谈论心理健康状况不佳的影响，尤其是像自杀这样充满情感的话题，对我们许多人来说可能永远不会感到特别舒服或自然。 But, with suicide being the 主要死亡原因 in men under the age of 50 and an increasing threat to 15–24-year-olds, we cannot responsibly shy away from the conversation both as providers of mental health care and as individuals.

The theme for this year’s World Suicide Prevention Day is ‘changing the narrative’ and we wanted to offer our expertise in the form of a practical resource to support important conversations around the 可预防的威胁 of suicide. 无论你是希望以一种舒适的方式与他人谈论自己的想法或担忧，还是希望与周围的人安全地开始讲述他们自己的心理健康，下面的指南可能会开元体育提供一些关于如何处理这个话题的见解。

If you are struggling with suicidal thoughts, please contact 撒玛利亚人 for urgent support or speak to your healthcare provider. 你可以免费拨打116 123给撒玛利亚人打电话。

目录表

• 为什么谈论自杀很重要
• 关于讨论自杀的常见误解
• 如何从整体上谈论自杀
• 关于自杀的语言
• 根据生活中不同的人调整谈话内容
• 谈论你自己的自杀想法
• 如何与医疗专业人员谈论自杀念头
• What to do if you’re concerned for someone’s safety

为什么谈论自杀很重要

In the UK in 2023 alone, there were 6069人登记自杀, the highest figures since 1999. With 五分之一 people experiencing suicidal thoughts in their life, the taboo around the subject may hide how much of a wide-spread issue suicidal ideation is for people, especially within 高危人群 such as men aged between 40 and 64-years-old, LGBTQ+ people, people with eating disorders, and those from the most deprived areas.

Alongside the risk to the individual, there is also a broader risk to those impacted by suicide of 他们关系网中的某个人, be it a family member, colleague, friend, or member of their community. 这种连锁反应进一步突出了在社区内进行预防的重要性，以及在发生自杀的地方开元体育提供积极开元·体育(中国)官方网站支持的必要性。 With 研究表明 that open communication about suicide can be a positive first step in reducing ideation and improving mental wellbeing, the importance of these conversations is clear.

关于讨论自杀的常见误解

你可能会对谈论自杀感到担忧，因为人们对自杀的影响普遍存在误解。 以下是一些关于自杀讨论的常见误解，以及我们根据证据所知道的真相。

误解：谈论自杀会增加一个人采取行动的可能性

研究显示 谈论自杀的想法可以减少，而不是增加，一个人采取行动的风险。 我们看到了心理健康结果的改善，以及在交谈后寻求帮助的更大意愿。 不谈论自杀的想法只会进一步孤立正在挣扎的人，这剥夺了他们与他人联系和接受外界观点的机会。

误解：谈论自杀只是在寻求关注

那些有自杀想法的人交流的一个障碍是害怕被评判。 大多数有自杀念头的人 don’t communicate about it, which is concerning considering the positive impact that speaking out can have. 所有关于不想再活下去或对未来感到绝望的说法都应该认真对待，以一种开元·体育(中国)官方网站支持的方式开始对话可以帮助那些不愿谈论自己感受的人敞开心扉。

Myth: Suicide can’t be prevented

通常，死于自杀的人会经历巨大的情感痛苦，很难考虑不同的观点或找到摆脱困境的方法。 Even though the reasons for a person being suicidal can be complex and suicidal behaviour can be unpredictable, it is never a hopeless situation and intervention has 可衡量的好处.

Myth: It’s poor taste to ask someone about suicide

Discomfort with a subject doesn’t mean that it must be avoided. 在一个安全可靠的讨论心理健康的环境中，以一种敏感的方式询问某人的自杀念头并不是不合适的。 在很多话题上，进行强硬对话的好处超过了它带来的不适，所以这是需要考虑的事情。

如何从整体上谈论自杀

When engaging in a conversation around suicide, there are some general pieces of guidance we can offer to ensure you’re discussing it in a way that is safe and sensitive.

• 要直接，但要亲切； Use clear language (‘have you been thinking about suicide?’) without showing judgement or leading with your own emotions. Don’t approach them in a way that appears angry or panicked.
• Listen, don’t fix: Go into the conversation with the intention of making the person feel heard and understood, not with the intention of changing their mind or ‘fixing’ the issue.
• 验证情绪: Never tell someone the way they feel is wrong, even if you don’t understand it. 让他们知道他们的感觉是正确的，没有什么好羞愧的。
• 路标开元·体育(中国)官方网站支持: 和他们谈谈开元·体育(中国)官方网站支持的选择。 Ask about whether they’ve looked into help, what resources there are such as the 撒玛利亚人, and what they would do if they felt they were in immediate danger such as calling 999.
• 尊重他们的隐私： Reassure them that their privacy matters to you and that you won’t involve others in the discussion without their permission, but remember that safety comes first. If someone is in immediate danger, it’s important to alert emergency services.

关于自杀的语言

Guidance from the 预防自杀联盟 suggests the below phrasing when talking about suicide. It’s important that conversations feel natural though, so don’t feel like you need to completely adjust the way you speak to someone or use language that doesn't make sense for the context of your relationship.

While online some have started using terms to prevent content being flagged or removed such as ‘unalive’, these euphemisms have more to do with monetization and censorship than sensitivity, so we wouldn’t recommend using them instead of actual terms.

根据生活中不同的人调整谈话内容

并不是每次关于自杀的谈话都是一样的。 We’d recommend speaking to a person in a way that is familiar and comfortable as a priority while maintaining sensitivity, but some general guidance on how you can tailor the conversation to different people and contexts can be found below.

家庭成员

• Choose a quiet, private time where you won’t be interrupted.
• Gently ask open-ended questions like, ‘You haven't seemed yourself lately, how are you feeling?’
• If you suspect suicidal thoughts, ask directly: ‘Are you thinking about suicide?’ Avoid euphemisms.
• 即使你感到震惊或激动，也要保持冷静。
• 鼓励他们向全科医生、治疗师或求助热线求助。
• 主动帮助他们预约或与他们会面。

朋友

• Start with something caring and non-judgemental: ‘I've noticed you haven't been yourself lately, want to talk?’
• 如果你能亲自交谈，尽量安排会面。
• Don’t be afraid to ask directly: ‘Have you been thinking about suicide?’
• Avoid minimising their feelings with phrases like ‘it’s not that bad’ or ‘it could be worse.’
• 保持联系，尽快联系，并在他们需要的时候帮助他们获得专业开元·体育(中国)官方网站支持。

的同事们

• 如果你不确定如何提起这件事，可以要求单独聊聊，或者邀请他们一起喝杯咖啡。
• Express care without assumptions: ‘You’ve seemed a bit off lately, how are you doing?’
• 分享一些你自己的经历（如果合适的话）来减少耻辱感并鼓励开放。
• 尊重界限：有些人可能不想在工作中讨论心理健康问题。
• 知道如何安全地升级担忧，例如通过与人力资源或心理健康急救人员交谈。

谈论你自己的自杀想法

If you are struggling with suicidal thoughts, please contact 撒玛利亚人 for urgent support or speak to your healthcare provider. 你可以免费拨打116 123给撒玛利亚人打电话。

当谈论你自己的自杀想法时，请考虑以下几点：

• 选择一个表现出关心和倾听的人，一个你觉得舒服的人。
• You don’t need to disclose everything. You may go into more detail with friends or family than with a colleague and that’s your choice.
• 让他们知道你需要说话，并问他们是否有时间倾听。
• Create a comfortable environment for both of you where you won’t be interrupted.
• 让他们知道你不指望他们知道所有的答案，也不指望他们能解决任何问题。
• Provide specific ways they can support you, whether that’s listening, distracting you, or helping you reach out for support.
• 如果与同事交谈，你可以询问有关精神健康政策、雇员援助计划（EAPs）或弹性工作制的问题。

If you’re struggling to put your feelings into words, some ways to express the thoughts you’ve been having are:

• ‘I’ve been feeling really low and overwhelmed. Sometimes I’ve had thoughts about not wanting to be here.’
• ‘I’m struggling with my feelings about the future and feel lost. I don’t see a way of moving forward with life and I think I need support.’
• ‘I’ve been having thoughts about hurting myself. I don’t want to feel this way, but I need help.’
• ‘I’m scared by some of the thoughts I’ve been having, I’ve been thinking about suicide and I don’t know what to do.’
• ‘I don’t feel safe with myself right now. I keep having thoughts that I can’t keep going on with life.’

如何与医疗专业人员谈论自杀念头

全科医生、治疗师和危机处理小组都受过培训，可以为你开元体育提供开元·体育(中国)官方网站支持，但很多人第一次和他们说话时会感到紧张。 下面是一些例子，可以让你感觉准备得更充分，让别人明白你的观点。

• Write down how you’re feeling, including any thoughts of suicide, beforehand to help you stay focused.
• 提前让临床医生知道来访的目的。
• Be honest and direct: ‘I’ve been having thoughts about ending my life.’
• Describe frequency, intensity, and whether you’ve made any plans.
• 询问你的治疗选择：治疗、药物、危机开元·体育(中国)官方网站支持等。
• Bring a trusted person with you if you’re nervous.
• 如果你觉得被解雇了，要求和另一位医生谈谈或要求心理健康转诊。

What to do if you’re concerned for someone’s safety

如果你关心某人的安全，认真对待他们的感受并小心行事是很重要的。 If they’ve expressed suicidal thoughts or you're worried they may be at risk, stay with them (or stay in close contact if you're not physically present) and encourage them to speak to a professional. 你可以帮助他们联系他们的全科医生，拨打撒玛利亚人（116 123）等心理健康危机热线，或者如果风险迫在眉睫，就去急诊室。

Ask them directly if they’re thinking about suicide. It won’t put the idea in their head, but it can be a vital first step to keeping them safe. Reassure them they’re not a burden, and let them know you’re there to support them in seeking help. If you're ever unsure, trust your instincts and don’t hesitate to reach out to emergency services for guidance.

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