Note from the Editor: Please welcome the Bipolar Parent back from my hiatus! I will be posting weekly personal, informative pieces on how to manage your bipolar disorder on Friday mornings. I hope that these posts will help you deal with depressive or manic episodes, and that you’ll be able to stabilize soon.
I wish you well!
Trigger Warning: This post contains a discussions of suicide. If you or someone you know is at risk of suicide, please:
- Call the U.S. National Suicide Prevention Lifeline at 800-273-8255
- Text TALK to 741741
- Or go to SpeakingOfSuicide.com/resources for additional resources.
What My Experience Being Suicidal Taught Me — and What It Can Teach You, Too
During my pregnancy with my son, I was so miserable, I not only almost ended my life, but his, too.
I was lonely and isolated, having moved 1500 miles away from my family and friends. I endured morning sickness for nine months straight and vomited so much, I lost 30 pounds rather than gaining any weight, putting me on a forced bed rest for six months.
And I was suffering from an undiagnosed bipolar depressive episode. At that time, I couldn’t handle just drifting from day to day in an interminable fog. I wasn’t able to make basic decisions, like what to eat or whether to shower. And it wasn’t like I wanted to die, I just couldn’t live anymore.
After I made an attempt on my life, trying to drown myself in the bath immediately after my son was born, things got better. I committed myself to a mental hospital where I was stabilized on medication and asked to create a Suicide Prevention Safety Plan.
If you’ve faced suicidal thoughts and have no desire to return to that place or even if you suffer from depression and think you might be suicidal, one powerful preventative action you can take is to create one of these plans.
The plan is a written set of steps to follow if you start to think of harming yourself. The benefit to making a suicide prevention plan is simple: following pre-determined steps is much, much easier than trying to figure out your next moves when you’re actively suicidal.
September 5th-11th is National Suicide Prevention Week, an annual campaign in the United States to raise awareness about suicide prevention techniques and the triggers of suicide. The week also tries to reduce the stigma surrounding suicide and normalize steps to prevent suicide and improve mental health. What better time to make a Suicide Prevention Safety Plan?
Are you ready to develop your plan? Find a template of the Brown Stanley Safety Plan, a plan recommended by the Suicide Prevention Lifeline website, here.
Have you printed your plan? Great. Here’s some information to include.
Familiarize yourself with the warning signs of suicide, both in general and specifically how they manifest to you. The first step in making a plan is to write down your warning signs. During what sorts of moods and situations do you find yourself thinking about self-harm? List three to five experiences that lead you down dark paths.
Being a woman with bipolar disorder, I have a few warning signs for when I’m sliding into a depressive episodes and may end up facing suicidal thoughts that I added to my plan. The first and most obvious one is a total lack of self-care. I usually drink up to 144 ounces of water a day, shower daily, and eat three meals. When I stop doing any of those, it’s time for me to take a look at whether I’m sliding into a depression.
Other warning signs are more subtle. I may feel tired all the time and can’t get out of bed, or I may feel weepy and more emotional than usual. One notable sign that’s very specific to me is that I’m no longer creative. Writing flows through my blood; I adore informing my readers or tugging on their heartstrings or both, and when writing becomes a chore and I start dreading it, that sends off klaxons in my brain that let me know I need to take action to get on a more even keel.
Think hard about specific triggers that you may have for depression or suicidal thoughts. List them here.
Next, write down three to five self-care techniques. What can you do for yourself that will help you re-center? List out physical activities that calm you down, like taking a nap, getting a snack, or even something as simple as brushing your teeth. For a long list of self-care techniques, click here.
My personal plan from the hospital didn’t have this section, but because I love self-care, I think it’s a great one. One of the quickest and easiest ways for me to feel better about myself is to take a brief, hot shower. If I can’t do that because I’m too busy with my four-year-old, then I wash my face and arms, brush my hair, and apply deodorant, all of which takes less than five minutes.
Another self-care tactic I use is to eat a healthy snack, like a yogurt or a piece of cheese or, if I have time, some sautéed zucchini squash. Yet another self-care tactic I like is to go outside and breathe in some fresh air, which helps me re-center and realize that life isn’t all about my problems.
Think about what helps you the most in the moment. List your specific self-care techniques here.
Step three is to write down three to five names and numbers of people who are good distractions for you. Who can you rely on to cheer you up with something other than focusing on yourself? If you have no one, write down social situations or place where you feel calm instead, such as in a library.
I wrote down my sister’s number. When my brain is screaming at me that I’m worthless, she can always acknowledge my pain and cheer me up by reminding me that I am valuable as a person to her specifically.
I also tap my online friends. I can message them with something like, “My brain is being mean to me and here’s why,” and they can respond whenever they’re available with virtual hugs and advice on the challenges I may be facing.
Think hard about trusted people in your life that you can rely on. If you do not have any, think about places with people that you can go to instead, like a park.
People You Can Ask for Help
After you write down distractions, write down three to five names and numbers of people you can ask for help. I know it’s hard to think of people who are genuinely interested in your problems and can help you. You may feel as if you have no friends. But think hard. There are likely people out there who want to help you.
This is where I wrote down my husband’s number, as he’s the person closest to me. It’s saved in my phone and I have it memorized, but he is the one who needs to know that I’m thinking of these things so he can tailor his approach, and possibly call in the big guns for me, such as:
Professionals or Agencies
Step five is to list out the names and numbers of doctors and addresses of crisis centers that you can go to in times of trouble. If you have a therapist, list him or her here. (If you need help finding a therapist, click here.) If you have a psychiatrist, this is where he or she needs to be. (For help getting a psychiatric evaluation, click here.) Write down the crisis center numbers and addresses as well. Then write down a suicide hotline for your country.
At the time of my hospitalization, I did not have a psychiatrist, but I did have a therapist. I wrote her number down, and then I wrote down the information for the psychiatrist that the hospital referred me to.
I filled this plan out at a discharge appointment with a doctor, so they were there to help me figure out what numbers to write down. But the crisis centers in your area are only a simple Google search away.
Making the Environment Safe
If you’ve followed all the steps in your plan up to this point, having called the professionals to help you with your suicidal thoughts, you need to make your environment safe until they can help you. What this means is that when making your plan, you need to joy down the two most effective ways to ensure your safety.
Be it withdrawing from other people or putting yourself among them, make sure these instructions resonate with you. You need to be able to take these steps, and if you’re on step six already and you’ve already called your doctors or an emergency number, then keep yourself from acting rashly. Take away anything that will help you enact your suicide plan to the best of your ability. Call a friend to help (step four) and ask them to remove temptations from your home, like knives or pills.
For my plan, I wrote down that I needed to secure child care for my infant son. I didn’t want to do anything to hurt him or even leave him behind in a place where he could get hurt, so making my environment safe was all about making the environment safe for him, too.
Finally, write down the most important positive aspect of your life. What is the one thing worth living for? What is your reason not to give up? What’s the driving force of your life that you would hate to leave behind? Hopefully the reason comes to you quickly, but if not, take some time to think hard and figure something out.
At the time of my hospitalization, my clear reason for living was to take care of my newborn. I printed a picture of him from the hospital’s computer, writing on the bottom, “The Reason I Am Here!” in bold, black and red markers.
Focusing on the care of my son helped me survive through suicidal thoughts.
Find your reason.
My experience with suicidal thoughts gave me the tools to use if I ever found myself in a situation again, such as if my medication ever stopped working or external or internal factors sent me back into a deep depression. The Suicide Prevention Safety Plan is one of those tools.
Now I am a happy, stable woman who happens to have a mental illness, one which I treat with a combination of medication, talk therapy, and self-care. While I’ve had hypomanic and depressive episodes in the interim years since my son’s birth, they’ve been nothing like my deep, debilitating depression during my pregnancy.
I’ve been fortunate enough to have learned how to manage my mental illness, but I still follow my plan when I need it.
I would highly recommend filling out a Suicide Prevention Safety Plan to use as one of the tools to help yourself. It will not only benefit you, but it’ll also benefit your loved ones as well. No one wants you to hurt yourself. And filling out a plan when you’re not in a time of crisis will help you know what to do when a problem hits.
Fill out the plan and place it in a spot where you and your loved ones can find it in times of trouble. You may not be able to prevent thoughts of self-harm but you can take steps to prevent yourself from leaving your life behind.
- National Maternal Depression Month: 9 Tips for Coping with Postpartum Depression
- How to Break Tasks Down into Bite-Sized Pieces when You Have Depression
- How to Support Someone Who Has Experienced the Death of a Loved One by Suicide