Suicide Prevention & Emotional Health Resources
Mental health is just as important as physical health. Needing help is nothing to be ashamed of.
Mental health is just as important as physical health. Needing help is nothing to be ashamed of.
[US] Suicide and Crisis Lifeline: Dial 988
[UK] National Suicide Helpline: 0800 689 5652
[US] Crisis Text Line: text TALK to 741 741
[Global] Shout Crisis Text Line (https://giveusashout.org/ or text "Shout" to 85258)
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Depending on the circumstances, you may not receive an update regarding the outcome of your report.
Send a sympathetic message. Knowing someone cares will go a long way.
Leave a supportive comment on their post. Public posts are usually cries for help. Your comment can mean more than you know.
Offer to listen to their story. Something as small as hearing them out can make a massive impact. [1]
Make any communication non-judgemental. Don’t try to “fix” them. Just be a friend. [1]
If possible, be there with them. Even if it’s a video call. Feelings of loneliness can foster all sorts of negative emotions. Being present will help. Even if you just sit in silence with them. [2]
Follow up with them. Continued support is key post-crisis. Healing is an ongoing process. It is important they know they are cared for.
Note: These tips should NOT be in lieu of professional help. We strongly recommend speaking to a licensed professional if one is available to you.
Hygiene is important but can fall by the wayside in a depressed person. It is common to lack the energy or desire to do common tasks like brushing your teeth. [3] This can lead to a domino effect of neglect, and cause further downward spiraling. Taking care of personal hygiene is one of the best ways to get out of a personal fog.
Similar to hygiene, general cleanliness is easy to let go of. There’s a reason you feel accomplished and positive after cleaning your room. A tidy environment can also assist with tidying up the mind. [6]
While not true in every case, a healthier body leads to a healthier mind. [9] If anything, just knowing you are putting in the effort to better yourself will lead to pride you rarely get elsewhere. Why do you think gym selfies are so popular?
Staying indoors can foster feelings of loneliness, and isn’t a good environment for someone who is depressed or might be. 10-30 minutes of sunshine daily is enough to maintain vital vitamin D levels. Vitamin D is important because it helps to regulate mood, and stave off depression. [4] When possible, make an effort to get fresh air daily.
Extended periods of isolation are almost always bad. More often than not, we as humans are wired to seek out others. There are some exceptions to this, but people need people! If you are spending all of your time alone, trying some new things socially may benefit you mentally. [7]
Anxiety is a normal human emotion that we all experience from time to time. It shouldn’t control your life, though. Stress isn’t a matter of “if” but “when.” Avoiding situations you think will bring discomfort may increase those feelings in the future, leading to a negative feedback loop. Stress is unavoidable. If your anxiety prevents you from experiencing life, you should speak to a professional about it. There is no shame in needing or getting help. The only one hurt by the lack of treatment is the person who needs it.
Music may not have the same effect on everyone, but for some, it speaks on a level that words simply can’t. If the discovery of new tunes doesn’t interest you, some musicians have “comfort albums;” or songs that resonate with them the most. Music may have a therapeutic effect on the listener. [5]
Stagnation and complacency can be a drain on anyone’s mood. Try out something you’ve never done before, and open new neural pathways! Our brains actually enjoy being challenged, and trying new things can increase our capacity for creativity, and reduce stress. [8]
This year’s theme is anxiety. Below we’ll provide information to educate you on the effects of anxiety and resources to aid you should you or someone you know need help.
Fiction | Fact |
---|---|
Anxiety is all in your head. | Anxiety can affect you both physically and mentally. Symptoms include but are not limited to breathing problems, muscle pains, increased heart rate, and headaches. Untreated anxiety disorders can lead to real physical consequences. |
Anxiety just means you worry too much. | Worry is temporary, while anxiety is long-term. An anxious response may seem disproportionate to the situation at hand and persist long beyond the inciting incident. Anxiety disorders can be debilitating. |
People with anxiety should just avoid things that make them anxious. | Avoidance can actually reinforce the negative feelings associated with a given experience. Over time this can prevent you from doing things you need and want to do. Improving coping skills can help you to stay engaged in life, even when it feels scary. |
All anxiety is the same. | There are many types of anxiety disorders that affect people in different ways. Some may experience situational anxiety, while others have a more constant state of being anxious. |
You need a mental health disorder to experience anxiety. | Not all anxiety is a disorder. It’s perfectly normal to be fearful or anxious at times. These emotions have helped humans deal with danger for eons. Only when anxiety becomes impairing or irrational does it become an issue. |
How to Help
People having panic attacks all respond differently and have different needs. This info may help you better assist them, even if it’s just sitting with them silently.
Tests/Questionnaires
These short quizzes are the first step to getting help should you need it.
https://www.clinical-partners.co.uk/for-adults/anxiety-disorders/anxiety-test
https://www.heretohelp.bc.ca/screening/online/?screen=anxiety
Breathing Exercises
Sometimes the solution to a seemingly insurmountable problem is to slow down and breathe.
Grounding Techniques
It can be easy to lose perspective on things. These grounding techniques can help you come back to reality.
https://imgur.com/gallery/DtPTBcy Resource dump from Imgurian Eindride. From official resources to passionate people who just want to help, this post provides a treasure trove of support.
https://imgur.com/gallery/tyd0PTC Imgurian BeeQueenieBee gathered a nice group of mental health infographics with a few relatable anecdotes to accompany them.
https://imgur.com/gallery/5NsT1Af These helpful mental health and fatigue scale graphics were shared by Imgurian Reinette.
[1] https://nami.org/Blogs/NAMI-Blog/September-2017/How-to-Help-Someone-in-Crisis
September 20, 2017
[2] https://www.apa.org/topics/mental-health/help-emotional-crisis
Year created: 2013
[3] https://www.healthline.com/health/mental-health/mental-illness-can-impact-hygiene
October 28, 2019
[4] https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#reduces-depression
November 13, 2017
[5] https://www.verywellmind.com/surprising-psychological-benefits-of-music-4126866
December 10, 2019
[6] https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496
February 23, 2021
[7] https://publichealth.tulane.edu/blog/effects-of-social-isolation-on-mental-health/
December 8, 2020
[8] https://www.verywellmind.com/the-importance-of-hobbies-for-stress-relief-3144574
September 14, 2020
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
Year created: 2006