As a teenager, you are living through may changes, day to day, week to week, while trying to answer the magical question of “Who am I?” During this time of life, it is completely normal to become confused and question yourself and the world as you start to learn more about yourself and future goals. In fact, this time of life can even be scary, especially as you develop through an increase in hormones and physical changes. As time progresses these stressors can lead to a lower self-esteem, lack of engagement in things you used to enjoy, and not wanting to live anymore, which are symptoms of depression and warning signs for suicide.
Here are some other factors that increase the risk of suicide in teens:
1. Prolonged bullying or harassment
2. Loss of close relationships (family member, friends, etc).
3. Exposure to violence or abuse (physical, sexual, or emotional)
4. Stressful life events
5. Substance use
When reflecting on the effects of stressors of being a teenager, it makes sense that suicide is the second leading cause of death in teenagers (traffic accidents being number one). In addition, rate of suicide is higher for LGBTQ+ teens than teens that identify as heterosexual due to feelings of isolation and rejection for expressing their sexual and gender identity. There is rarely one trigger or stressor that leads to suicide and self-harm in teenagers, but rather multiple stressors occurring while makes life feel unbearable and inescapable. Suicide is a preventable death when you recognize the warning signs early and have support through family, friends, teachers, coaches, mentors or a therapist. When notice the warning signs (See resources below) for suicidal thoughts and behaviors, it is important to notify an adult or your school counselor immediately so that you or your friend can receive the help and support they need. Lastly, the National Suicide Prevention Lifeline: 1-800-273-TALK (8255) is a free, 24-hour resource for teens to call and talk with a support that can help them in reducing and managing suicidal thoughts.
Another helpful factor in minimizing the feelings related to suicidal thoughts and feelings are increasing your form of self-care. Self-care is engaging in activities that you enjoy or that cause you to better deal with the stressors within life. Self-care can include these specific areas:
1) Physical: Eating 3 meals a day and snacking when necessary; Drinking water; Exercising and resting when your body is tired; Sleeping at least 6-8 hours a night; Showering or bathing.
2) Emotional: Listening to music; Deep breathing to relax; Meditating; Talking to someone about your feelings; Asking for hugs/high fives or reassurance when you feel down or lonely; Praying (if this applies to your belief system); Doing something fun (video games, sports, drawing/painting, etc); or treating yourself.
3) Social: Spending time with loved ones; Going to a party or school gathering; Joining clubs or sports teams; Calling or texting a friend or someone that brings you happiness.
4) Mental: Filling yourself with positive affirmations and beliefs about yourself; Journal about positives that happened within your day; Reflecting on why you matter to others and what makes you special; Mindfulness (focusing on your 5 senses); Taking a break when you notice yourself becoming overwhelmed.
These are 4 specific areas of self-care that you can develop and grow as you notice yourself experiencing specific stressors. Remember that it is okay to feel stressed and confused as you are exploring your identity, making new relationships, and growing within yourself and world. Be patient with yourself and know that you are not alone in this process but remember to focus on your self-care daily because you MATTER!
