September 10 marks World Suicide Prevention Day (Image: GETTY)
Dr Katy James, a renowned psychologist, has broken down the essentials about suicidal ideation, spotting the symptoms, understanding the signs and offering support.
The clinical director at Vita Health Group emphasised the necessity for greater awareness and more open conversations regarding this daunting topic to decrease the number of lives lost to suicide annually.
Symptoms of a mental health crisis or suicidal thoughts typically include overwhelming desires to end one’s life, feelings of being a burden, immense shame or guilt, and other severe emotions such as intense anger, profound sadness, or heightened anxiety.
These disturbing psychological states can also have physical manifestations, including involuntary withdrawal from social groups, alterations in eating and sleeping habits, increased engagement in dangerous behaviours, or escalating reliance on substances like drugs or alcohol.
Dr James expressed: “If you’re struggling with difficult thoughts and feelings, sometimes it can feel like there is nothing that will help or comfort you. However, there are a number of strategies that can help you to cope. Your feelings of pain are very real, but it’s important to remember that they are temporary, and they will pass.”
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She outlined six straightforward steps, advising individuals to tackle each one at their own speed and in a manner that suits them best. Dr James, contrary to common perception, urged people to contact their GP as the first step rather than waiting until they reach a crisis point where they can no longer cope alone.
Your GP can assist you in finding the appropriate support, therapies, and medications that may be available to you. The Doctor highlighted: “If you’re experiencing anxiety and depression, you can refer yourself for free to an NHS Talking Therapy service.”
The Samaritans helpline is also accessible 24 hours a day, 365 days a year for free on 116 123 or text SHOUT to 85258 for confidential 24/7 crisis text support.
Dr James then advised individuals to attempt to “stay in the present moment” and when life’s problems seem too overwhelming, breaking down the day into smaller segments can help regain control. She elaborated: “Plan for the next few hours and write down what you might do next to help you manage your thoughts and feelings.”
The specialist also emphasised the importance of jotting down one’s thoughts as a form of therapy, explaining: “Think of your writing time as a safe space which is free from judgement. After you’ve written down your thoughts and feelings, you may feel a sense of relief from ripping up the paper and throwing it away.”
Moreover, the expert strongly advocated for replacing social media scrolling with face-to-face interactions. A break from social media can reduce harmful comparisons that often lead to feelings of inadequacy, fostering the impression that “our own life is worse or that we are not as happy or successful as other people”.
Fostering connections with loved ones in person is beneficial for mental health, and it’s not always necessary to seek advice, as the expert pointed out: “Sometimes letting them know that you don’t want them to fix anything, but you just want to share your feelings, can be helpful… talking about how we feel can significantly help to manage negative thought cycles and reduce symptoms. Even if you don’t want to share how you are feeling, spending time with someone you trust and appreciating being around them can help you cope with difficult thoughts and feelings.”
Dr James suggested creating a personalized “mental health first aid box” filled with cherished memories, comfort items, and enjoyable activities that bring a smile to one’s face, such as favourite quotes, loved ones’ photos, cuddly toys, beloved books, or meaningful scents.
In light of the alarming statistic that suicide is the leading cause of death in the UK for individuals under 35, with an average of five young people taking their lives daily, Dr James shared her expert advice for those who suspect someone they know may be suicidal.
Dr James acknowledged the persistent stigma surrounding suicide, which can lead to feelings of helplessness or avoidance. However, she emphasised that simply reaching out and listening to someone experiencing suicidal thoughts can be a lifesaving act.
When approaching these individuals, Dr James recommended being open and empathetic, using phrases like: “I can’t imagine how painful this is for you, but I would like to try to understand.”
She stressed the importance of listening without judgment, blame, or criticism, allowing the person to express their emotions freely. In the throes of a meaningful dialogue, an expert has recommended mirroring a person’s comments to validate comprehension and show full engagement.
Elaborating on this advice, the specialist said: “Ask about their reasons for living and dying and listen to their answers: Then try to explore and elaborate on their reasons for living in more detail.”
The encouragement extended towards seeking help can greatly diminish the shame associated with it, whether one turns to a physician, therapist, or mental health charity, alongside urgent support for those encountering a downward spiral.
The expert further underscored the importance of upholding pledges made to loved ones, including the simple act of making a follow-up call as promised. Adhering to such commitments can forge trust and demonstrate the worth of seeking assistance.
Dr James advised: “If you or someone you care about is experiencing an emotional or mental health crisis and needs immediate attention, reach out to your/ the person’s GP out-of-hours service, or call the NHS on 111. If you fear for your own safety, go to A&E or dial 999 for immediate medical assistance. If you fear for someone else’s safety, guide them to A&E or dial 999.”
