People are struggling with suicidal thoughts, especially with pandemic-related anxiety, depression, and loneliness casting a heavy gloom.
Japan is reeling from an alarming rise in suicide, with more people dying by suicide in a single month than by COVID-19 during the entire pandemic. And a November 2020 study in
BMJ suggests preventive action must be taken now to strengthen mental health in order to avoid this distressing trend from emerging throughout the world.
Approximately 9.3 million Americans reported having
suicidal thoughts, according to CDC statistics from 2015. By contrast, an estimated 1.3 million attempted suicide that year, confirming that most people who have these thoughts don’t act on them.
After 30 years of clinical practice at Amen Clinics, including thousands of suicidal patients, it’s clear that having thoughts about suicide isn’t uncommon. One of the most important findings from treating thousands of patients at Amen Clinics is this: Suicide is a permanent solution to a temporary problem.
SUICIDE IN THE BRAIN
You may think it’s your fault that you’re contemplating ending your own life. However,
brain SPECT imaging reveals that people with suicidal thoughts often have abnormal activity in the brain. The brain imaging work at Amen Clinics, which includes over 300 people who have attempted suicide, has found that certain
brain patterns are common in people with thoughts about self-harm.
Amen Clinics brain imaging studies on suicide and brain function have been published in peer-reviewed journals, including
Translational Psychiatry and
The Journal of Neuropsychiatry and Clinical Neurosciences. These studies show that suicidality is associated with dysfunction in the brain’s limbic system (emotional centers), impaired impulse control, and low blood flow in a region known as Brodmann Area 25 that is commonly seen in
treatment-resistant depression.
“When my patients see their brain scans, it can be so helpful in reducing the shame, guilt, and self-blame they feel,” says
Daniel Emina, MD, a neuropsychiatrist at Amen Clinics and the author of the upcoming book
The Suicide Solution. “When people understand why they feel the way they do, and that there are ways to enhance their brain health and reduce suicidal thinking, it can be life-saving and life-changing. It can help them chart a path into life and freedom.”
8 WAYS TO FIND HOPE WHEN DARK THOUGHTS CLOUD YOUR MIND
1. Look for distractions.
If you get stuck on suicidal thoughts, picture a big red stop sign in your mind and say, “STOP!” Keep a list handy with ways to distract yourself from looping thoughts, such as taking a walk, exercising, getting in nature, reading an uplifting book, petting your dog, dancing to your favorite music, or eating a mood supportive meal (portion appropriate healthy fats, proteins, and complex carbs) that includes
mood foods that fight depression. Consider channeling your negative emotions into creative actions (journaling, painting, cooking, making music, caring for others, etc.)
2. Challenge your negative thoughts.
Are you filled with thoughts like these?
“I’m worthless.”
“Life isn’t worth living.”
“My family would be better off without me.”
These are
ANTs (automatic negative thoughts) that infest your mind and steal your happiness. Learning to question your thoughts is one of the most important tools you can use to find the light amid the darkness. Whenever you have one of these thoughts, ask yourself if it is true. Then ask yourself if the opposite of that thought is true and look for examples.
3. Remember to breathe.
“If you feel overwhelmed by suicidal thoughts, it’s common for your breathing to become quicker and shallower, which in turn can activate your fight or flight system, driving up your stress neurotransmitters, and impairing decision-making,” says Dr. Emina. Whenever you have suicidal thoughts, remind yourself to breathe deeply (deep belly breaths, not with your chest), taking twice as long to exhale as the inhale. For example, inhale for 3 seconds, hold it for one second, then exhale for 6 seconds. Doing this 10 times can help you feel better and clear your thinking.
4. Reach out to someone.
If clouds of dark thoughts descend on you while you’re alone, reach out to a family member, friend, minister, counselor, or any other person who will be supportive. “When suicidal thoughts are closing in on you, it can be hard to think about who to contact, so it’s a good idea to make a list of people in your support system so you’ll have it available when you need it,” says Dr. Emina. Simply add them to your favorites on your phone or use an APP like “My3App” to help you organize your safety net.
5. Don’t drink alcohol.
Over one-third of suicide victims consumed alcohol prior to their suicide attempt, according to
statistics. Alcohol decreases blood flow to the prefrontal cortex, an area involved in impulse control, judgment, and decision-making. “When you drink or use other substances that lower activity in the frontal lobes, it can reduce your impulse control which can have devastating consequences,” says Dr. Emina. “When you’re in a stable state, you may think, ‘I want to die…but I don’t want to hurt my children.’ When alcohol fogs your thinking, you’re less likely to consider the consequences of your actions.”
6. Create a Hope Box
A strategy that many patients find helpful is to find a box and fill it with things that give you hope and that make you want to live. Make a list of the reasons why life is worth living. Include quotes, mantras, and verses that encourage you, photos of the people you love, mementos that are meaningful to you, and cards or letters that make you smile. Whenever you’re feeling down, open your Hope Box and let it fill you with inspiration.
7. Think about the legacy you’re leaving.
Remind yourself that children and teens who lose a parent to suicide are three times more likely to take their own lives, according to research in
The Psychiatric Clinics of North America.
8. Seek professional help.
You don’t have to face troublesome thoughts alone. Finding a mental health care professional who uses brain imaging can help you understand your brain, optimize its function, develop strategies to challenge your thoughts, and find hope and healing. Work with a professional to create a pre-emptive safety plan to include reducing access to any potential methods of self-harm while creating a network of supports.
If you are having suicidal thoughts, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).
At Amen Clinics, we have treated hundreds of people who have attempted suicide, and thousands more who have contemplated it. We specialize in precision psychiatry that includes brain SPECT imaging to identify underlying brain abnormalities that increase the risk of suicide and offer personalized treatment plans to optimize the brain and lead to a happier, healthier outlook on life.
If you or a loved one is experiencing suicidal tendencies and would like more information on how to heal your brain and love your life, find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
