5 Ways Psychedelic Therapy Differs from Traditional Therapy
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Suicide prevention
First and foremost, my heart goes out to anyone who has been affected by suicidal ideation in themselves or their loved ones, and to anyone whose loved one has died by suicide.
You are not unnecessary. You are not superfluous. You have tremendous significance. Hence, love yourself. You are needed as much as the trees, as the flowers, as the birds, and as the sun, as the moon, as the stars. You have a reason to be here and you have a right to be the way you are.
Osho
Suicide: the problem
Suicide is an international problem of epic proportions. Around 800,000 people die by suicide every year — or one person every 40 seconds, twice the number who die from homicide.World Health Organization. 2021. Suicide Across The World (2016). [online] Available at: <http://awareness.who.int/mental_health/prevention/suicide/suicideprevent/en/> [Accessed 13 January 2021].
There is also evidence that for each adult who died by suicide there may have been more than 20 others attempting suicide.World Health Organization. 2021. Suicide Across The World (2016). [online] Available at: <http://awareness.who.int/mental_health/prevention/suicide/suicideprevent/en/> [Accessed 13 January 2021].
Suicide is the second leading cause of death in young people aged 15-29, after road injury.World Health Organization. 2021. Suicide Across The World (2016). [online] Available at: <http://awareness.who.int/mental_health/prevention/suicide/suicideprevent/en/> [Accessed 13 January 2021]., World Health Organization. Suicide in the world. Global health estimates. Geneva: World Health Organization, 2019, p.11.
More than 1 in 20 people make a suicide attempt at some point in their lives.World Health Organization. 2014. Preventing Suicide: A Global Imperative. [online], p.26. Available at: <https://www.who.int/mental_health/suicide-prevention/world_report_2014/en/> [Accessed 13 January 2021]. Their choice of method is the most important determinant of whether they live or die.
Suicide: the ripple effect
According to suicide survivor Kevin Hines, who I interviewed this month, for each suicide, 115 people on average are directly affected, and hundreds more are indirectly affected, hence the name of his documentary Suicide: The Ripple Effect.
My maternal grandmother died by suicide. She was 49, my age now. My mother was 2 weeks into her 15th birthday at the time. The tragedy of her death had a huge impact on my mother’s life and reverberated throughout my own life. It has also been felt in the lives of my kids, who have been affected by my own postpartum depression, which was very much related to intergenerational trauma via my mother’s line.
Each suicide has an untold ripple effect, and we must do all we can to prevent it. And yet, the numbers seem to be growing.
In the UK, deaths by suicide rose by 10.9% in 2018,Samaritans. Suicide Statistics Report 2019. [online], p.14. Available at: <https://media.samaritans.org/documents/SamaritansSuicideStatsReport_2019_Full_report.pdf> [Accessed 13 January 2021]. and the rate of females completing suicide under 25 increased 93.8% between 2012 and 2020.Samaritans. Suicide Facts And Figures. [online] Available at: <https://www.samaritans.org/about-samaritans/research-policy/suicide-facts-and-figures/> [Accessed 13 January 2021].
Suicide prevention
As you can hear in my interviews this month with Kevin Hines and Dr. James Greenblatt, there is a lot that can be done to help prevent suicide, both psycho-spiritually, and biochemically.
Kevin tells us that staying alive involves daily commitment and discipline, as with his bipolar with schizoaffective disorder, he is prone to continuing suicidal ideation.
In his interview, he urges those contemplating suicide to use the tips and tools he offers to stay alive.
He talks of suicide being the result of the feeling that we cannot tolerate lethal amounts of emotional pain.
He also says that pain is inevitable, but suffering is optional, in a nod to Buddhist and meditation teachings, which train us to observe our pain without acting on it, to sit with it rather than try to escape it, with the result that it usually, eventually fades. And if it comes back, we know it will fade again, as long as we befriend it and sit with it, rather than run away from it.
If you feel suicidal it is essential that you work with a mental health practitioner to help you, and that you ask for help immediately, from friends, family, or even strangers.
I would also add that getting to the root cause of your mental health issues and suicidal ideation (many of these root causes are alluded to in the accordions below), by working with an integrative or functional medicine practitioner, is essential to helping reduce suicide risk.
Below, I have listed some key resources, tips and techniques which I hope can be helpful to anyone suffering from suicidal ideation or caring for those who are suicidal.
Daily habits and practices to prevent suicidality
The following habits and practices allude to the root cause of suicidal ideation, and by addressing them and implementing them on a daily basis, can contribute to reducing suicidal ideation, helping to save lives.
There is a strong correlation between eating disorders and suicide: 5x more people with eating disorders die by suicide than those who have other mental health disorders.Kostro, K., Lerman, J.B. & Attia, E. (2014). The current status of suicide and self-injury in eating disorders: a narrative review. J Eat Disord 2,19. Available at: <https://link.springer.com/article/10.1186/s40337-014-0019-x>. [Accessed 13 January 2021]., Franko, D. L., & Keel, P. K. (2006). Suicidality in eating disorders: occurrence, correlates, and clinical implications. Clinical psychology review, 26(6), 769–782. Available at: <https://pubmed.ncbi.nlm.nih.gov/16875766/>. [Accessed 13 January 2021].
Dr. James Greenblatt, integrative child and adolescent psychiatrist, correlates this to the fact that the brains of eating disordered patients are particularly malnourished, and therefore not able to function optimally.
Indeed, a lack of key macronutrients such as fats and proteins, as well as key micronutrients such as lithium, vitamin D and certain B vitamins can greatly impact our brain, nervous system, and ability to make the right hormones and neurotransmitters for optimal mental health.
Make sure you are getting the right macro and micronutrients.
Nutritional deficiencies can contribute to mood issues and suicidal ideation.
Fats
The brain is made up of 60% fat, and healthy fats are essential to the optimal functioning of our brains, nerve transmission and neural plasticity.
Cholesterol
While cholesterol gets a bad reputation, and many of us are told to take statins to diminish it, adequate amounts of cholesterol are essential to the proper functioning of our brains and neuro-endocrine system. Indeed, there is a strong correlation between low cholesterol and suicidality.Segoviano-Mendoza, M., Cárdenas-de la Cruz, M., Salas-Pacheco, J., Vázquez-Alaniz, F., La Llave-León, O., Castellanos-Juárez, F., Méndez-Hernández, J., Barraza-Salas, M., Miranda-Morales, E., Arias-Carrión, O., & Méndez-Hernández, E. (2018). Hypocholesterolemia is an independent risk factor for depression disorder and suicide attempt in Northern Mexican population. BMC psychiatry, 18(1), 7. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769344/>. [Accessed 13 January 2021]., Messaoud, A., Mensi, R., Mrad, A., Mhalla, A., Azizi, I., Amemou, B., Trabelsi, I., Grissa, M. H., Salem, N. H., Chadly, A., Douki, W., Najjar, M. F., & Gaha, L. (2017). Is low total cholesterol levels associated with suicide attempt in depressive patients?. Annals of general psychiatry, 16, 20. Available at: <https://pubmed.ncbi.nlm.nih.gov/28428806/>. [Accessed 13 January 2021]., Zhang J. (2011). Epidemiological link between low cholesterol and suicidality: a puzzle never finished. Nutritional neuroscience, 14(6), 268–287. Available at: <https://pubmed.ncbi.nlm.nih.gov/22053758/>. [Accessed 13 January 2021]., Du, J., Zhu, M., Bao, H., Li, B., Dong, Y., Xiao, C., Zhang, G. Y., Henter, I., Rudorfer, M., & Vitiello, B. (2016). The Role of Nutrients in Protecting Mitochondrial Function and Neurotransmitter Signaling: Implications for the Treatment of Depression, PTSD, and Suicidal Behaviors. Critical reviews in food science and nutrition, 56(15), 2560–2578. Available at: <https://pubmed.ncbi.nlm.nih.gov/25365455/>. [Accessed 13 January 2021].
Essential Fatty Acids
EFAs, especially omega 3s, are crucial to optimal brain health and mood, and low omega 3s have been correlated with higher levels of suicidality.Hibbeln J. R. (2009). Depression, suicide and deficiencies of omega-3 essential fatty acids in modern diets. World review of nutrition and dietetics, 99, 17–30. Available at: <https://pubmed.ncbi.nlm.nih.gov/19136836/>. [Accessed 13 January 2021]., Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity, 2014, 313570. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/>. [Accessed 13 January 2021]., Sublette, M. E., Hibbeln, J. R., Galfalvy, H., Oquendo, M. A., & Mann, J. J. (2006). Omega-3 polyunsaturated essential fatty acid status as a predictor of future suicide risk. The American journal of psychiatry, 163(6), 1100–1102. Available at: <https://pubmed.ncbi.nlm.nih.gov/16741213/>. [Accessed 13 January 2021]., Du, J., Zhu, M., Bao, H., Li, B., Dong, Y., Xiao, C., Zhang, G. Y., Henter, I., Rudorfer, M., & Vitiello, B. (2016). The Role of Nutrients in Protecting Mitochondrial Function and Neurotransmitter Signaling: Implications for the Treatment of Depression, PTSD, and Suicidal Behaviors. Critical reviews in food science and nutrition, 56(15), 2560–2578. Available at: <https://pubmed.ncbi.nlm.nih.gov/25365455/>. [Accessed 13 January 2021].
Proteins
Proteins contain amino acids, which are the key building blocks for mental health neurotransmitters such as serotonin (happiness and contentment neurotransmitter), dopamine (motivation neurotransmitter), gaba (calming neurotransmitter), and others.
Getting adequate amounts of protein is essential to well functioning neurotransmitters, which are essential to balanced moods and anxiety levels. Low levels of tryptophan for instance may have an impact on suicidality. Branchey, L., Branchey, M., Shaw, S., & Lieber, C. S. (1984). Depression, suicide, and aggression in alcoholics and their relationship to plasma amino acids. Psychiatry research, 12(3), 219–226. Available at: <https://pubmed.ncbi.nlm.nih.gov/6593754/>. [Accessed 14 January 2021].
Vitamins
B vitamins, especially B6, folate and B12, are essential to mental health, and low levels have been shown to have an impact on mood and anxiety levels, and may have an impact on suicidality.Du, J., Zhu, M., Bao, H., Li, B., Dong, Y., Xiao, C., Zhang, G. Y., Henter, I., Rudorfer, M., & Vitiello, B. (2016). The Role of Nutrients in Protecting Mitochondrial Function and Neurotransmitter Signaling: Implications for the Treatment of Depression, PTSD, and Suicidal Behaviors. Critical reviews in food science and nutrition, 56(15), 2560–2578. Available at: <https://pubmed.ncbi.nlm.nih.gov/25365455/>. [Accessed 13 January 2021]., Schöpfer, J., & Schrauzer, G. N. (2011). Lithium and other elements in scalp hair of residents of Tokyo Prefecture as investigational predictors of suicide risk. Biological trace element research, 144(1-3), 418–425. Available at: <https://pubmed.ncbi.nlm.nih.gov/21671085/>. [Accessed 13 January 2021].
Vitamin D is essential for the manufacture of serotonin and hormones, both of which are essential for moods, sleep and anxiety levels.
Vitamin D deficiency may have an impact on suicidality.Kim, S.Y., Jeon, S.W., Lim, W.J., Oh, K.S., Shin, D.W., Cho, S. J., Park, J.H., Kim, Y. H., Shin, Y.C. (2020). Vitamin D deficiency and suicidal ideation: A cross-sectional study of 157,211 healthy adults, Journal of Psychosomatic Research, Vol. 134. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0022399920300246>. [Accessed 13 January 2021]., Tariq, M. M., Streeten, E. A., Smith, H. A., Sleemi, A., Khabazghazvini, B., Vaswani, D., & Postolache, T. T. (2011). Vitamin D: a potential role in reducing suicide risk?. International journal of adolescent medicine and health, 23(3), 157–165. Available at: <https://pubmed.ncbi.nlm.nih.gov/22191178/>. [Accessed 13 January 2021]., Grudet, C., Malm, J., Westrin, A., & Brundin, L. (2014). Suicidal patients are deficient in vitamin D, associated with a pro-inflammatory status in the blood. Psychoneuroendocrinology, 50, 210–219. Available at: <https://pubmed.ncbi.nlm.nih.gov/25240206/>. [Accessed 13 January 2021].
Minerals
Lithium is a trace mineral that can be found in drinking water, and is an essential mineral for moods and neuroplasticity. Low levels of lithium may contribute to suicidal ideation.Schöpfer, J., & Schrauzer, G. N. (2011). Lithium and other elements in scalp hair of residents of Tokyo Prefecture as investigational predictors of suicide risk. Biological trace element research, 144(1-3), 418–425. Available at: <https://pubmed.ncbi.nlm.nih.gov/21671085/>. [Accessed 13 January 2021]., Smith, K. A., & Cipriani, A. (2017). Lithium and suicide in mood disorders: Updated meta-review of the scientific literature. Bipolar disorders, 19(7), 575–586. Available at: <https://pubmed.ncbi.nlm.nih.gov/28895269/>. [Accessed 13 January 2021]., Cipriani, A., Hawton, K., Stockton, S., & Geddes, J. R. (2013). Lithium in the prevention of suicide in mood disorders: updated systematic review and meta-analysis. BMJ (Clinical research ed.), 346, f3646. Available at: <https://pubmed.ncbi.nlm.nih.gov/23814104/>. [Accessed 13 January 2021]., Beurel, E., & Jope, R. S. (2014). Inflammation and lithium: clues to mechanisms contributing to suicide-linked traits. Translational psychiatry, 4(12), e488. Available at: <https://pubmed.ncbi.nlm.nih.gov/25514751/>. [Accessed 13 January 2021].
Zinc is also an essential mineral for mental health, and low levels may be correlated with higher rates of suicide.Rafalo-Ulinska, A., Piotrowska, J., Kryczyk, A., Opoka, W., Sowa-Kucma, M., Misztak, P., Rajkowska, G., Stockmeier, C. A., Datka, W., Nowak, G., & Szewczyk, B. (2016). Zinc transporters protein level in postmortem brain of depressed subjects and suicide victims. Journal of psychiatric research, 83, 220–229. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5107146/>. [Accessed 13th January 2021].
Poor diet
A diet high in sugars and processed, refined carbohydrates can be very inflammatory, and there is a strong correlation between suicidal ideation and inflammation.Beurel, E., & Jope, R. S. (2014). Inflammation and lithium: clues to mechanisms contributing to suicide-linked traits. Translational psychiatry, 4(12), e488. Available at: <https://pubmed.ncbi.nlm.nih.gov/25514751/>. [Accessed 13 January 2021]., Janelidze, S., & Brundin, L. (2013). Inflammation in suicidality: implications for novel treatment options. Modern trends in pharmacopsychiatry, 28, 188–202. Available at: <https://pubmed.ncbi.nlm.nih.gov/25224900/>. [Accessed 13 January 2021]., Bay-Richter, C., Linderholm, K. R., Lim, C. K., Samuelsson, M., Träskman-Bendz, L., Guillemin, G. J., Erhardt, S., & Brundin, L. (2015). A role for inflammatory metabolites as modulators of the glutamate N-methyl-D-aspartate receptor in depression and suicidality. Brain, behavior, and immunity, 43, 110–117. Available at: <https://pubmed.ncbi.nlm.nih.gov/25124710/>. [Accessed 13 January 2021]., Jacob, L., Stubbs, B., & Koyanagi, A. (2020). Consumption of carbonated soft drinks and suicide attempts among 105,061 adolescents aged 12-15 years from 6 high-income, 22 middle-income, and 4 low-income countries. Clinical nutrition (Edinburgh, Scotland), 39(3), 886–892. Available at: <https://pubmed.ncbi.nlm.nih.gov/31000339/>. [Accessed 13 January 2021].
Read more about correcting your nutrition for better mental health.
Much has been written about the gut-brain connection, and one of the best things you can do for your mental health is to make sure that your gut is healthy.
Gut permeability, poor digestion and absorption, gut dysbiosis, parasites and pathogenic bacteria, inflammation of the gut can all contribute to depression, anxiety, poor memory, poor attention, and suicidality.Ohlsson, L., Gustafsson, A., Lavant, E., Suneson, K., Brundin, L., Westrin, Å., Ljunggren, L., & Lindqvist, D. (2019). Leaky gut biomarkers in depression and suicidal behavior. Acta psychiatrica Scandinavica, 139(2), 185–193. Available at: <https://pubmed.ncbi.nlm.nih.gov/30347427/>. [Accessed 13 January 2021]., O’Donovan, A., Rush, G., Hoatam, G., Hughes, B. M., McCrohan, A., Kelleher, C., O’Farrelly, C., & Malone, K. M. (2013). Suicidal ideation is associated with elevated inflammation in patients with major depressive disorder. Depression and anxiety, 30(4), 307–314. Available at: <https://pubmed.ncbi.nlm.nih.gov/23504697/>. [Accessed 14 January 2021].
Read more about how to heal your gut.
A lack of optimal sleep (under 7-8 hours) can lead to inflammation, which can lead to suicidal ideation.Tae, H., Jeong, B. R., & Chae, J. H. (2019). Sleep problems as a risk factor for suicide: Are certain specific sleep domains associated with increased suicide risk?. Journal of affective disorders, 252, 182–189. Available at: <https://pubmed.ncbi.nlm.nih.gov/30986733/>. [Accessed 14 January 2021]., Simmons, Z., Erickson, L. D., Hedges, D., & Kay, D. B. (2020). Insomnia Is Associated With Frequency of Suicidal Ideation Independent of Depression: A Replication and Extension of Findings From the National Health and Nutrition Examination Survey. Frontiers in psychiatry, 11, 561564. Available at: <https://pubmed.ncbi.nlm.nih.gov/33192680/>. [Accessed 14 January 2021]., O’Donovan, A., Rush, G., Hoatam, G., Hughes, B. M., McCrohan, A., Kelleher, C., O’Farrelly, C., & Malone, K. M. (2013). Suicidal ideation is associated with elevated inflammation in patients with major depressive disorder. Depression and anxiety, 30(4), 307–314. Available at: <https://pubmed.ncbi.nlm.nih.gov/23504697/>. [Accessed 14 January 2021].
There is a very high correlation between childhood trauma and suicidality.Bahk, Y. C., Jang, S. K., Choi, K. H., & Lee, S. H. (2017). The Relationship between Childhood Trauma and Suicidal Ideation: Role of Maltreatment and Potential Mediators. Psychiatry investigation, 14(1), 37–43. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5240465/>. [Accessed 13 January 2021]., Institute of Medicine (US) Committee on Pathophysiology and Prevention of Adolescent and Adult Suicide; Goldsmith SK, Pellmar TC, Kleinman AM, et al., editors. Reducing Suicide: A National Imperative. Washington (DC): National Academies Press (US); 2002. 5, Childhood Trauma. Available at: <https://www.ncbi.nlm.nih.gov/books/NBK220932/>. [Accessed 13 January 2021].
It is very important to find a good trauma therapist to work with to address and heal your childhood trauma or any ill effects from Adverse Childhood Experiences (ACEs).
We know that the best therapies for trauma are usually somatic therapies, those that work with the body and cellular memory rather than the more cognitive therapies such as CBT, though these can be healing too.
In addition to healing your trauma, balancing your nervous system, which may have been dysregulated by the effects of trauma, will be very helpful so that you react appropriately to current situations and people, rather than under-reacting or overreacting inappropriately to current situations based on past traumatic stress.
Read more about healing trauma.
Chronic stress, whether from traumatic events in your past, or from ongoing stressful circumstances in your present, can dysregulate your nervous system, cause hormone and neurotransmitter imbalances, and gut issues, which can all lead to mental health issues such as depression, anxiety and suicidal ideation.Miller, A. B., & Eisenlohr-Moul, T. A. (2019). Biological responses to acute stress and suicide: A review and opportunities for methodological innovation. Current behavioral neuroscience reports, 6, 141–150. Available at: <https://pubmed.ncbi.nlm.nih.gov/33224711/>. [Accessed 14 January 2021]., Miller, A. B., & Prinstein, M. J. (2019). Adolescent Suicide as a Failure of Acute Stress-Response Systems. Annual review of clinical psychology, 15, 425–450. Available at: <https://pubmed.ncbi.nlm.nih.gov/30786243/>. [Accessed 14 January 2021]., O’Connor, D. B., Green, J. A., Ferguson, E., O’Carroll, R. E., & O’Connor, R. C. (2017). Cortisol reactivity and suicidal behavior: Investigating the role of hypothalamic-pituitary-adrenal axis responses to stress in suicide attempters and ideators. Psychoneuroendocrinology, 75, 183–191. Available at: <https://pubmed.ncbi.nlm.nih.gov/27837698/>. [Accessed 14 January 2021].
Managing your stress appropriately and effectively is essential to managing your mental health.
Read more about managing your stress.
Poverty, unemployment, financial stress, a lack of agency and social status, can all contribute to feelings of worthlessness, depression, anxiety and suicidality.Ju, Y. J., Park, E. C., Han, K. T., Choi, J. W., Kim, J. L., Cho, K. H., & Park, S. (2016). Low socioeconomic status and suicidal ideation among elderly individuals. International psychogeriatrics, 28(12), 2055–2066. Available at: <https://pubmed.ncbi.nlm.nih.gov/27456081/>. [Accessed 14 January 2021]., Bernburg, J. G., Thorlindsson, T., & Sigfusdottir, I. D. (2009). The spreading of suicidal behavior: The contextual effect of community household poverty on adolescent suicidal behavior and the mediating role of suicide suggestion. Social science & medicine (1982), 68(2), 380–389. Available at: <https://pubmed.ncbi.nlm.nih.gov/19019522/>. [Accessed 14 January 2021]., Bantjes, J., Iemmi, V., Coast, E., Channer, K., Leone, T., McDaid, D., Palfreyman, A., Stephens, B., & Lund, C. (2016). Poverty and suicide research in low- and middle-income countries: systematic mapping of literature published in English and a proposed research agenda. Global mental health (Cambridge, England), 3, e32. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454768/>. [Accessed 14 January 2021].
Indeed, 79% of suicides occurred in low and middle income countries in 2016 compared to the wealthiest countries.World Health Organization. 2021. Suicide Across The World (2016). [online] Available at: <http://awareness.who.int/mental_health/prevention/suicide/suicideprevent/en/> [Accessed 13 January 2021].
Learn coping mechanisms which can help if you are facing difficult economic and environmental circumstances.
Read more about how to cope with difficult economic and environmental circumstances.
Healthy connections with others, healthy relationships, and a healthy community are essential for our mental health, and can often be the difference between life and death when it comes to suicide.
Feeling that you are connected to others, that you matter to others, and that your life is important to those in your life, is often a key to survival in the face of suicidal ideation.
Often, those who have suicidal ideation feel that they don’t matter to others, that they are a burden, or that others would be fine or even better off without them. Nothing could be further from the truth, and remember that this is erroneous and driven by mental illness.
Read more about how to build healthy connections and relationships.
Since the advent of Instagram and Snapchat in 2012, there has been a substantial increase in mental health issues, especially among tweens and teens. There is a correlation between social media use and mental health issues such as depression and anxiety, and a corresponding increase in suicidal ideation and completed suicide in this demographic.Memon, A. M., Sharma, S. G., Mohite, S. S., & Jain, S. (2018). The role of online social networking on deliberate self-harm and suicidality in adolescents: A systematized review of literature. Indian journal of psychiatry, 60(4), 384–392. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278213/>. [Accessed 13 January 2021].
Furthermore, popular culture shows such as “13 Reasons Why” on Netflix have been shown to correlate with an increase in suicide among young people.Bridge, J. A., Greenhouse, J. B., Ruch, D., Stevens, J., Ackerman, J., Sheftall, A. H., Horowitz, L. M., Kelleher, K. J., & Campo, J. V. (2019). Association between the release of Netflix’s 13 Reasons Why and suicide rates in the United States: An interrupted times series analysis. Journal of the American Academy of Child and Adolescent Psychiatry, 59(2), 236-243. Available at: <https://www.jaacap.org/article/S0890-8567(19)30288-6/fulltext>. [Accessed 13 January 2021].
It is essential to manage your, and your children’s social media use and choice of media content so that they are conducive to healthy behaviours and states of mind.
Read more about how to manage your technology and social media use.
Getting outside in nature, and resetting our circadian rhythms with sunlight are essential for our mental health, and can be valuable in helping us get some perspective on our humanity within the grand scheme of things, sleep better, balance our nervous system, and feel better about our lives.Helbich, M., de Beurs, D., Kwan, M. P., O’Connor, R. C., & Groenewegen, P. P. (2018). Natural environments and suicide mortality in the Netherlands: a cross-sectional, ecological study. The Lancet. Planetary health, 2(3), e134–e139. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846805/>. [Accessed 14 January 2021]., Marqueze, E. C., Vasconcelos, S., Garefelt, J., Skene, D. J., Moreno, C. R., & Lowden, A. (2015). Natural light exposure, sleep and depression among day workers and shiftworkers at arctic and equatorial latitudes. PloS one, 10(4), e0122078. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4398445/>. [Accessed 14 January 2021].
Read more about connecting more with nature and natural light.
Getting appropriate amounts of exercise — not too much, not too little, can be very helpful to diminish suicidal ideation, low mood and anxiety. Sibold, J., Edwards, E., Murray-Close, D., & Hudziak, J. J. (2015). Physical activity, sadness, and suicidality in bullied US adolescents. Journal of the American Academy of Child and Adolescent Psychiatry, 54(10), 808–815. Available at: <https://pubmed.ncbi.nlm.nih.gov/26407490/>. [Accessed 14 January 2021]., Davidson, C. L., Babson, K. A., Bonn-Miller, M. O., Souter, T., & Vannoy, S. (2013). The impact of exercise on suicide risk: examining pathways through depression, PTSD, and sleep in an inpatient sample of veterans. Suicide & life-threatening behavior, 43(3), 279–289. Available at: <https://pubmed.ncbi.nlm.nih.gov/23901428/>. [Accessed 14 January 2021]., Ghose, B., Wang, R., Tang, S., & Yaya, S. (2019). Engagement in physical activity, suicidal thoughts and suicide attempts among older people in five developing countries. PeerJ, 7, e7108. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6570999/>. [Accessed 14 January 2021]., Vancampfort, Davy & Firth, Joseph & Rosenbaum, Simon & Schuch, Felipe & Mugisha, James & Van Damme, Tine & Carvalho, Andre & Stubbs, Brendon. (2017). Physical activity and suicidal ideation: A systematic review and meta-analysis. Journal of Affective Disorders. 225. Available at: <https://www.researchgate.net/publication/319270879_Physical_activity_and_suicidal_ideation_A_systematic_review_and_meta-analysis>. [Accessed 14 January 2021]., Hrafnkelsdottir, S. M., Brychta, R. J., Rognvaldsdottir, V., Gestsdottir, S., Chen, K. Y., Johannsson, E., Guðmundsdottir, S. L., & Arngrimsson, S. A. (2018). Less screen time and more frequent vigorous physical activity is associated with lower risk of reporting negative mental health symptoms among Icelandic adolescents. PloS one, 13(4), e0196286. Available at: <https://pubmed.ncbi.nlm.nih.gov/29698499/>. [Accessed 14 January 2021].
Suicide survivor Kevin Hines for instance advocates doing a number of push ups to distract yourself from suicidal thoughts.
There is a correlation between being addicted to substances and behaviours, and suicidality.Yuodelis-Flores, C., & Ries, R. K. (2015). Addiction and suicide: A review. The American journal on addictions, 24(2), 98–104. Available at: <https://pubmed.ncbi.nlm.nih.gov/25644860/>. [Accessed 13 January 2021].,The association between suicidality and internet addiction and activities in Taiwanese adolescents. Comprehensive psychiatry, volume 55, issue 3, April 2014. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0010440X13003441>. [Accessed 13 January 2021]., Miles, C. P. (1977). Conditions predisposing to suicide: A review. Journal of Nervous and Mental Disease, 164(4), 231–246. Available at: < https://psycnet.apa.org/record/1978-01164-001>. [Accessed 13 January 2021].
Over 50% of all suicides are associated with alcohol and drug dependence and at least 25% of alcoholics and drug addicts commit suicide. Over 70% of adolescent suicides may be complicated by drug and alcohol use and dependence.Miller, N. S., Mahler, J. C., & Gold, M. S. (1991). Suicide risk associated with drug and alcohol dependence. Journal of addictive diseases, 10(3), 49–61. Available at: <https://www.sciencedirect.com/science/article/abs/pii/S0010440X13003441>. [Accessed 13 January 2021].
Dealing with addiction in a healthy way, and detoxifying from addictive substances and behaviours, is an important step in reducing the risk of suicide.
Read more about how to detoxify from addictive substances and behaviours.
High levels of toxicity, whether from man made or natural sources, such as heavy metals, air pollution, moulds, infections, and other toxins may be correlated with higher levels of suicidality.Figgs, L. W., Holsinger, H., Freitas, S. J., Brion, G. M., Hornung, R. W., Rice, C. H., & Tollerud, D. (2011). Increased suicide risk among workers following toxic metal exposure at the Paducah gaseous diffusion plant from 1952 to 2003: a cohort study. The international journal of occupational and environmental medicine, 2(4), 199–214. Available at: <https://pubmed.ncbi.nlm.nih.gov/23022839/>. [Accessed 13 January 2021]., Seltenrich N. (2018). Air Pollution and Suicide: Exploring a Potential Risk Factor. Environmental health perspectives, 126(7), 074002. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6108843/>. [Accessed 13 January 2021].
High levels of toxins, whether from moulds, heavy metals, air pollution or infections (such as Lyme disease) can lead to an inflammatory response, and we know that there is a link between inflammation and suicide.Brundin, L., Bryleva, E. Y., & Thirtamara Rajamani, K. (2017). Role of Inflammation in Suicide: From Mechanisms to Treatment. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 42(1), 271–283. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143480/>. [Accessed 13 January 2021]., Bransfield R. C. (2017). Suicide and Lyme and associated diseases. Neuropsychiatric disease and treatment, 13, 1575–1587. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481283/>. [Accessed 13 January 2021].
We also know that certain pharmaceuticals can increase the risk of suicide, for instance certain antidepressants BMJ (2017). Antidepressants and murder: case not closed. Available at: <https://www.bmj.com/content/358/bmj.j3697/rr-4>. [Accessed 13 January 2021].
It is important to avoid and detoxify from both man-made and natural toxic compounds as much as possible, in order to preserve your mental health.
Further resources
Below are some additional resources if you or your loved ones are suffering from suicidal ideation:
- National Suicide Prevention Lifeline (USA): 1-800-273-8255
- Samaritans (UK): 116 123
- International Suicide Hotlines
Resources from suicide survivor Kevin Hines
- The Art of Wellness – 10 step regimen + 12 videos on how to better balance your brain health today
- Suicide – The Ripple Effect documentary
- It Was An Instant Regret – how to survive suicidal ideation short video for teens and others
- Resources for Parents
Recommendations by suicide survivor Kevin Hines
- The Social Dilemma Netflix documentary
- The Survivor’s Club, Ben Sherwood
- The Inflammation Spectrum, Dr. Will Cole
