September is National Suicide Prevention Month, a time when we aim to increase awareness about suicide — a leading cause of death in our country — and inspire more and more people to take actions that ultimately save lives. More specifically, next week (September 10th through 16th) is National Suicide Prevention Week, with World Suicide Prevention Day on Sunday, September 10th.
Although many people who contemplate or complete suicide are struggling with mental illness, that’s not true for everyone. A 2018 report from the Centers for Disease Control (CDC) reveals that, while the rate of suicide in the United States continues to increase, 54 percent of suicides occur without a diagnosed mental health condition. Even so, these individuals are not mentally healthy and are often triggered by cognitive distortions, or false thought patterns.
In today’s blog post, I want to focus on four cognitive distortions that are most relevant to suicide.
In relation to suicide, these errors in thinking serve as stressors or triggers and support the idea that life is unbearable. Let’s dig into four common cognitive distortions below. Before I begin, it’s relevant to note that these examples of flawed logic are the same ones often seen in patients with depression.
All-or-none thinking
With this cognitive distortion, individuals see things in black and white. Something is good or bad, right or wrong, with no room for compromise or middle ground. One research study revealed that absolutist words — like always, nothing, and completely — were 80 percent more prevalent within suicide forums than other online mental health forums.
Overgeneralization
Here, people attribute a negative and never-ending pattern to a singular event — something like, “My boyfriend broke up with me. No one will ever love me.” Hopelessness is related to overgeneralization — with a touch of all-or-none thinking and discounting the positive as well. This idea, defined as the belief that things will never be okay again, is one of the strongest predictors of attempted and completed suicides, particularly among individuals with depression.
Jumping to conclusions
There are two types of jumping conclusions. In mind reading, individuals assume they know what someone else is thinking. For example, if a loved one is distracted or uninterested, they may assume it’s related to something they did or said. It often triggers stress, sadness, and worry, which can lead to suicidal thoughts.
Similarly, in fortune telling, individuals predict the future based on little to no evidence. This cognitive distortion often becomes a self-fulfilling prophecy. For instance, an individual may tell themselves that they’ll feel even worse tomorrow; then, they toss and turn all night due to stress and actually wake up feeling that way!
Discounting the positive
Here, individuals reject positive things in their lives. For example, if someone is nice to them, it’s because they don’t want to hurt their feelings, not because they genuinely want to be their friend. This way of thinking often leads to feelings of low self-esteem.
It’s important to remember that we all experience cognitive distortions from time to time.
However, we shouldn’t be driven by these errors in thinking. Instead, try to challenge these notions with questions like: How can I find a way to compromise? Is there a more positive way to interpret this situation? Do I know for sure that this idea is true?
More often than not, suicide is based on beliefs that simply don’t align with reality. If you or someone you know is struggling with suicidal thoughts or ideation, seek help. Contact 988 Suicide and Crisis Lifeline by calling or texting 988 or chatting online.
Discover the possibility of living a meaningful life. Discover the possibility of recovery. Reach out to Dr. Benaaz Russell, PsyD, CEDS-S, today to schedule an appointment!