MENTAL HEALTH & SUICIDE

Suicide, or intentionally taking one’s life, is complex; it involves psychological, social, biological, cultural, and environmental factors. People who are suicidal may talk a lot about death, withdraw from friends, give away prized possessions, become more reckless and impulsive, or express hopelessness.

Suicide is preventable. Talking about it does not cause someone to become suicidal, but rather, could actually save their life. (1)

Some statistics:

Globally, there is one suicide about every 40 seconds. (2)
In the U.S., there is a suicide every 13.7 minutes. (3)
Suicide is the 10th leading cause of death for Americans. (4)
Suicide is the 2nd leading cause of death for Americans ages 10-34. (4)
Males die by suicide four times as often as females, but there are three female attempts for every male attempt. (3)

YOU'RE NOT ALONE

If you need immediate help:

National Suicide Prevention Hotline

tel:1-800-273-8255

Crisis Text Line

text: Text Hello to 741741

YouthLine

text: Text teen2teen to 839863

or call: (877) 968-8491

The Trevor Project (LGBTQI+)

text: Start to 678678

or call: (866) 488-7386

DEPRESSION

Depression is a mood disorder that manifests in symptoms including feelings of sadness or emptiness, lack of interest in activities, change in weight or appetite, irritability, loss of energy, and recurring thoughts of death or suicide. (1)

ANXIETY

Anxiety is an emotion often recognized by feelings of tension, worried thoughts, and physical changes like increased blood pressure or muscle tension. People with anxiety disorders usually have recurring intrusive thoughts or concerns. This may cause them to avoid situations or environments out of worry. They may also experience physical symptoms such as sweating, trembling, dizziness, or a rapid heartbeat. (2)

SELF CARE

'Self-care is important to maintaining a healthy relationship with yourself. It means doing things to take care of our minds, bodies, and souls by engaging in activities that promote well-being and reduce stress. Doing so enhances our ability to live fully, vibrantly, and effectively. The practice of self-care also reminds both you and others that your needs are valid and a priority.'
-Active Minds Organization

There are many tools at our disposal when it comes to taking care of our physical, mental and emotional health and wellbeing. If we are stuck in a mental loop that is constantly repeating negative thoughts to us, there are ways we can break those negative thought patterns in order to give our mind some breathing room. The following are effective self care practices, habits and lifestyle changes that we can incorporate into our daily lives that can help us shift our perspective from one of negativity, hopelessness and confusion, to one of peace, contentment and connection.

MEDITATION

Meditation is a proven tool that has been utilized by various cultures and religions for thousands of years in order to cultivate a sense of peace and calm within oneself. It can be challenging to sit with our thoughts for even just a few minutes, as we are constantly interacting with and being stimulated by the world around us, but with just a little courage and self-discipline, meditation can have life-changing effects on our psyche. Below you will find several meditation videos for anxiety, depression and self love. Meditation is a practice we can come back to anytime we are feeling stressed, anxious or sad.

NUTRITION

While it is well known that diet directly affects our physical health, it also plays a key role in our mental and emotional well-being. Many don't realize the connection between our physical and mental health, but the brain is one of the most powerful organs in our bodies, and just like any other organ in the body, it needs proper nourishment to function correctly. The gut also acts as a "second brain", meaning the "good" bacteria from the food we eat gets digested in the GI tract, aiding in the production of neurotransmitters like serotonin and dopamine (the brain's feel-good chemicals), while the "bad" bacteria we get from junk food causes inflammation which hinders the production of those neurotransmitters that would otherwise keep us emotionally balanced and stable.

EXERCISE

Moving our bodies brings all kinds of physical and mental health benefits. Not only does exercise improve aerobic capacity and muscle mass, but it can also help elevate your mood, improve sleep, and help you deal with depression, anxiety and stress. Studies show that exercise can treat mild to moderate depression for several reasons. Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. (1) Exercise also produces endorphins, which are a natural painkiller and promote feelings of well-being. Exercise can also help relieve stress, tension and anxiety, and serve as a distraction, allowing space from negative thought patterns that feed depression.

1. HelpGuide, The Mental Health Benefits of Exercise

GET OUTSIDE

More and more studies are being made available that support the understanding that being outside, in the fresh air, is great for our mental health. From listening to ocean waves to going for a hike in the wilderness, exposure to nature has been linked to a host of mental health benefits, including better mood, decreased stress, improved attention span, and even a reduced risk of psychiatric disorders. The field of ecopsychology is still in its beginning stages, and much more research is needed in order to begin to fully understand the link between humans mental health and our emotional bond with Nature, but one of the greatest insights Nature seems to hold for us is this inherent understanding of being connected to something greater than oneself. Isolation, desperation, emptiness and loneliness tend to be varying themes that come along with a depressive state, so it would only make sense then, that being out in Nature could induce a sense of awe and connectedness, which is usually exactly what we need when our minds are bringing us down. Nature has the miraculous ability to bring us back to a sense of connectedness and well-being that stems from knowing we are a part of something larger, which can give a greater sense of meaning and purposefulness to our lives. So do yourself a favor and get outside! And remember- you were made on purpose, as an irreplaceable piece of a larger whole, that longs for your contribution to the exquisite tapestry of Life.