Today, all over the world, people commit suicide for many reasons. It can happen among the young and old, among the poor and wealthy, among the popular and unknown—it can even happen to you and me. Most suicides are related to unhealthy mental status and psychiatric diseases, with depression, substance use disorders and psychosis being the most relevant risk factors. However, to prevent suicide, it is important not only to be healthy mentally, but more so physically, socially and spiritually as well. Here are some key tips to prevent suicide:
Nutrition
To have a healthy mind, you have to have a healthy body. A healthy, well-balanced diet can help us think clearly and improve concentration. Conversely, an inadequate diet can lead to over-fatigue and impaired decision-making.
In one recent study, the Dietary Approaches to Stop Hypertension (DASH) diet—low in foods with saturated fat and sugar—was found to reduce the risk of depression later in life. Eating more fruits, vegetables, healthy fats and whole grains was in fact linked to lower risk of depression and even suicide.
Exercise
Exercise strengthens not only the physical body but the mind as well. A study in university students showed that physical exercise was negatively associated with all measures of mental health problems and suicidality. Physical exercise seems to have such a strong anti-depressant effect (through good chemicals known as endorphins) and reductions in depressive symptoms are linked to reduced suicidal ideation.
Water
Water has been shown to have natural calming properties, likely because of addressing dehydration's effects on the body and brain. Drinking enough water is an important step in managing anxiety and can create feelings of relaxation.
The science behind this is that being dehydrated throws off the dopamine and serotonin balances in the brain, which are natural chemicals that can increase depression and anxiety. One of the fastest and easiest ways to improve your mood is by drinking a glass of water.
A study conducted in 2018 demonstrated that people who drank less water had a higher risk of depression and anxiety. On the other hand, individuals who drank a sufficient amount of water daily were more likely to be mentally healthy and happy.
Social Support
It has been established that social support from friends, family and even church groups, is associated with decreased likelihood of a lifetime suicide attempt. In Chinese university students, social support effectively reduced suicide risk via decreasing anxiety and depressive symptoms. From the mental health perspective, families, peers, teachers, and communities should work together to establish a better social support system to reduce suicide numbers. It is a good feeling when we have someone to talk to during our down moments.
Temperance
True temperance teaches us to dispense entirely the things that are harmful (e.g. drugs, tobacco, alcohol) and to use judiciously that which is good (e.g. food, exercise etc). It is important to practice temperance in all things. A number of recent US surveys have helped shed light on the relationship between alcohol and other drug use and suicidal behavior. Risk factors for suicide include drinking alcohol, smoking, and engaging in risky sexual behaviors. Let us try to avoid these harmful things which may cloud our minds into making the right decision.
Air
Sometimes just soaking up some sunshine, and breathing a little fresh air, can provide relief from depression symptoms too. Direct exposure to fresh clean air, conscious and more effective breathing, and specific breathing exercises can help enhance mental health.
Some studies show that even brief, temporary air pollution exposure may be linked to an increased risk for mental disorders like depression and schizophrenia, with damage starting as early as childhood up to adulthood. So let us make sure that we are breathing clean air today!
Rest
Long working hours are known to have a negative effect on health. In a recent study in Korea, they are associated with stress, depression, and suicidal ideation in young employees, aged 20 to 35. And, working 49 to 56 hours a week were linked to suicidal thoughts for both genders. According to statistics, work stress such as long hours and job strain is a leading cause of suicide among Americans. Let us make sure that we have adequate rest.
And what better way to rest than to sleep! Studies have shown that improving sleep not only provides immediate relief of sleep-related symptoms (e.g. nightmares), it may also lead to improvements in co-occurring pathology such as depression. Although depression showed the strongest link with suicide, poor sleep quality increased the risk for suicide by 34%. Insomnia or lack of sleep dramatically increases the risk of depression and vice versa and both increase suicide risk. Thus, adequate may reduce this risk.
Trust in a Divine Being
Last but not the last key for preventing suicide is to establish a close relationship with a Divine Being- whether it be God, Jehovah, Allah, Buddha, your choice. Life is a complex journey viewed through different lenses by different faith groups. But we can increasingly see the great potential of people of faith to prevent the tragedy of suicide. Faith communities know that practices of faith and spirituality can promote healthy living and provide pathways through human suffering, be it mental, emotional, spiritual, or physical. Studies have shown that religious affiliation is associated with less suicidal behavior in depressed inpatients and that religious countries (e.g., Philippines) have lower suicide rates.
Our faith to a divine being plays a crucial role in not prematurely taking this sacred gift of life. Faith gives us the blessed hope-knowing that Someone greater than us is in control, that Someone up in the heavens is open to our cries and pleas, and that Someone loves us so much. Trusting Someone higher and greater than all of us will give comfort and peace.
Let us choose to have a N.E.W.S.T.A.R.T today and prevent suicide.
References:
Bernert, RA and Joiner. TE. Sleep disturbances and suicide risk: A review of the literature.
Bjarnason, T. The Influence of Social Support, Suggestion and Depression on Suicidal Behavior Among Icelandic youth.
Bryant, Z. Association of Dietary Intake With Suicidal Ideation or Suicide Attempts in Adolescents.
Chu H, et al. Social Support and Suicide Risk Among Chinese University Students: A Mental Health Perspective.
Dervic, K. et al. Religious Affiliation and Suicide Attempt.
Haghighatdoost, F. et al. Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.
Kindelan, K. How diet can affect mental health: The likely link between food and the brain.
Kleiman, EM and Liu, RT. Social support as a protective factor in suicide: Findings from two nationally representative samples
Lifeworks. Mental health benefits of the outdoors.
Park, S. et al. The negative impact of long working hours on mental health in young Korean workers.
Pigeon, WR and Bishop, TM. The Strong Relationship Between Sleep and Suicide.
Sarris, J et al. Harnessing the Four Elements for Mental Health.
Suicide Prevention Resource Center. The role of faith communities in preventing suicide: A report of an Interfaith Suicide Prevention Dialogue.
Yoon, J et al. Relationship between Long Working Hours and Suicidal Thoughts: Nationwide Data from the 4th and 5th Korean National Health and Nutrition Examination Survey.
Williams, S. How Hydration Improves Mental Health.