(引自外國網站http://www.metanoia.org/suicide/)

Start by considering this statement:

自殺不是一種選擇，當痛苦(pain)超過因應的資源(coping resources)時它會發生。如下圖︰

That’s all it’s about. You are not a bad person, or crazy, or weak, or flawed, because you feel suicidal. It doesn’t even mean that you really want to die - it only means that you have more pain than you can cope with right now. If I start piling weights on your shoulders, you will eventually collapse if I add enough weights... no matter how much you want to remain standing. (That’s why it’s useless for someone to say to you, “cheer up!” - of course you would, if you could.) 

大意︰想自殺的主因是你的痛苦比你能處理的部份大多了。所以和你說"振作起來吧"是沒用的。壓力已快把你壓倒 了。要不然，你自己也很想要站起來。

Don’t accept it if someone tells you, “that’s not enough to be suicidal about”. There are many kinds of pain that may lead to suicide. Whether or not the pain is bearable may differ from person to person. What might be bearable to someone else, may not be bearable to you. The point at which the pain becomes unbearable depends on what kinds of coping resources you have. Individuals vary greatly in their capacity to withstand pain.

大意︰不用接受"這樣不足以自殺"的說法。每個人可以忍受的點不同，你可以忍受的，別人不一定可以忍受。最主要依所使用的因應資源而定。每個人依能力不同，所能抵擋的痛苦也不同。

When pain exceeds pain-coping resources, suicidal feelings are the result. Suicide is neither wrong nor right; it is not a defect of character; it is morally neutral. It is simply an imbalance of pain versus coping resources.

當痛苦超過了可用的因應資源，會想要自殺。自殺不是一個對或錯的問題，也不是個人特質上的缺點；它是道德中立的 。它僅是痛苦指數和因應資源的不平衡。

You can survive suicidal feelings if you do either of two things: (1) find a way to reduce your pain, or (2) find a way to increase your coping resources. Both are possible.

你能從想自殺的感受中復原，如果你做了其中一件事︰(1)找到一個降低痛苦的方法或是(2)找到一個增加你的因應資源的方法。兩個同時進行也可以。

Now I want to tell you five things to think about.

1	You need to hear that people do get through this -- even people who feel as badly as you are feeling now. Statistically, there is a very good chance that you are going to live. I hope that this information gives you some sense of hope. 大意︰聽聽過來人的故事，或和他們談談，就算他們和你一樣痛苦也沒有關係。這是讓你活下去一個很好的機會。望這個訊息會給你一線生機。
2	Give yourself some distance. Say to yourself, “I will wait 24 hours before I do anything.” Or a week. Remember that feelings and actions are two different things - just because you feel like killing yourself, doesn’t mean that you have to actually do it right this minute. Put some distance between your suicidal feelings and suicidal action. Even if it’s just 24 hours. You have already done it for 5 minutes, just by reading this page. You can do it for another 5 minutes by continuing to read this page. Keep going, and realize that while you still feel suicidal, you are not, at this moment, acting on it. That is very encouraging to me, and I hope it is to you. 大意︰給自己一些空間和時間。可以再等24 小時或一個星期。記得"感覺"和"行動"是兩回事。你想自殺並不代表現在你一定要自殺。甚至是在24 小時後，而你現在己閱讀了五分鐘，你可以再閱讀另五分鐘，再讀下去，你會給我一些鼓勵，我也希望這樣可以給你一些鼓勵。
3	People often turn to suicide because they are seeking relief from pain. Remember that relief is a feeling. And you have to be alive to feel it. You will not feel the relief you so desperately seek, if you are dead. 人們常因尋求痛苦的解脫而自殺，但請記得*****解脫是活著的感覺，如果你自暴自棄的尋死，你已死，怎會有解脫的感覺。
4	Some people will react badly to your suicidal feelings, either because they are frightened, or angry; they may actually increase your pain instead of helping you, despite their intentions, by saying or doing thoughtless things. You have to understand that their bad reactions are about their fears, not about you. 大意︰別人因為害怕、生氣怕你想自殺的感覺而增加你的痛苦而不是幫你，別理他們，那只是因為他們怕害怕，和你沒關係。 But there are people out there who can be with you in this horrible time, and will not judge you, or argue with you, or send you to a hospital, or try to talk you out of how badly you feel. They will simply care for you. Find one of them. Now. Use your 24 hours, or your week, and tell someone what’s going on with you. It is okay to ask for help. Try: 找到在這一段難過的時間，會在旁邊陪你，且不會評判你和你爭論，會送你去醫院和你談你的不好感覺的人。他會做的只是關心你。把他們找出來。使用的24 小時，或是一個星期，告訴陪你的人一些事情。這樣的尋求協助是ok的。 Send an e-mail to The Samaritans Call 1-800-SUICIDE in the U.S. Teenagers, call Covenant House NineLine, 1-800-999-9999 Look in the front of your phone book for a crisis line Call a psychotherapist Carefully choose a friend or a minister or rabbi, someone who is likely to listen But don’t give yourself the additional burden of trying to deal with this alone. Just talking about how you got to where you are, releases an awful lot of the pressure, and it might be just the additional coping resource you need to regain your balance. 大意︰別自己獨自處理，和別人談談自己己的處境，以減輕壓力。
5	Suicidal feelings are, in and of themselves, traumatic. After they subside, you need to continue caring for yourself. Therapy is a really good idea. So are the various self-help groups available both in your community and on the Internet and various online services. 大意︰想自殺的感覺是一個災難。在他們的介入平靜後，你要繼續的照顧自己。治療是一個很好的主意。還有一些自助團體和網路資源。

Well, it’s been a few minutes and you’re still with me. I’m really glad.

我很高興，你願意花幾分鐘在這邊。

Since you have made it this far, you deserve a reward. I think you should reward yourself by giving yourself a gift. The gift you will give yourself is a coping resource. Remember, back up near the top of the page, I said that the idea is to make sure you have more coping resources than you have pain. So let’s give you another coping resource, or two, or ten...! until they outnumber your sources of pain.

大意︰找尋你的因應資源使它大於你的痛苦。

Now, while this page may have given you some small relief, the best coping resource we can give you is another human being to talk with. If you find someone who wants to listen, and tell them how you are feeling and how you got to this point, you will have increased your coping resources by one. Hopefully the first person you choose won’t be the last. There are a lot of people out there who really want to hear from you. It’s time to start looking around for one of them.

大意︰找到在大環境中，願意聽你說話的人。