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If you or someone you love is dealing with a crisis right now, please call 1-800-273-8255 to reach the National Suicide Prevention Lifeline. A compassionate guide to managing suicidal thoughts and finding hope If you’re struggling with suicidal thoughts, please know that you are not alone and that you are worthy of help. Your life and well-being matter. When you’re suffering, life’s challenges can feel overwhelming and even insurmountable. This workbook is here to help you find relief and solutions when suicidal thoughts take over. Grounded in cognitive behavioral therapy (CBT), this compassionate workbook offers practical tools to guide you toward a place of hope. It will help you identify your reasons for living, manage intense emotions and painful thoughts, and create a safe environment when you are in a crisis. You’ll also find ways to strengthen social connections, foster self-compassion, and rediscover activities that bring joy and meaning to your life. This workbook is here to support you. However you are feeling at this moment, remember the following: You are worth it, you are loved, and you matter. Contents Foreword 1. Introduction 2. Understand Your Suicidal Thoughts 3. Uncover Causes 4. Cope with Crises 5. Reduce Emotional Pain 6. Foster Self-Compassion and Acceptance 7. Increase Hope 8. Strengthen Relationships 9. Make Meaning 10. Create Safety 11. Plan for the Future Appendix A. A Note to Concerned Friends and Family Members Appendix B. Additional Resources References Acknowledgments About the Author WORKSHEETS AND EXERCISES Why I Want Change Confidence Boosters My Story My Reactions to My Suicidal Thoughts Other People’s Reactions to My Suicidal Thoughts Environmental Influences on Mental Health Experiences of Discrimination and Sources of Strength Connected to My Identity The Role of Nonsuicidal Self-Injury Encouraging Self-Statements Risk Factors That Affect Me What Causes My Pain Do I Feel Hopeless? My Connections to Life My Capability for Suicide Signs That I’m in Crisis Ten Ways to Reduce Emotional Pain People Who Can Help When I’m in Crisis How to Ask for Help Staying Safe Emergency Services I Can Contact to Stay Safe My Crisis Plan Summary Different Parts of My Pain Step 1: Define Your Problem Step 2: Brainstorm Possible Solutions Step 3: The Actions I’ll Take Reframing Painful Thoughts Awareness of Experiences Mindfulness Practice Self-Compassion Practice Acceptance Practice Overcome Obstacles Help-Seeking Plan Find Inspiration from Others Look Forward to Things Build Confidence Through Past Experiences More Reasons for Optimism Shift Your Viewpoint Respond to Feelings Emotional Uplifts Track Changes in Emotional Intensity Make a Hope Kit My Current Connections Strengthening Relationships Relationship Goals My Reasons for Wanting to Meet New People Reasons for Living Inventory My Most Important Reasons for Living My Most Important Reasons for Living Values Find Meaning in Actions Find Meaning in Experiences Find Meaning in Relationships Find Meaning in Suffering Make a Meaning Collage Capability for Suicide Make a Safety Word Cloud Pros and Cons of Opening Up to Others Change Check-In My Mental Health Plan If you or someone you love is dealing with a crisis right now, please call 1-800-273-8255 to reach the National Suicide Prevention Lifeline. You can also text HOME to 741741 to reach a crisis counselor at the Crisis Text Line.A compassionate guide to managing suicidal thoughts and finding hopeIf you're struggling with suicidal thoughts, please know that you are not alone and that you are worthy of help. Your life and well-being matter. When you're suffering, life's challenges can feel overwhelming and even insurmountable. This workbook is here to help you find relief and solutions when suicidal thoughts take over.Grounded in cognitive behavioral therapy (CBT), this compassionate workbook offers practical tools to guide you toward a place of hope. It will help you identify your reasons for living, manage intense emotions and painful thoughts, and create a safe environment when you are in a crisis. You'll also find ways to strengthen social connections, foster self-compassion, and rediscover activities that bring joy and meaning to your life. This workbook is here to support you. However you are feeling at this moment, remember the following: You are worth it, you are loved, and you matter. "If you're struggling with suicidal thoughts, please know that you are not alone and that you are worthy of help. Your life and well-being matter. When you're suffering, life's challenges can feel overwhelming and even insurmountable. This workbook is here to help you find relief and solutions when suicidal thoughts take over. Grounded in cognitive behavioral therapy (CBT), this compassionate workbook offers practical tools to guide you toward a place of hope. It will help you identify your reasons for living, manage intense emotions and painful thoughts, and create a safe environment when you are in a crisis. You'll also find ways to strengthen social connections, foster self-compassion, and rediscover activities that bring joy and meaning to your life. This workbook is here to support you. However you are feeling at this moment, remember the following: You are worth it, you are loved, and you matter."-- Provided by publisher "This important, evidence-based workbook helps those with suicidal thoughts create a crisis plan and establish a safe environment in the event that their thoughts become too much to bear. Readers will also find tools to reduce psychological pain and increase hope; strengthen social connections; take part in meaningful events to reduce suicidal thoughts and behavior; develop rG6esiliency in the face of future suicidal thoughts or behavior; and foster a sense of safety, psychological strength, and mental health"-- Provided by publisher