The Suicidal Thoughts Workbook: CBT Skills to Reduce Emotional Pain, Increase Hope, and Prevent Suicide

192 Pages·2021·3.576 MB·English

by  Kathryn Hope Gordon PhD

SELF-HELP A N E W H A R B I N G E R S E L F - H E L P W O R K B O O K
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 Create a crisis plan  Cope effectively with difficult emotions
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A compassionate guide to managing e  Strengthen social connections  Foster joy and meaning in life

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If you’re struggling with suicidal thoughts, please know that you are not d
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even insurmountable. This workbook is here to help you find relief
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crisis. You’ll also find ways to strengthen social connections,
Suicide Prevention
foster self-compassion, and rediscover activities that bring joy
Lifeline. o CBT SKILLS to REDUCE EMOTIONAL PAIN,
and meaning to your life. This workbook is here to support you.
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However you are feeling at this moment, remember the following: k
INCREASE HOPE, and PREVENT SUICIDE
You are worth it, you are loved, and you matter. b
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“An invaluable resource for clients, their family and o
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friends, and mental health professionals.”
—Jonathan B. Singer, PhD, LCSW, president of
the American Association of Suicidology
“A true gem in a world where suicide vulnerability
exists in the shadows of shame and fear…. The
workbook is genuinely empowering, offering hope
to those who might otherwise feel hopeless.”
—Rheeda Walker, PhD, author of
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The Unapologetic Guide to Black Mental Health
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KATHRYN HOPE GORDON, PhD, is a clinical psychologist
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specializing in CBT. She has published more than eighty scientific articles and
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book chapters on suicidal behavior, disordered eating, and related topics. Gordon
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cohosts the Psychodrama podcast, blogs for Psychology Today, and shares mental
health information at kathrynhgordon.com.
Cover photo by Callum Skelton / Unsplash
KATHRYN HOPE GORDON, PhD
newharbingerpublications
www.newharbinger.com
FOREWORD BY THOMAS ELLIS JOINER, JR., PhD
“Kathryn Gordon’s workbook helped me self-reflect when I didn’t feel like I could handle my thoughts.
When all feels lost, resources like this are exactly what we need: hopeful, analytical, educational, and
practical. I will absolutely be recommending the book to others who might be feeling the same pain of
suicidal ideation or hopelessness, as well as those who are looking to better understand and help their loved
ones.”
—Marie Shanley aka Mxiety, mental health advocate, live talk show host,
and author of Well That Explains It
“Kathryn Gordon has translated our best theoretical and scientific understandings about why people are
suicidal into an elegant, accessible, and easy-to-use workbook. Short chapters are full of practical and
reproducible worksheets that walk the reader through hope and healing. She pairs her deep knowledge of
the suicidal person with her expertise in cognitive behavioral therapy (CBT) to create an invaluable
resource for clients, their family and friends, and mental health professionals.”
—Jonathan B. Singer, PhD, LCSW, president of the American Association of Suicidology,
and coauthor of Suicide in Schools
“Immediately helpful, this outstanding workbook offers wisdom and big-impact strategies to give you
hope—that you can cope with setbacks, work through painful thoughts and feelings, find greater meaning
in life, address obstacles to success, and live with purpose. Written with a supportive, encouraging tone,
Kathryn Gordon guides you through the challenge of addressing suicidal thoughts, feelings, and behaviors
with insight, self-compassion, and action. For anyone overwhelmed by pain and hopelessness, this essential
resource will help you take the necessary steps to get your life back.”
—Joel Minden, PhD, licensed clinical psychologist, and author of
Show Your Anxiety Who’s Boss
“The Suicidal Thoughts Workbook has my highest recommendation. The content is informed by Kathryn
Gordon’s extensive clinical expertise and deep knowledge of the research literature. The writing is beauti-
ful, clear, and accessible. Gordon has a gift for communicating with her readers, and making suicide risk
understandable and surmountable.”
—E. David Klonsky, PhD, professor of psychology at the University of British Columbia,
and developer of the Three-Step Theory of Suicide
“For anyone who’s ever struggled with thoughts of suicide or who has a loved one who does, this workbook
is a must-have. Kathryn Gordon is kind and practical in her approaches to managing suicidal thoughts,
and in helping us find what we might have lost during the many years of struggle—hope.”
—Janina Scarlet, PhD, award-winning author of Superhero Therapy
“This book is outstanding—compassionate, packed with practical exercises, and based on research, theory,
and clinical practice. It can help readers to suffer less, to stay safe, and to want to live. The Suicidal
Thoughts Workbook stands alone just fine as a self-help book, and it also will be a good complement to
psychotherapy.”
—Stacey Freedenthal, PhD, LCSW, psychotherapist, associate professor of social work
at the University of Denver, and author of Helping the Suicidal Person
“I am tremendously grateful for the opportunity to endorse this helpful tool. Having survived suicide
attempts, I can honestly say that I wish I had something like this that could have helped me better under-
stand everything that I was dealing with on the inside. Kathryn Gordon, thank you for thinking about
those of us who struggle every day with this invisible illness—we are forever grateful.”
—Kevin Berthia, suicide survivor/advocate/speaker, and founder of the Kevin Berthia Foundation
“Suicidal thoughts and feelings can sometimes end in death. And even if people don’t act on them, suicidal
thoughts are incredibly painful in the moment. The good news is that for many people, using the skills in
this book can help them to cope with suicidal thoughts and intensely painful emotions. Studies show that
most people who use skills like the ones in this book can significantly reduce their suffering and help them
build a life worth living. It is possible to recover, and this book is a good place to start.”
—April C. Foreman, PhD, LP, executive board member of the American Association
of Suicidology
“The Suicidal Thoughts Workbook is a true gem in a world where suicide vulnerability exists in the shadows
of shame and fear. Kathryn Gordon brilliantly weaves her professional expertise as a therapist and
researcher to deliver a comprehensive workbook that breaks down each layer of suicide complexity, from
‘why suicidal thoughts occur’ to specific strategies for developing personalized solutions. Most impressively,
the workbook is genuinely empowering, offering hope to those who might otherwise feel hopeless.”
—Rheeda Walker, PhD, professor of psychology at the University of Houston, and author of
The Unapologetic Guide to Black Mental Health
The
Suicidal Thoughts
Workbook
CBT SKILLS to REDUCE EMOTIONAL PAIN,
INCREASE HOPE, and PREVENT SUICIDE
KATHRYN HOPE GORDON, PhD
New Harbinger Publications, Inc.
Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter
covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial,
legal, or other professional services. If expert assistance or counseling is needed, the services of a competent
professional should be sought.
NEW HARBINGER PUBLICATIONS is a registered trademark of New Harbinger Publications, Inc.
Distributed in Canada by Raincoast Books
Copyright © 2021 by Kathryn Hope Gordon
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
“Reasons for Living Inventory” adapted from Building a Life Worth Living: A Memoir,
copyright © 2020 by Dr. Marsha M. Linehan. Used by permission of Random House, an imprint
and division of Penguin Random House LLC.
Illustrations by Alyse Ruriani; Cover design by Amy Shoup; Acquired by Ryan Buresh;
Edited by Jennifer Eastman
All Rights Reserved
Library of Congress Cataloging-in-Publication Data
Names: Gordon, Kathryn H. (Kathryn Hope), author.
Title: The suicidal thoughts workbook / Kathryn Hope Gordon.
Description: Oakland, CA : New Harbinger Publications, Inc., [2021] | Includes bibliographical
references.
Identifiers: LCCN 2020056683 | ISBN 9781684037025 (trade paperback)
Subjects: LCSH: Suicidal behavior--Prevention. | Suicidal behavior--Treatment.
Classification: LCC RC569 .G67 2021 | DDC 616.85/8445--dc23
LC record available at https://lccn.loc.gov/2020056683
Printed in the United States of America
23 22 21
10 9 8 7 6 5 4 3 2 1 First Printing
To Keith, Lyla, Graham, Mom, Dad, Annie, and Linda, who have sparked so much love, joy, and
meaning in my life.
To all who have struggled with suicidal thoughts, I hope you find comfort and help in these pages.

Contents
Worksheets and Exercises vii
Foreword ix
Chapter 1 Introduction 1
Chapter 2 Understand Your Suicidal Thoughts 13
Chapter 3 Uncover Causes 31
Chapter 4 Cope with Crises 41
Chapter 5 Reduce Emotional Pain 57
Chapter 6 Foster Self-Compassion and Acceptance 73
Chapter 7 Increase Hope 83
Chapter 8 Strengthen Relationships 105
Chapter 9 Make Meaning 119
Chapter 10 Create Safety 135
Chapter 11 Plan for the Future 149
Appendix A A Note to Concerned Friends and Family Members 157
Appendix B Additional Resources 163
Acknowledgments 165
References 167

Worksheets and Exercises
Why I Want Change 8
Confidence Boosters 9
My Story 15
My Reactions to My Suicidal Thoughts 17
Other People’s Reactions to My Suicidal Thoughts 20
Environmental Influences on Mental Health 22
Experiences of Discrimination and Sources of Strength Connected to My Identity 26
The Role of Nonsuicidal Self-Injury 27
Encouraging Self-Statements 29
Risk Factors That Affect Me 31
What Causes My Pain? 36
Do I Feel Hopeless? 37
My Connections to Life 38
My Capability for Suicide 39
Signs That I’m in Crisis 43
Ten Ways to Reduce Emotional Pain 46
People Who Can Help When I’m in Crisis 49
How to Ask for Help 50
Staying Safe 52
Emergency Services I Can Contact to Stay Safe 53
My Crisis Plan Summary 55
Different Parts of My Pain 57
Step 1: Define Your Problem 60
Step 2: Brainstorm Possible Solutions 62
Step 3: The Actions I’ll Take 64
Reframe Painful Thoughts 68
Awareness of Experiences 74
Mindfulness Practice 75
Self-Compassion Practice 77
Acceptance Practice 81
Overcome Obstacles 85