Often there is not one singular cause that can lead someone to thinking about suicide. It’s often a combination of factors that build up and become overwhelming. Below are some common contributing factors, but it is not an exhaustive list:

• Certain mental health issues, such as depression, post-traumatic stress disorder (PTSD), bipolar, schizophrenia or psychosis and borderline personality disorder
• Intense levels of stress, such as because of work, caring responsibilities or money worries
• Experiencing distress
• Relationship troubles
• Grief and bereavement
• Alcohol or substance use
• Bullying and discrimination, such as racism
• Isolation or loneliness

Particular groups of people also face a heightened risk of suicidal thoughts. However, if you belong to one of the groups below it doesn’t mean you will, but there may be a greater vulnerability:

• Men: For every 4 people who die by suicide in Scotland, 3 of those are men [National Records of Scotland].
• People living in rural or remote areas: Individuals in rural areas have an increased risk of suicide compared to those living in urban areas. Among men, the risk is almost twice as high [Canadian Journal of Psychiatry].
• Those who have a history of self-harm or who have attempted suicide previously: A 2023 study indicated that a previous suicide attempt was the strongest risk factor for death by suicide [The Lancet].
• Those who are bereaved by suicide: Research shows there is a 65% greater chance of suicide for those who have lost someone because of suicide compared to other causes [BMJ Open].
• LGBTQIA+ individuals: 31% of people in the LGBTQIA+ community report having attempted suicide [NHS Scotland].
• Young people (under 25): 1 in 4 deaths in young people aged 5 to 24 were probable suicides [Public Health Scotland].

Losing a loved one to suicide is very challenging. It can bring feelings of shame, guilt or make you feel like you are to blame. The most important thing to remember is it is not your fault.

You do not have to cope with your loss on your own. Support is available. Speak to your friends and family, or your GP or specialist organisations that support people affected by suicide loss. At Change Mental Health, we have a Suicide Bereavement Support Service for people living in Highland and Argyll & Bute. See the bottom of the page for information about contacting the service.

Reach out

You may feel you can’t speak about how you’re feeling. But this is the first step to getting help. Try talking to someone you feel you can trust. If you don’t feel you can do this, there are helplines you can call at the top of this page.

Don’t decide today

You don’t need to act on your thoughts right now. Try to focus on just getting through today. You can always reassess how you feel tomorrow.

Use your ‘safety plan’

Your safety plan should include warning signs, your coping strategies and identified friends, family and professional resources to support you. When you are feeling suicidal, follow the plan one step at a time until you are safe.

If you need a safety plan, you can follow this guide.

Go to a safe place

This could be your bedroom, a friend’s house or a library. Wherever you feel most comfortable in.

Be aware of your triggers

Triggers are things which make you feel worse. You may find that certain music, photos or films make you feel worse. Try to stay away from these.

Be around other people

You may find it too difficult to speak to anyone now. That’s okay. But try not to spend too much time alone. You could go to a shopping centre, gym, coffee shop or park. Being around people can help to keep you safe, even if they don’t know how you’re feeling.

Stay away from drugs and alcohol

These substances affect parts of your brain that control judgement, concentration, behaviour and emotions. Using them may make you feel worse and more likely to act on suicidal thoughts.

Be alert: Keep an eye out for subtle changes in behaviour that may signal distress. Not everyone who is struggling will openly express thoughts of suicide.

Be honest: It’s important to approach the topic of suicide directly and openly. Express your concerns to the person you’re worried about and don’t shy away from asking if they are considering suicide. Let them know that it’s okay to talk about their feelings and that you’re there for them.

Ask for a safety plan: Following the safety plan created by a person you’re supporting can help you and them to communicate what is important when feeling suicidal and arrange to check in with each other going forward.

Listen: Sometimes, the most powerful form of support is simply being there and actively listening. Create a safe and non-judgmental space for the person to share their thoughts and feelings. Resist the urge to offer advice or solutions. Instead, focus on validating their emotions and providing empathy. Read our guide on how to support someone with their mental health.

Encourage professional support: While offering a listening ear is valuable, it’s essential to encourage seeking professional help. Assure them that there are trained professionals who can provide the support and guidance they need. If they are worried about going to an appointment, you could offer to go with them if you are comfortable.

Take care of yourself: Supporting someone with suicidal thoughts can take a toll on your own mental health. Remember to prioritise your own self-care and seek support when needed. Lean on friends, family members or support services for guidance and encouragement.

Remember that you are not alone, and it’s okay to ask for help when you need it. Taking care of yourself allows you to be a more effective source of support for others.