What do I do if I or someone I know is suicidal?
Acknowledge sign of suicide in a friend. Show you friend you care. And get help as soon as you can! Tell to a trusted adult i.e. favorite teacher, counselor, parent, coach, family friend, etc.
"Hey _______, I'm worried about my friend. What should I do?"
What happens after I tell a trusted adult?
A counselor will get in touch to check in with you or your friend and have a fully confidential conversation with you/your friend and help connect you/them to the resources you/they need. Your counselor will be with you every step of the way to support you.
How do I reach out to a friend I'm worried about?
Talk to them and be direct. Ask them "You've been/seemed _____ lately, what's going on?" Try to avoid asking "Are you okay?"
We would love if you went straight to a trusted adult, but if you are feeling unsure, talk to a youthline/hotline!
If you're feeling worried about someones immediate safety outside of school hours call safeoregon and they will do a well check at the persons house if needed and connect them with the supports you need (school will be notified).
Yes! You can get support without having to tell your parents. Reach out to your counselor and they will help you get connected.
What do I do if the support doesn’t help?
Tell parent or counselor, and try again! The first time doesn't always work, but that doesn't mean that it won't ever work. You are worthy of getting help.
How do I develop healthy coping mechanisms, or move away from unhealthy ones? (Self-Harm Information)
Try to get some exercise, sleep, something you enjoy doing, (i.e.listen to music, draw, journal) and talk to someone; venting is a great way to take the load off of your chest. ♡
Here are a few other strategies to cope with self-harm urges:
The 15 - Min. Rule - When you feel the urge to self-injure, instead of giving into the urge immediately, tell yourself that you will wait and set a 15 minute timer. After the timer is up, notice how you feel.
Non-Harmful coping mechanisms - Go to a friend or relative’s house. Pamper yourself. Have a bath with bath oil. Do something active. Clean up or clear out your wardrobe. Go for a walk. Choose a random object and think of 10 different uses for it. Write down how you are feeling and then tear it up or rip it up. Punch a punch bag or kick something soft. Scream into a pillow.
Practice Mindfulness - Practice techniques such as breathing, relaxation, and mindfulness to help you to “ride the wave” of self-harm urges. Reading and thinking about the times when you have NOT acted on the urge can also be very helpful.
Keep a Log - It can be very helpful to keep a log of the times you did and did not self-injure even though you felt the urge and reflect on it. You keep a log so that when you feel the urge to self-injure again, you can remember all the times you have chosen not to, and remember how strong you were then and how strong you are now.
Remember That it is a Choice - “I stopped cutting because I always could have stopped cutting; that’s the plain and inelegant truth. No matter how compelling the urge, the act itself was always a choice. I had no power over the urge, but the act itself was always a choice. I had no power over the flood tide of emotions that drove me to that brink, but I had the power to decide whether or not to step over. Eventually I decided not to.” - Caroline Kettlewell, in her story of recovery from self-injury
If you do need to self-harm, focus on reducing the physical damage:
Make sure anything you cut yourself with is clean
Set limits before you self harm if you are unable to stop the urge completely
Have an emergency plan and learn first-aid
Treat the injury afterwords appropriately; clean the wound, use a band-aid, etc.