September is Suicide Awareness Month: 10 Mindfulness Practices to Help You Through the Hardest Days

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September can be a heavy month. While many people see it as a season of fresh starts—back to school, new routines, a shift in weather—for others, it can feel like pressure piling on. It’s also a month that carries an even deeper weight: September is Suicide Awareness Month, with World Suicide Prevention Day falling on September 10th.

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This month invites us to pause and acknowledge something we don’t always talk about out loud—that suicidal thoughts and struggles are real, that they affect people everywhere, and that silence can make the pain worse. But it’s also a month that offers hope. It says, “You are not alone in this. There are people who care, and there are ways to steady yourself when the days feel too heavy.”

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Why Suicide Awareness Month Matters

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In Ontario, suicide remains one of the leading causes of death for people under 35. But behind every statistic is a person with a story—a person like a student feeling invisible at a new school, a parent silently overwhelmed, or a professional holding it together at work while unraveling inside.

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Suicide Awareness Month exists to remind us that conversations about mental health don’t have to wait for a breaking point. It’s a month that gives us permission to check in with ourselves, to check in with others, and to learn practices that can help keep us grounded when life feels unbearable.

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And while World Suicide Prevention Day on September 10th shines a spotlight for one day, the message needs to live on for the other 29 days too. This month is about building daily reminders of hope and resilience, so we can carry them into October, November, and beyond.

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Understanding the Weight of Silence: A Closer Look

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Silence around suicide doesn’t just happen at the individual level—it exists within communities, families, workplaces, and even health systems. Many people suffer quietly, believing their pain is invisible or that others wouldn’t understand. This silence is reinforced by cultural taboos, fear of being judged, or the misconception that sharing struggles will burden loved ones.

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Research has shown that people are far more likely to seek help if they believe they will be met with empathy and non-judgment. That means conversations, awareness campaigns, and visible resources aren’t just symbolic—they directly affect lives. When we build environments where people feel safe to share their experiences, suicide risk decreases.

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One of the most overlooked aspects is how suicide impacts those left behind. Families, friends, and colleagues may carry unanswered questions, guilt, or grief. Providing them with support is equally vital to prevention—because when we care for survivors, we strengthen communities and reduce cycles of silence. In short, Suicide Awareness Month is not just about prevention—it’s about compassion, breaking down systemic barriers, and honoring the full spectrum of human experience.

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Breaking Down the Stigma

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Stigma often prevents people from opening up about their mental health. Misconceptions can lead to silence, shame, or judgment, but awareness challenges those barriers. Some of the most common stigmas include:

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• “Talking about suicide makes it worse.” In reality, open and compassionate conversations can reduce isolation and save lives.
• “Only certain types of people struggle with suicide.” Suicide impacts people across all ages, races, genders, and backgrounds.
• “If someone is suicidal, they’ll always feel this way.” Many people move through suicidal crises and go on to live fulfilling lives with the right support.

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By recognizing these myths, we can begin shifting from silence to understanding.

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Signs People Often Miss

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Suicide isn’t always obvious. Many people hide their pain, smiling through the hurt or masking it with humor or busyness. Learning to recognize the subtle signs can make all the difference:

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• Sudden calmness after deep distress: A person may seem “better” after deciding to attempt suicide, which can be mistaken for recovery.
• Giving away belongings: Even small or seemingly insignificant items can carry meaning, and giving them away can be a quiet goodbye.
• Changes in sleep or appetite: Extreme insomnia, sleeping too much, or significant shifts in eating can be signs of emotional struggle.
• Withdrawing from social connections: Canceling plans, isolating, or avoiding calls and texts may signal more than needing alone time.
• Talking indirectly about death: Phrases like “I don’t see the point anymore” or “You’d be better off without me” should never be dismissed.

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The more we educate ourselves about these less obvious signals, the better equipped we become to step in with care.

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10 Therapist-Approved Mindfulness Practices for Suicide Awareness Month

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These practices aren’t about “fixing” you. They’re about holding you steady, giving you moments of grounding, and reminding you that your body and mind can find small spaces of safety even in the hardest times.

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1. Cool Water Reset

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When your thoughts feel overwhelming, changing your body’s physical state can shift your mind. Splashing cold water on your face or holding something cold in your hands can activate your vagus nerve, slowing your heart rate and calming your system. This isn’t just distraction—it’s a nervous system reset.

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• Keep a bowl of ice water ready when you’re having a tough night. Dip your hands in and notice the tingling.
  
  
• Run cold water over your wrists for one minute and imagine stress flowing out through your fingertips.
  
  
• If you’re outside, place your palms on something cool like stone or metal and focus on the texture.
  
  

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2. Shape Scanning Game

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Instead of forcing yourself to sit in silence, give your brain a puzzle: pick a shape or color and spend a few minutes finding as many as you can in your surroundings. It interrupts racing thoughts while bringing curiosity back into your space.

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• Look around your room and count every triangle or rectangle you see.
  
  
• While walking outside, scan for the color red—cars, signs, flowers, bricks.
  
  
• On a commute, notice circles (wheels, clocks, buttons) until your stop arrives.
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3. Immersive Music Listening

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Music is often background noise, but it can become mindfulness when you give it your full attention. Choose a single song and listen closely—noticing the instruments, the lyrics, the silence between sounds. It creates a pocket of presence when your mind wants to drift away.

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• Close your eyes and track only the drumbeat from start to finish.
  
  
• Hum along with the melody, letting the vibration anchor you in your body.
  
  
• Play a song you loved years ago and notice what memories or sensations return.
  
  

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4. Weighted Self-Soothing

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Your nervous system responds to pressure. If you don’t have a weighted blanket, you can improvise: place folded towels or books on your chest, hug yourself tightly, or sit with your back pressed against a wall. That gentle weight signals to your body: you are here, you are safe.

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• Rest a hardcover book on your stomach and watch it rise and fall with each breath.
  
  
• Cross your arms over your chest, squeeze, and slowly release while exhaling.
  
  
• Sit under a stack of cozy blankets while focusing on the heaviness.
  
  

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5. Mindful Shower Practice

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Showers aren’t just for cleaning—they can be rituals. Instead of rushing, let the water be your anchor. Focus on the temperature, the sound, and the smell of your soap. Imagine the stress leaving your body as the water flows down.

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• Let warm water run over the back of your neck, breathing deeply as tension softens.
  
  
• Choose a scent like lavender or eucalyptus and use it only during these mindful showers.
  
  
• End with 20 seconds of cooler water, breathing slowly as your body resets.

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6. Five Finger Breathing

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Hold out one hand. With your other index finger, trace up and down each finger. Inhale as you move up, exhale as you move down. By the end, you’ve taken five slow breaths paired with touch—simple, grounding, and discreet enough to use anywhere.

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• Do this at your desk during a stressful workday.
  
  
• Teach it to a child or teen as a shared coping tool.
  
  
• Whisper to yourself, “I’m here, I’m breathing, I’m safe,” as you trace.
  
  

7. Sensory Journaling

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Instead of writing about feelings (which can feel overwhelming), journal about your senses. Write exactly what you see, hear, smell, taste, and feel in that moment. This brings your awareness back to your body and environment instead of spirals.

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• Describe the smell of your coffee or tea in detail.
  
  
• Record the background noises you usually tune out—traffic, birds, appliances.
  
  
• Write down how your clothes feel against your skin or how your chair supports you.
  
  

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8. Breath with Gentle Movement

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Pair breathing with small, intentional movement to help your body regulate. Inhale for four counts while raising your arms overhead, hold for four counts, exhale for four counts while lowering your arms, then pause. The rhythm of breath and movement syncs your body and mind.

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• Try this by an open window, letting the fresh air join your breath.
  
  
• Add soft instrumental music to deepen the practice.
  
  
• Use a stretch band for a tactile anchor as you move and breathe.

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9. Scent Anchors

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Scents connect directly to memory and emotion. Choose one scent that symbolizes safety and use it only during grounding moments, so your brain associates it with calm.

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• Keep peppermint oil in your bag to smell when anxiety spikes.
  
  
• Light the same candle each night to mark the start of winding down.
  
  
• Spray lavender on your pillow as part of a bedtime ritual.
  
  

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10. Rhythmic Swaying or Walking

Not all mindfulness is still. Repetitive, gentle motion—like rocking, swaying, or slow walking—helps your body regulate. It mimics the soothing movements we use to calm children and works for adults too.

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• Rock in a chair while syncing your breath to the rhythm.
  
  
• Stand and sway side to side with your arms loose and heavy.
  
  
• Walk in a circle around your home, focusing on the sensation of your steps.

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Holding Space for You This Month

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If September feels especially heavy for you, please remember this: you don’t have to face it alone. Mindfulness practices can help, but professional support can create a deeper container for your healing.

At KMA Therapy, our compassionate team of therapists is here to listen, support, and walk with you at your pace. Whether you’re carrying quiet thoughts of despair or just needing someone to

help lighten the weight, we’re here.

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👉 Book your free 15-minute discovery call today and take the first step toward feeling supported, seen, and safe. Your life matters, and your story isn’t finished.

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Crisis and Distress Support Lines in Ontario

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Reaching out to a crisis or distress line can feel intimidating, especially if you’ve never called one before. Many people worry about being judged, saying the “wrong” thing, or having their privacy invaded. It may help to know that these services are confidential, non-judgmental, and staffed by trained responders who are there to listen and support you through difficult moments. You don’t have to be at a breaking point to call — crisis lines are also available if you’re feeling overwhelmed, anxious, or just need someone to talk to in the moment. Sometimes, having a compassionate voice on the other end of the line can be the first step toward feeling less alone.

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If you or someone you know is in immediate danger, please call 911. For urgent support, here are Ontario-based resources:

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• 988 Suicide Crisis Helpline (Canada) – Dial 988 anytime (24/7). Best for anyone across Canada in emotional distress or having suicidal thoughts. Immediate access to trained crisis responders.
• Talk Suicide Canada – 1-833-456-4566 or text 45645 (24/7). Offers phone and text support nationwide, with responders trained in suicide prevention and emotional support.
• ConnexOntario – 1-866-531-2600. Best for those facing mental health, addiction, or gambling issues. Provides free, confidential information and referral to Ontario services.
• Toronto Distress Centres – 416-408-4357 or text 45645. 24/7 support for anyone in Toronto struggling with distress, loneliness, or crisis.
• Gerstein Crisis Centre (Toronto) – 416-929-5200 (24/7). Provides crisis intervention, mobile teams, and short-term residential support for adults in Toronto.
• Kids Help Phone – 1-800-668-6868 or text CONNECT to 686868. Designed for children and youth, with 24/7 confidential support through phone, text, and live chat.
• Hope for Wellness Help Line – 1-855-242-3310. Support for Indigenous peoples, with services available in English, French, Cree, Ojibway, and Inuktitut.
• Good2Talk – 1-866-925-5454 or text GOOD2TALKON to 686868. Aimed at postsecondary students in Ontario, providing confidential support for academic, social, and personal stress.
• Black Youth Helpline – 1-833-294-8650. Culturally responsive support for Black youth in need of crisis intervention, guidance, or referral to appropriate services.
• Find a Helpline – visit findahelpline.com. A global directory for locating crisis lines around the world, helpful if you or someone you know is outside of Canada.

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