a video created by our very own LAUSD students from Hilda Solis Learning Academy that won 1st place in California in the Directing Change video contest for the Suicide Prevention Category.

Dandelion video

Most of us experience any number of emotions from day to day. Experiencing negative emotions, especially when under stress, is part of the human experience; however, if left unprocessed or unacknowledged, they can cause physical and emotional harm. Prolonged crises, such as the ones we have experienced due to COVID, and any form of significant life transition, can lead to long-term and toxic stress. This type of stress can be especially amplified among those who were already experiencing significant life challenges, chronic health or mental health conditions, and disabilities.

Research has found that breathing practices are effective at reducing stress, balancing energy and emotions, and helping us process some of the more challenging feelings that can arise. We know that incorporating self-care, such as breathing, into our busy lives is easier said than done and may also be particularly challenging for those who have experienced trauma.

Being gentle with ourselves by setting boundaries and limits that support our mental health may be the most important self-care act of all. Schedule a 10-minute ‘Breathe Break’ into your calendar and use this time to remove distractions and partake in a breathing exercise of your choice. For example, try out one of the breathing exercises below or mindful breathing, which has been known to reduce feelings of stress and anxiety.

Belly Breathing
It may sound strange, but many people forget how to breathe properly, using their chest and shoulders to breathe, resulting in short and shallow breaths which can increase stress and anxiety. When you breathe, your belly should expand, involving your diaphragm, the large muscle in your abdomen. This type of breathing is known as diaphragmatic, or belly breathing, and can lower stress levels, reduce blood pressure, lower heart rate, and help us relax. Belly breathing is at the center of the practice of meditation which is known to help manage symptoms of depression, anxiety, and sleeplessness.

Watch, and share this 30-second Belly Breathing Animation.

Color Breathing
Visualize a color that represents how you want to feel. Imagine inhaling that color. Visualize a color that represents what you want to let go of, imagine exhaling that color. Repeat this visualization several times.

Square Breathing
One of the most common breathing exercises is referred to as square breathing, which is the act of breathing in the form of a square. Inhale 2…3…4… hold 2…3…4... exhale 2...3...4... hold 2...3...4

4-7-8 Breathing Technique
Otherwise known as “relaxing breath”, 4-7-8 breathing is a simple breathing exercise that can be done anywhere and anytime to aid in stress reduction, grounding, and even sleep. Inhale for a count of 4, hold for a count of 7, then exhale for a count of 8! Download and share the 4-7-8 Breathing Card and Social Media post.