Addressing Teen Suicide: How Emotional Regulation Can Help Save Lives

By: Jennifer Serrano

Understanding the Crisis: Why Teen Suicide Is on the Rise

Teen suicide is a growing crisis that demands urgent attention. According to the CDC, suicide is one of the leading causes of death among individuals aged 10 to 14 and 25 to 34, with nearly 50,000 people dying by suicide in 2022 alone. That equates to one suicide every 11 minutes—a staggering and heartbreaking statistic.

Suicidal thoughts can arise due to various factors, including anxiety, depression, social isolation, bullying, substance abuse, and trauma. Cultural and racial disparities also play a role, with Native American and Alaska Native populations experiencing the highest suicide rates, while Asian populations report the lowest.

While there is no way to completely prevent suicide if someone is determined to take their life, there are proactive steps parents and caregivers can take to help adolescents manage their emotions, cope with stress, and develop resilience.

Emotional Regulation: A Key to Suicide Prevention

One of the most important factors in preventing teen suicide is teaching emotional regulation. Emotional regulation refers to a person's ability to manage and respond to their emotions in a healthy and adaptive way. Teens who struggle with emotional regulation may experience intense mood swings, heightened anxiety, and difficulty coping with stress, making them more vulnerable to suicidal thoughts.

Unfortunately, emotional regulation is not always taught at home. Many parents were never taught how to regulate their own emotions, which can lead to a cycle where children grow up lacking the tools to navigate difficult feelings.

Helping teens develop healthy coping mechanisms and emotional awareness can significantly reduce their risk of suicide. Here’s how parents and caregivers can support teens in building emotional resilience.

How Parents Can Help: Strategies for Supporting a Suicidal Teen

1. Ask the Tough Questions

Many parents avoid asking their children about suicidal thoughts, fearing that it will plant the idea in their minds. However, research shows that asking directly does not increase the likelihood of suicide. Instead, it can provide a critical opportunity for teens to express their feelings and get the help they need.

Start by asking questions like:

⦁ "Have you been feeling overwhelmed or hopeless lately?"

⦁ "Are you having thoughts about hurting yourself?"

⦁ "What are some things that have been bothering you lately?"

If your teen admits to feeling suicidal, remain calm, listen without judgment, and reassure them that they are not alone.

2. Be Present and Available

Sometimes, simply being there is enough. Many suicidal teens feel isolated and unseen, believing that no one cares about them.

⦁ Spend quality time together, even if they don’t feel like talking.

⦁ Let them know their feelings are valid and that they are not a burden.

⦁ Avoid minimizing their emotions or telling them to "snap out of it."

Research shows that social support can reduce feelings of loneliness and despair, making a significant difference in a teen’s mental health.

3. Remove Potential Dangers

If your teen has expressed suicidal thoughts, take proactive steps to ensure their safety by removing access to lethal means, including:

⦁ Firearms (Store them securely or remove them from the home entirely)

⦁ Sharp objects (Razor blades, knives, etc.)

⦁ Prescription and over-the-counter medications (Lock them away or keep track of dosages)

Restricting access to these items can buy critical time and help prevent impulsive actions.

4. Encourage Therapy and Professional Help

If your teen is struggling with suicidal thoughts, therapy can be life-changing. Professional mental health support can help teens:

⦁ Develop emotional regulation skills

⦁ Learn healthy coping mechanisms

⦁ Identify and work through underlying trauma or depression

If your teen is hesitant about therapy, start by normalizing mental health conversations and offering alternative options like support groups, crisis helplines, or online counseling resources.

5. Teach Emotional Awareness and Healthy Expression

Many teens struggle to identify and express their emotions, which can lead to frustration, anger, and feelings of hopelessness.

Parents can help by:

⦁ Encouraging teens to name their emotions instead of suppressing them

⦁ Teaching them that all emotions—including sadness, anger, and anxiety—are valid and temporary

⦁ Helping them develop a healthy emotional vocabulary so they can accurately express what they’re feeling

For example, instead of saying, "I'm frustrated," a teen might learn to say, "I'm feeling overwhelmed because I have too much schoolwork."

6. Introduce Grounding and Coping Techniques

When emotions become overwhelming, grounding techniques can help teens regain control. These techniques can be used during moments of crisis or intense distress.

Some effective grounding exercises include:

⦁ 5-4-3-2-1 Technique – Identify 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.

⦁ Breathing Exercises – Practice deep breathing (inhale for four seconds, hold for four seconds, exhale for four seconds).

⦁ Body Scan Meditation – Encourage them to tense and release different muscle groups, bringing awareness to their physical sensations.

⦁ Journaling – Writing down thoughts and emotions can help them process feelings instead of suppressing them.

These tools help shift focus away from distressing thoughts and back into the present moment.

7. Promote Physical Activity and Nature Exposure

Exercise releases endorphins, which are natural mood boosters. Encouraging teens to engage in physical activities like walking, running, yoga, or sports can help regulate their emotions.

Additionally, nature therapy has been shown to reduce stress and anxiety. Studies indicate that even looking at a picture of nature can lower negative emotions by 34%. Encouraging outdoor activities can provide a powerful emotional reset.

8. Encourage Social Connections and Community Support

Loneliness and isolation can significantly contribute to feelings of despair and suicidal thoughts. Encouraging teens to build meaningful social connections can foster a sense of belonging and emotional support.

Some effective ways to strengthen social bonds include:

⦁ Joining a club or activity – Engaging in sports, hobby groups, or extracurricular activities can provide positive social interactions and a sense of purpose.

⦁ Connecting with supportive friends and mentors – Encouraging teens to maintain healthy friendships and seek guidance from trusted adults can help them feel understood and valued.

⦁ Participating in volunteer work – Helping others can provide a sense of fulfillment and shift focus away from negative emotions.

A strong support system can be a protective factor against suicide, reminding teens that they are not alone and that help is always available.

The Power of Emotional Regulation in Suicide Prevention

Teen suicide is a complex issue, but teaching emotional regulation can be a powerful tool in prevention. When teens understand their emotions, develop healthy coping strategies, and feel supported, they are far less likely to experience prolonged distress or act on suicidal thoughts.

By prioritizing open communication, mental health education, and professional support, parents can help their teens navigate difficult emotions and build resilience.

If you or someone you know is struggling with suicidal thoughts, help is available. Call the 988 Suicide & Crisis Lifeline for immediate support.