EP5: Suicide Awareness: Trauma, Mental Health, & The Hidden Toll: Suicide Rates in Veterans & First Responders

General Population

• Suicide Rates: According to the CDC, in 2021, suicide was the 11th leading cause of death in the U.S., with over 48,000 deaths—that’s one suicide every 11 minutes.
• Demographics: The highest rates are seen in adults aged 25-34 and 85+, but it deeply affects all age groups. Males are four times more likely to die by suicide compared to females, though women attempt suicide at higher rates.
   

Veterans

• Veteran Suicide Rates: Veterans are at a particularly high risk, with an estimated 16.8 veterans dying by suicide EACH DAY according to the U.S. Department of Veterans Affairs (VA). That’s 57.3% higher than the non-veteran population.
• Age and Gender: Male veterans aged 18-34 face the highest suicide rates, while female veterans have suicide rates more than two times higher than their non-veteran counterparts.
• Military Service: Veterans who have seen combat, particularly those from the Iraq and Afghanistan wars, are at even higher risk due to PTSD and other mental health issues.

First Responders (Police, Firefighters, EMS)

• Police Officers: Studies show that police officers are at a greater risk of dying by suicide than in the line of duty. In 2021, more than 240 police officers died by suicide in the U.S., which is about 1.5 times higher than the general population.
• Firefighters & EMS: Research indicates that firefighters are more likely to die by suicide than in on-duty fires, and EMS workers experience suicidal thoughts at rates 10 times higher than the general population.

RESOURCES:

• Veterans Crisis Line: 1-800-273-8255, Press 1 or text 838255
• First Responder Crisis Line: 1-888-731-3473

For Veterans:

• Veterans Crisis Line: 1-800-273-8255, Press 1 or text 838255. Veterans can also chat online at [VeteransCrisisLine.net](https://www.veteranscrisisline.net).
• VA Mental Health Services: Veterans can visit [mentalhealth.va.gov](https://www.mentalhealth.va.gov/) for counseling, mental health programs, and peer support.
• Wounded Warrior Project – Provides mental health programs and resources for veterans. Visit [woundedwarriorproject.org](https://www.woundedwarriorproject.org/).

For First Responders:

• CopLine: 1-800-267-5463. A confidential helpline for law enforcement officers to speak with retired officers about mental health struggles.
• Safe Call Now: 1-206-459-3020. A confidential crisis hotline for all first responders and their families, offering 24/7 support.
• National Volunteer Fire Council (NVFC): [nvfc.org/help](https://www.nvfc.org/help). Provides mental health resources and peer support for firefighters and EMS personnel.

General Mental Health Resources:

• Crisis Text Line: Text HOME to 741741 for 24/7 crisis support via text.
• National Suicide Prevention Lifeline: 988. Available to anyone experiencing mental health crises, emotional distress, or suicidal thoughts.
• Mental Health America (MHA): [mhanational.org](https://www.mhanational.org). Offers screening tools, mental health information, and resources for individuals facing mental health challenges.
   

Faith-Based Support:

• Grace Alliance: [mentalhealthgracealliance.org](https://mentalhealthgracealliance.org/). Offers Christian-centered mental health support groups and resources for those in need of spiritual and emotional care.
• Celebrate Recovery: [celebraterecovery.com](https://www.celebraterecovery.com/). A Christian recovery program providing a safe space for anyone struggling with mental health, addiction, or trauma.

For Families and Caregivers:

• TAPS (Tragedy Assistance Program for Survivors): [taps.org](https://www.taps.org). A support organization for families and friends grieving the loss of a veteran or military member, providing counseling, peer support, and education.
• Blue H.E.L.P.: [bluehelp.org](https://www.bluehelp.org). Provides support for families of first responders who have died by suicide, as well as resources to reduce mental health stigma in law enforcement.

 COPING SKILLS

Someone Feeling Overwhelmed or Having Suicidal Thoughts:

When someone is struggling with suicidal thoughts, but not in immediate crisis, these strategies can help to manage emotions and reduce distress:

• Reach Out to Someone: Talk to a trusted friend, family member, therapist, or helpline. Isolation can intensify negative feelings, and speaking with someone who cares can provide relief.
• Practice Grounding Techniques: Use the 5-4-3-2-1 method (name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste) to bring your focus back to the present moment.
• Journal Your Thoughts: Writing down your emotions can help release some of the pressure. Journaling helps you understand and process difficult emotions.
• Exercise: Physical activity releases endorphins, which are natural mood boosters. A short walk, yoga session, or simple stretches can help.
• Create a Distraction Plan: Engage in activities that typically bring you joy or relief, such as watching a movie, reading, playing music, or spending time in nature.
• Limit Harmful Inputs: Avoid social media or news that may increase feelings of helplessness or negativity.
• Set Small, Manageable Goals: Focus on doing one small task at a time. Completing small tasks can create a sense of accomplishment and help shift your focus.

Someone Actively Suicidal or in Immediate Crisis:

If someone is actively suicidal, these steps are critical to help them stay safe and get immediate help:
 

• Call for Help: Contact a suicide prevention hotline, such as 988 (U.S.) or text HOME to 741741 (Crisis Text Line), or speak to a mental health professional.
• Reach Out to Someone Nearby: If possible, ask someone you trust to come and be with you until you feel more stable. This could be a family member, friend, or even a neighbor.
• Create a Safe Space: Remove anything from your environment that could be used to harm yourself (weapons, medications, etc.). If you can’t do this, ask someone else to help you.
• Stay in the Present Moment: Use breathing exercises (inhale for 4 seconds, hold for 4, exhale for 4) to slow down racing thoughts and focus on your breath.
• Focus on Survival, Not Solutions: In crisis, the goal is to get through the moment, not necessarily solve all problems right away. Remind yourself that you just need to survive this period, and you can get help with the bigger issues once you are safe.
• Go Somewhere Safe: If you are in danger of harming yourself, consider going to a public place, like a hospital or a friend’s house, where others can help you stay safe.
• Use Emergency Resources: Don’t hesitate to go to an emergency room or call 911 if you feel you are at immediate risk.

Proactively Manage Mental Health and Prevent Suicidal Thoughts:

To maintain mental health and proactively reduce the risk of experiencing suicidal thoughts, regular mental wellness practices can make a significant difference:
 

• Develop a Strong Support Network: Regularly connect with supportive friends, family, or community groups. Having people to talk to when life gets tough can prevent feelings of isolation.
• Establish Routine Self-Care: Engage in daily habits that nurture your well-being, such as exercise, meditation, healthy eating, and adequate sleep.
• Practice Mindfulness or Meditation: Regular mindfulness practice helps to reduce stress and improve emotional regulation, making it easier to cope with difficult emotions when they arise.
• Monitor Your Mental Health: Keep track of your emotional state using journals or mood apps, noting when stress or negative thoughts start to increase. This helps catch signs of distress early before they escalate.
• Set Healthy Boundaries: Learn to say no to situations, people, or activities that drain your energy or increase stress. Protecting your mental space is essential for long-term well-being.
• Engage in Meaningful Activities: Find activities that give you a sense of purpose, whether it's volunteering, creative projects, or hobbies you’re passionate about. Feeling purposeful helps counteract feelings of hopelessness.
• Limit Harmful Substances: Avoid excessive use of alcohol, drugs, or anything that may negatively affect your mental health or exacerbate emotional struggles.
• Have a Crisis Plan in Place: Prepare a written plan outlining the steps you’ll take if you ever feel like you’re approaching a mental health crisis (e.g., people to call, resources to access, coping strategies).
• Practice Gratitude: Make a habit of acknowledging things you're thankful for daily. This can help shift focus away from negativity and toward the positives in life.
• See a Therapist or Counselor Regularly: Even if you're feeling well, periodic mental health check-ins can provide valuable support, insight, and coping strategies to stay mentally healthy.

Thanks for tuning in to Random Thoughts - Some Useful with your host, Jen! Empowerment coach, cancer survivor, and passionate advocate for mindset, faith, and business growth. 
 

If today’s episode touched your heart, remember there’s always help available. The Suicide & Crisis Lifeline 1-800-273-8255 is available 24/7, and for those facing domestic abuse, you can reach the National Domestic Violence Hotline at 1-800-799-7233. You don’t have to go through this alone. If you found value in today’s conversation, don’t forget to subscribe, leave a review, and share it with your community! 

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