Making Small Changes to Support Suicide Prevention
In construction suicide prevention, it can often feel like fighting against the wind to drive industry change. Mental health and wellness can feel intangible and complex. Unlike construction projects, there is no timeline, blueprint, or capstone for success, and frustratingly, self-improvement and growth often occur between regression and progression.
Yes, self-improvement takes work, but it doesn’t need to be a complete tear down; it begins with small, individual habits. While we may not have the power to transform an entire company or industry, we can make healthy choices that set a positive example for others. Just as building something requires small steps, making intentional changes to your daily routine can improve your mood and health.
Tips for Making Small Changes in Your Daily Routine
1. Establish Your Intentions
It’s important to be intentional about the change you want and take steps to prepare for it. Before making foundational changes, you have to have a clear goal. For example, in construction, you have to lay the groundwork before building the foundation. Start by understanding why the change is necessary and identifying the barriers or triggers that might hinder your progress.
For example, if you’re trying to quit smoking, reflect on what drives you to reach for a cigarette. Is it stress at work, boredom, socializing, or frustration? Once you’ve identified the cause, think about ways to overcome potential obstacles. If it is boredom, is there something else besides smoking you can do? How will you fill social time if you smoke with co-workers before and after work and on breaks?
After that, consider why you want to quit—better health, saving money, improved coping skills, or being a healthy example to family, friends, and co-workers. Examining your habits and motivations for change establishes your intentions.
2. Accept That It Will Be Difficult
Recognize that there will be times when there is a temptation to revert to old habits. If you’re trying to drink less caffeine, cut back on alcohol, or exercise more, avoid shaming yourself for cravings or setbacks. Struggling to make changes, even small ones, is expected. Self-compassion is key; shame only makes the process harder. Check out CSPP’s resources on healthy coping strategies for navigating challenging moments.
3. Practice Makes Progress
Just as athletes practice before a competition, forming new habits requires daily effort. Our brains are wired for repetition; once a habit is established, it becomes second nature. Focus on practicing your new habit little by little each day. Setting small, manageable goals will make the change feel less overwhelming and increase your chances of success.
Connecting This to Suicide Prevention
What does this have to do with suicide prevention? Often, people experiencing suicidal thoughts struggle with patterns of negative beliefs that fuel a cycle of shame. For example, you might repeatedly tell yourself that no one understands you or you’re a burden. Over time, these thoughts can become consuming and feel automatic.
Learning to challenge and change these thinking patterns through small, intentional steps can help prevent negative thoughts from spiraling out of control. By practicing and making incremental lifestyle changes, you can build healthier mental habits that positively impact your personal and professional life.
