World Suicide Prevention Day
Each year on September 10, World Suicide Prevention Day, we pause to raise awareness to mental health and highlight support services. Suicide is one of the leading causes of death globally, often resulting from multifaceted influences of psychological, physiological, social and cultural factors present in one’s lifecourse (World Health Organization, n.d.). On this World Suicide Prevention Day, highlighting the importance of small steps is crucial. Acknowledging when you need extra time for yourself and beginning the journey towards healing is important. Healing does not only respond to grand gestures; small and incremental steps can result in powerful changes. If you or someone you know is struggling, starting with smaller actions can begin the path to achieving big goals.
Acknowledging what you are feeling
One of the most important and early steps in navigating mental health challenges is learning to acknowledge and accept what you are feeling. At times, it can be tempting to push emotions aside or minimize them. However, giving yourself the capacity to acknowledge your emotional experience, free of judgement, is a powerful act of self-awareness. Recognizing what you are feeling can bring clarity and a sense of control. The process of naming emotions helps to ground you in the present moment and validate your inner experience. It is ok if your feelings are difficult to name or explain, simply noticing them is a meaningful start. Creating that space for your emotions rather than suppressing them, lays the foundation for healing (Ford et al., 2018). Over time, openness with yourself can be the guide towards understanding your needs and taking steps toward support, connection, and growth.
Reconnect with your body
When feelings of distress become overwhelming, it’s common to feel disconnected from your body. This sense of detachment is a natural response to stress or trauma, but it can leave you feeling unanchored and emotionally adrift (Healthline, 2013). One effective way to begin reconnecting with yourself is through grounding techniques. These are intentional actions that bring your attention back to the present moment and remind you that you are in control. Practices like deep breathing, gentle stretching, or taking a walk outside, can signal your nervous system to reset and begin balancing your emotions (Healthline, 2023a). Physical cues often help shift your body out of a heightened state of distress and into a state of balance and regulation (GoodRx, 2023). While these actions may seem small, they can help to create a sense of stability during emotional turbulence.
Create a safety plan
A safety plan is a practical and personally tailored tool that outlines what to do and who to reach out to when you’re in crisis. In times of distress and crisis, safety plans can be life saving. They outline warning signs to the onset of a crisis, personalized coping strategies, a list of accessible support and emergency contacts, and a checklist to ensure your surrounding environment is safe (Centre for Suicide Prevention, n.d.). Creating this plan during a time of calmness and regulation can prepare you for moments when things feel out of control. Our team at Journey Psychology can assist you in developing a safety plan that meets your own needs and preferences.
Focus on the next hour
When life feels too heavy, shift your focus to just the next hour or couple of minutes. Tend to actions that can offer immediate support. Focusing on controlled and conscious breathing, acknowledging physical sensations or eating a snack are small acts to focus your attention to the present (Healthline, 2023b). In moments of acute emotional pain, your mind may want to jump far into the future but bringing it back to the present moment is essential. Allowing yourself to focus on the next few minutes or hours of the day can bring your mind to ease and make room for positive feelings of strength and courage. Breaking your day down into manageable moments may make overwhelming feelings more tolerable. It’s okay to take life one breath, one step, and one hour at a time.
Reach Out
One of the most powerful and transformative steps to take when you’re struggling is to reach out to others for support. While it may feel incredibly vulnerable, asking for help is not a sign of weakness. Instead an act of strength and self-respect. Whether it is confiding in a friend, family member, counselor, or support line, connecting with others can lighten the weight you carry. Talking openly as well as non-judgementally, about what you are going through can help to ease feelings of distress. Speaking face-to-face with a psychologist or calling a crisis support line offers outlets to support and growth. At Journey Psychology, we believe that everyone deserves support. We are here to guide you through your own journey of healing and self-growth.
You Are Not Alone
Struggling with your mental health can feel like you’re navigating a storm alone. But you are not alone. There are resources that can help, and small steps that can carry you forward, even when the path feels uncertain. This World Suicide Prevention Day, let’s remember that even the smallest steps can lead to hope and healing. Whether it’s naming your feelings, taking a walk, creating a safety plan, or simply breathing deeply, each action matters.
Crisis Lines:
Distress Line (Edmonton): 780-482-HELP (4357)
ACCESS 24/7: 780-424-2424
Brite Line (LGBTQ2+): 1-844-702-7483
First Responders Anonymous Helpline (24/7): 1-833-677-2668
Veterans Affairs Canada Crisis Line: 1-800-268-7708
Suicide Crisis Helpline: 9-8-8 (Call or Text)
Local emergency services: If you’re in immediate danger, please call emergency services.
References:
World Health Organization. (n.d.). Suicide. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/suicide
Rudd, M. D., Bryan, C. J., & Wertenberger, E. G. (2018). The critical role of mental health professionals in preventing suicide. Psychiatry Services, 69(1), 12–17. https://pmc.ncbi.nlm.nih.gov/articles/PMC5767148/#S69
Raypole, C. (2023, April 11). Intimacy vs. isolation: Why relationships are so important. Healthline. https://www.healthline.com/health/mental-health/intimacy-vs-isolation
Raypole, C. (2023a, October 11). 13 grounding techniques to manage stress and anxiety. Healthline. https://www.healthline.com/health/grounding-techniques
Kuhns, M. (2023, August 23). How grounding techniques help you cope with anxiety. GoodRx Health. https://www.goodrx.com/health-topic/mental-health/grounding-techniques-anxiety-coping
Centre for Suicide Prevention. (n.d.). Safety plans. Centre for Suicide Prevention. https://www.suicideinfo.ca/local_resource/safety-plans/
Raypole, C. (2023b, October 11). 13 grounding techniques to manage stress and anxiety. Healthline. https://www.healthline.com/health/grounding-techniques
