You Are Not Alone

Compiled by Tara Watkins, LICSW

Struggling to fight an invisible battle with suicidal thoughts may make us feel that we are alone. During these moments, a personalized suicide prevention kit which includes concrete objects and steps to help us get through the day, may be essential.

A suicide prevention kit is a collection of items that help us remember our reasons to live — even when we may feel that all hope is lost. If this sounds like something that might be useful, but you don’t know where to start, the following ten suggestions from the American Foundation for Suicide Prevention (AFSP) and The Mighty (an online community offering peer support for those experiencing mental health challenges) may be a good place to begin.

(*** Please note that this list is not all inclusive and any suicide prevention kit should be explored first and foremost with your personal therapist or clinician. If you do not have a therapist or clinician and are experiencing suicidal thoughts, please call the National Suicide Prevention Lifeline at 1-800-273-8255, or reach the Crisis Text Line by texting “START” to 741741. For local support please reach out to the Providence Center’s Emergency Services line at 401-308-2139. This line is answered by a trained clinician 24 hours a day, seven days a week.)

Potential things to include in a suicide prevention kit.

1. A Suicide prevention plan or safety plan:  A suicide prevention or safety plan is often the most important item. Typically, a safety plan includes a list of numbers you can call in a crisis, some coping strategies, and ways you can distract yourself when you are feeling suicidal. Each plan is tailored to the individual needs of the person and is usually worked on in partnership with their therapist. 
   
   One woman describes her safety plan in the following way: 
   “My therapist helped me create one when I was suicidal with many resources (including hours of operations and how to check in to different places) and list of family/friend contacts (that she contacted for me) that I know would help and care about my safety/life. She did not let me leave her office until this was done. It was very uncomfortable at the time, but I appreciate it now.”  –Megan H. (as sited on “The Mighty” website September 10th.)
   
   
2. Photos of Friends and Family: Feeling connection with others is part of being human. When we are struggling with suicidal thoughts, it may help to have visual reminders of the closest people in our lives. Photos help remind us that we are loved and matter. They help us remember some of the reasons we have to keep living and keep going during the darkest moments in our lives.
   
   
3. Artistic forms of expression (i.e. music, poetry, drawing, movement etc.): Sometimes it may seem hard to express what we are feeling inside. In times like these, expressing ourselves creatively may help. Whatever form of expression we choose, whether it be colored pencils, watercolor, listening to a special playlist, dancing or another form of movement… all ways we might channel our feelings and emotion.
   
   For many, listening to music provides comfort without needing to say a word. Use the music that soothes you the most – whether it is loud, pulsing beats or meditative tunes. Whatever helps ground and re center you. Have your list written down or create a playlist so that the music is on hand, with you anywhere you go.
   
   
4. Read a book. Keep a few books in your kit if reading helps you cope. (It is okay to take a break and distract ourselves by diving into a fictional or different world for a little while.) You may wish to consider the following three books if reading something that directly addresses suicidal feelings would be helpful:
   “Reasons to Stay Alive.” By Matt Haig
   “You Can Do All Things.”  By Kate Allan
   “Waking Up: Deciding to Die, Choosing to Live” by Terry Wise (Foreword by Rabbi Harold Kushner)
   
   
5. Journaling: Studies have shown that consistent journaling benefits depressive symptoms over time. When journaling, try to write out what your feeling-don’t worry about grammar or style. The important part is getting it out and down on paper. This act of release will hopefully help you feel a little better.  
   
   
6. Create a Gratitude List: When we are feeling deeply dissatisfied with life sometimes listing out things, we are grateful for help us remember what we are thankful for. Even when gratitude is the last thing on our mind, listing out the small things like “access to running water” or “my pet” or “the way it feels when I exhale” can remind us there are things we appreciate deep down.
   
   
7. Experience Nature: Reminders of how beautiful nature is can be helpful when we are feeling low. What’s your favorite natural setting to be in? Choose an object from your favorite location and save it. These objects often help us remember that there is still beauty in the world.  
   
   
8. Exercise: If you enjoy exercising to get out your frustrations and re-center, consider having an exercise object in your kit. For some that might mean a gym membership, or free weights, for others a yoga mat or sneakers to take a walk or run. Whatever you choose, try to allow yourself to truly participate in the activity and release some of the frustrations.
   
   
9. Letters: We all need to be reminded from time to time that our loved ones care about us. Saving birthday cards, complimentary emails (in a special folder you can access when your having a low day), or notes from friends and family, all may come in handy in difficult moments. Some may also benefit from reading letters they have written to themselves.  
   
   
10. Spiritual Practice: If you are religious, have a faith practice, or consider yourself spiritual – a religious object or text may help. Often in times of personal struggle, aspects of spiritual practice such as a prayer, words that give hope, or meditation help re-center and focus on connecting with something bigger than ourselves. (An important element when we are struggling with feeling like we are alone.)
    
    

Please note that if something mentioned above does not resonate with you, you do not have to use it. The important thing is to take time to think through what would really help you in a difficult moment and talk with a trusted professional about it to create an individualized plan for your needs. Then, choose to incorporate objects that support this plan into your kit.

Above all else remember- your life does matter, and you are not alone! Every small step you take – sometimes simply just putting one foot in front of other- will help get you through the toughest moments and continue to live.

If you need support right now, call the National Suicide Prevention Lifeline at 1-800-273-8255, or reach the Crisis Text Line by texting “START” to 741741.  All calls are confidential.

*****For local Support/help: Providence Center Emergency Psychiatric Services 401-308-2139. A clinician is available to speak with callers by phone 24/7 and may also be able to respond in person for support, depending on time of day of the call (generally, 8:30-4:30pm weekdays and 12-8pm on weekends.) *****

Reference Sources:  World Health Organization website The Mighty.com. September 10th edition focusing on Word Suicide Prevention Day (The Mighty is a safe and supportive peer lead community for those experiencing mental health challenges.)https://save.org/about-suicide/suicide-facts/  SAVE uses the most recent data available from the Centers for Disease Control and the World Health Organization; Rhode Island Chapter of American Foundation for Suicide Prevention.https://afsp.org/chapter/afsp-rhode-island/

Free Event for Survivors of Suicide Loss: November 23, 2019
Rogers Free Library
525 Hope Street (Route 114)
Bristol, Rhode Island 02809
10:00am-1:30pm.
Lunch provided.
To register or for more information please contact: Missy Ames
[email protected]
401-447-9816