If You or Someone You Know Needs Immediate Help
Free Services Available 24 hours a day, 7 days a week
National Suicide Prevention Lifeline: Call 988
National Crisis Text Line: Text 'HELLO' to 741741
TELUS Health App: Visit https://studentsupport.telushealth.com/ca/home or call 877-376-7896
Suicide Warning Signs
Suicide does not discriminate, people of all genders, ages, and ethnicities can be at risk. [1] Suicidal behavior is complex, but knowing the warning signs can help save lives.
Persistent or intense suicidal thoughts are not a typical response to stress, and warning signs should be taken seriously. If you, or someone you know, is experiencing any of the following signs [2] - particularly if this behavior is new or increasing - please get help as soon as possible.
- Talking about wanting to die or to kill themself
- Looking for a way to kill themself
- Feelings of hopelessness or having no reason to live
- Feelings of unbearable emotional or physical pain
- Talking about feeling trapped, or believing there are no solutions
- Believing you are a burden to others
- Increased use of alcohol or drugs
- Acting anxious or agitated
- Engaging in reckless behavior
- Sleeping too little or too much
- Withdrawing or isolating themself from friends and family
- Showing rage or talking about seeking revenge
- Extreme mood swings
How to Help Myself
You are not alone. Getting immediate help from a strong support network before behavior escalates can help you decrease or overcome suicidal thoughts and feelings. [3] If you think you may need to talk to someone, but are unsure where to begin:
WHO: Friends, trusted professors and staff, mental health professionals, your doctor, or a spiritual leader
WHERE: Professional, confidential help is available. Call TELUS Health at 877-376-7896, The Center for Student Mental Health and Well-being at 906-487-2538, the National Suicide Prevention Hotline at 988 or text 'HELLO' to 741741
HOW: Be direct. Say, "I am having suicidal thoughts" or "I'm thinking about suicide and I want to talk but I don't know how."
In addition to working with a professional to identify the source of suicidal thoughts, restrict your means of self-harm, and make a safety plan [4]; you can work to reduce stress in the following ways:
Take Care of the Basics
- Sleep 7-8 hours a night and establish a bedtime and wake-up routine
- Eat nutritious, well-balanced meals regularly throughout the day
- Move your body without judgement in ways that feels good for 30 minutes a day
- Schedule an activity during the day that brings you pleasure - listening to music, time with a good book, a walk with a friend, or watching a funny movie
Seek Connection
- Journal your thoughts and feelings
- Practice self-compassion by being gentle and kind to yourself. Try speaking to yourself in the way you would speak to a friend or loved one
- Connect with your body through yoga, dance, gardening, painting, or another hobby that allows you to express yourself in a new or different way
- Schedule regular time with a friend or loved one
Enhance Coping Skills
- Learn to ground yourself; Stand barefoot, outside, and focus on the sensations that come up
- Practice mindfulness through activities that engage your senses; Focus on 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste
- Learn to take calming breaths such as 4-7-8 Breathing; Breathe in through your nose for the count of 4, hold the breath for the count of 7, exhale completely through your mouth for the count of 8. Repeat 3 times
- Begin a meditation practice; Apps such as HeadSpace, Calm, Insight Timer, Aura, and Simple Habit are good places to start
How to Help a Friend
QPR: Question - Persuade - Refer
If you think a friend might be thinking about or planning suicide, calmly and directly express your concern: "I have noticed you are going through a hard time, and I am concerned that you may be considering suicide. Have you ever had, or are you currently having suicidal thoughts?"
- Be supportive, not judgmental. Listen to what they share with you and acknowledge their feelings.
- Thank them for trusting you and validate their choice to share.
- Do not promise to keep it a secret. If they confirm suicidal thoughts, let them know for their own safety, you must share that information with appropriate resources so they can get help.
Persuade them to seek help, and offer to help them reach out. Encourage them to call TELUS at 877-376-7896 or the National Suicide Prevention Lifeline at 988 for free and confidential help 24 hours a day, 7 days a week, 365 days a year.
If you feel safe doing so, remove dangerous items that your friend might use to attempt suicide. [4]
Stay connected with them. Let them know you are going to continue to follow-up and talk with them about this to help them understand they are not alone. Continue to provide support for your friend while respecting your own limits and well-being. If you begin to feel overwhelmed, please contact a mental health professional for support.
QPR Training
QPR Training is a way for non-mental health professionals to learn the tools and resources to help someone in mental health distress. Training can be completed in less than an hour.
Access QPR Training Link
Use Access Code: MTU
References
[1] National Institute of Mental Health. (n.d.). Suicide Prevention. Retrieved on June 14, 2022 from, https://www.nimh.nih.gov/health/topics/suicide-prevention#part_2351
[2] Suicide Prevention Lifeline. (n.d.) We Can All Prevent Suicide. Retrieved on June 16, 2022 from, https://suicidepreventionlifeline.org/how-we-can-all-prevent-suicide/
[3] The Jed Foundation. (n.d.) Tips for Managing Suicidal Thoughts. Retrieved on June 16, 2022 from,https://jedfoundation.org/resource/what-to-do-when-youre-feeling-hopeless-or-thinking-about-suicide/
[4] Mayo Clinic Staff. (May 21, 2022). Are You Thinking About Suicide? How to Stay Safe and Find Treatment. Retrieved on June 16, 2022 from, https://www.mayoclinic.org/diseases-conditions/suicide/in-depth/suicide/art-20048230