Stand Against Suicide: Nurturing Mental Health and Support

September is Suicide Prevention Awareness Month, presenting another opportunity to focus on our mental health and well-being. Suicidal thoughts can affect anyone. Just the thought of not being alive not due to your own doing has crossed the minds of many. But, there are steps we can take to help ourselves or others who may be struggling.

Nurturing and Self-Care

Self-care is fundamental to mental well-being. Attending to our needs, engaging in activities that bring joy and relaxation, and maintaining our emotional states are all a part of self-care. Here are some ways that help us stay on top of our self-care:

Establish a Routine - Maintaining a regular routine, even if simple, helps provide structure and a sense of purpose.

Stay Connected - Keep in touch with loved ones and friends. Social connections offer emotional support and prevent feelings of isolation. This is BIG! Often, when we are not feeling our best we want to isolate and keep our distance. This can be the start of a downward spiral.

Limit Stress - While it's impossible to eliminate stress entirely, managing it through relaxation techniques of mindfulness and meditation, finding hobbies, or short breaks can be beneficial. Sitting outside and looking at nature can change your brain function immediately. Research shows that even viewing scenes of nature reduces anger, fear, and stress and increases pleasant feelings. Increasing your exposure to nature generally makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones. Get a plant!!!

Physical Activity - Engage in regular exercise. Physical activity releases endorphins, which are natural mood boosters. All you need to do is stand outside as a first step to more activity. Park farther away if going to the store, walk to the mailbox or the end of your driveway. These are all things in the name of physical activity. Movement helps!

Healthy Diet - What we eat impacts our mood. Move towards a balanced diet rich in fruits, vegetables, and whole grains. Limit processed foods and packaged items. Get your meats from a farm or farmer’s market. Whole food is the best food! Especially for mood.

Avoid Alcohol and Drugs - Substance use can exacerbate feelings of anxiety and depression, interfering with treatment. Alcohol is the real gateway drug! Even though it is legal and advertised all the time, alcohol is a depressant that can disrupt your brain processing and affect your feelings, thoughts, and behavior. Alcohol affects the part of your brain that controls inhibition, so you may feel relaxed, less anxious, and more confident after a drink. But these effects quickly wear off. The chemical changes in your brain can soon lead to more negative feelings, such as anger—leading to difficulty in your relationships and in the workplace, regardless of your normal demeanor and mood. Alcohol also slows down how your brain processes information, making it harder to work out your true feelings and the possible consequences of your actions. Lastly, drinking too much can lead to alcohol poisoning, problems with sleep, an upset stomach, bloating, and migraines.

The Power of Community: How Others Can Help

Those battling suicidal thoughts can feel isolated. Community support and activity are pivotal, you are not alone and do not have to be alone!!! We need to have greater community support, recognizing how others are impacted by events or the ups and downs of life.

Recognize the Signs - Being able to recognize signs of depression and identify warning signs of suicide is crucial for providing support. Look out for significant changes in behavior. Withdrawal from social interactions, extreme mood swings, or expressions of hopelessness and sadness are key indicators. Expressing care and concern can open the door for someone to share their struggles. Just consistently being present in someone’s life can make a huge difference.

Listen with Empathy - If someone you know exhibits signs, approach them with kindness, and actively listen, without judgment or interruption. We can create a safe space for individuals to express their emotions by validating their experiences and offering support. Be available to be around them, go for a drive, or plan a time to get together for dinner or a quick bite. Encourage open dialogue about their thoughts and feelings, be trustworthy, and let them know they can depend on you as a real confidant.

Stay Connected - Regular check-ins can make a world of difference. A simple text message, a call, a dropped-off note, or a card, can show that you care.

Promote Professional Help - While support from friends and family is vital, professional assistance may be necessary. Encourage individuals to reach out to mental health professionals who are trained to assess and guide individuals through difficult times. Offer to sit and look for help lines for immediate support or to seek counseling or therapy services like those offered by Family First Psychotherapy Services.

Avoid Pushing Too Hard - Be patient. They may need more time to be ready to talk or seek help. Let them know you're there for them regardless.

Recognizing the Signs: When to Seek Professional Help

In times of crisis, immediate professional help and support are paramount! There are plenty of resources available to help navigate challenges and rediscover hope. If you or a loved one are having thoughts of suicide, you don't have to go through it alone. Counseling and treatment can make a real difference. Even though self-care and community support are vital, there are times when professional intervention becomes necessary.

Increased Risk Factors - Certain life circumstances or events can amplify the risk of suicide - sudden loss or death of a loved one, breaking up or getting out of a relationship, financial difficulties, losing a job, or prolonged stress.

Persistent Thoughts of Suicide or Wanting to Die - Any talk about wanting to die or kill oneself should be taken seriously. If an individual has recurring thoughts of self-harm or suicide, this could indicate a serious emotional crisis that requires immediate intervention by mental health experts.

Researching Methods - If someone is looking into ways to harm themselves, it's a warning sign to seek help.

Feeling Trapped or Hopeless - Expressions of unbearable emotional pain, being trapped, or without hope are red flags.

Increased Substance Use -  A noticeable escalation in alcohol or drug use may indicate an underlying issue.

Isolating Themselves - A sudden withdrawal from friends, family, or social activities is concerning.

Preparation - The person begins to put their personal business in order. This could include visiting friends and family members, giving away personal possessions, making a will, and cleaning up their room or home. Unfortunately, it may appear as if the person is doing better. There is a sudden change or they may actually seem happier. Don’t be fooled! This person has finally made a choice and is no longer afraid to die, they're are finding peace in their choice to die. This is most deceiving.

Resources for Support

In times of crisis, immediate help and support are paramount. Here are some resources tailored to various groups:

Youth

• The Trevor Project: Provides crisis intervention and suicide prevention services to LGBTQ+ youth. Call 1-866-488-7386 or text 678-678. https://www.thetrevorproject.org/
• National Suicide Prevention Lifeline: Offers 24/7 support. Call 1-800-273-TALK (8255).

Veterans

• Veterans Crisis Line: For veterans and their loved ones. Dial 988 and Press 1 or text 838255. Offers 24/7 support. https://www.veteranscrisisline.net/

People of Color

• Steve Fund Crisis Text Line: Dedicated to the mental health of young people of color. Text "STEVE" to 741741. https://stevefund.org

General Support

• Crisis Text Line: A texting service for emotional crisis support. Text HOME to 741741. https://www.crisistextline.org/
• SAMHSA's National Helpline: For individuals and families facing mental health or substance use disorders. Call 1-800-662-HELP (4357).
• 988 Suicide & Crisis Hotline. Dial 988. https://988lifeline.org/

Addressing suicide and its underlying causes is a collective responsibility. While personal measures to maintain mental health are crucial, the community's role is equally significant. We need to talk, talk, talk about it!

Remember, every life is precious. Reaching out for assistance is a sign of strength, and numerous resources are available to provide support to individuals from all walks of life.

Together, through compassion and support, we can make a difference in preventing suicide. Family First Psychotherapy Services provides supportive therapy, counseling, and guidance to those in need. And, when challenges become overwhelming, professional resources like ours are available to help navigate the tumultuous waters of mental well-being. Let us and others help!