How quitting illegal drugs helps anxiety in the long term: Guest post by Robert Tropp

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(image: Tumblr)

For many people, feelings of anxiety are a regular occurrence. Anxiety can be a motivator to do better in work, school, and to become better at nurturing healthy relationships. However, if the anxiety you’re experiencing lingers for longer than it should and paralyses you, more profound issues are at play. If you are using drugs and alcohol to deal with anxiety, you are likely doing more harm than good.

At best, drugs are only a short-term solution to anxiety. If you aren’t dealing with the underlying issues that give rise to your anxiety, you will be plagued with this condition over the long haul. The problems only compound if you become increasingly dependent on drugs to deal with anxiety, you can develop a co-occurring substance abuse problem which further complicates matters.

Getting professional help for your addiction to drugs and alcohol will, in most cases, involve receiving treatment for the “co-occurring” anxiety. Through the help of experienced treatment staff and proven programs, you can become healthy and happy.  

In What Ways Does Drug Treatment Save You From Anxiety?

As already stated, drug and alcohol use provide a temporary reprieve from the anxiety you experience. While you may experience short periods of relief, your anxiety returns. If you aren’t taking the time to address the root causes of anxiety in your life, your anxiety will worsen over time. Additionally, your substance use will increase over time, increasing the likelihood of developing an addiction to substances that allow you to “self-medicate.”

Through comprehensive physical and psychological evaluations and intensive drug treatment, you will get the tools and support you need to address these issues head-on. As you get better, staff will provide you the tools you need to deal with your anxiety healthily.  

What Tools Can I Learn to Deal With My Anxiety Without Drugs?

As you progress through treatment, you learn of ways to deal with your anxiety without resorting to substance abuse. Many treatment centers teach mindful meditation techniques such as focused breathing and simple yoga poses. These techniques help to ground you, calm the mind, and focus on the present moment. A significant benefit of mindful meditation is that techniques are relatively easy to learn, and you only need 15-20 minutes a day to see results.

Another tool that you learn in treatment that helps you alleviate anxiety is through simple lifestyle choices such as regular exercise and healthy eating habits. Exercise helps release dopamine which is the brain natural feel-good chemical. You become more relaxed and at ease, and regular exercise helps you look and feel your best. Likewise, a healthy diet nourishes the body and brain and provides the nutrients it needs for optimal functioning.

Additionally, you can effectively deal with anxiety without illegal drugs in the long run through the use of ongoing therapy. With the help of an experienced mental health professional, you can address any recurring anxiety in a safe and supportive environment. Through the use of effective therapies such as CBT, talking therapies or EMDR, you can actively work to address root issues that give rise to your anxiety. When those are addressed, you will get the tools you need to manage your anxiety at different times in your life.

The decision to quit drugs and alcohol is a significant life decision. While it may seem overwhelming and makes you feel anxious, the support and encouragement you receive in treatment will go a long way in helping you leave your addiction and your anxiety behind.
roberttropp

About Robert Tropp

Robert Tropp is a functional nutrition practitioner whose primary focus is substance abuse and mental health disorders. Robert uses a functional medicine approach to help clients regain mental and physical well-being.  Robert is an advocate for the importance of nutrition in addiction recovery and works as the health and wellness director at Nuview Treatment Center in Marina Del Rey, California, USA.

 

Mental Health Awareness Week: The Mental Health Foundation: Body Image 13th-19th May 2019

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(image: Mental Health Foundation)

This week, starting today is the Mental Health Awareness Week by the UK charity the Mental Health Foundation. Its theme is looking at Body Image, how we think and feel about our bodies.

Mental Health Foundation say ‘Body Image can affect us all at any age- during this week we are publishing new research and campaigning for change’    .

They continued,

Last year we found that 30% of all adults have felt so stressed by body image and appearance that they felt overwhelmed or unable to cope. That’s almost 1 in every 3 people.

Body image issues can affect all of us at any age and directly impact our mental health.

However there is still a lack of much-needed research and understanding around this.

As part of Mental Health Awareness Week:

  • We will be publishing the results of a UK-wide survey on body image and mental health.
  • We will look at body image issues across a lifetime – including how it affects children and young people, adults and people in later life.
  • We will also highlight how people can experience body image issues differently, including people of different ages, genders, ethnicities and sexualities.
  • We will use our research to continue campaigning for positive change and publish practical tools to help improve the nation’s relationship with their bodies.’
  • The good news is that we can tackle body image through what children are taught in schools, by the way we talk about our bodies on a daily basis and through policy change by governments across the UK.’

For more on how you can get involved see : https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week

 

Royal family launches Shout UK- a Mental health crisis text line: Guest blog

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Be Ur Own Light is supporting the incredible initiative from the Duke and Duchess of Cambridge and Sussex- Shout UK, a new text support line in the UK for people in mental health crisis- anyone who is struggling. They have teamed up with Crisis Text line to reach vulnerable people.

I feel privileged to live in a country where stigma is beginning to fall and where mental health issues are beginning to be understood better. Texting would have helped me as an ill teenager with bipolar!

Shout are looking for volunteers too to man the text lines as crisis counsellors.

Thank you to the Duke and Duchesses for the incredible profile they are giving mental health. #GiveUsAShout

The Connection Between Anxiety and Substance Abuse: Guest blog by Nu View Treatment Center

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(image: Recovery Direct)

When people abuse drugs and alcohol, it is often the sign of a deeper underlying issue. For many people struggling with addiction, the source of their addiction is due to mental illness that often has gone undiagnosed. One of the most common co-occurring disorders seen with substance abuse is anxiety. The following article will outline what defines anxiety, and the connection between anxiety and substance abuse.

What is Anxiety?

In general, anxiety is an important emotion to have. While it may be normal to feel fear, apprehension, and nervousness from time to time, it becomes an issue when people experience these emotions at excessive levels. When anxiety takes over a person’s thought process, it manifests itself into physical symptoms such as the following:

  •    Increased and constant restlessness
  •    Increased and uncontrollable feelings of worry
  •    Irritability
  •    concentration difficulties
  •    sleep problems

 

Anxiety can be grouped into several types of disorders. These can include generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), phobias, social anxiety disorder, and selective mutism among others. The leading causes of anxiety include work and family stresses, financial worries as well as underlying medical issues. The roots of anxiety can also be traced to past traumatic events that are unresolved.

 

How Anxiety and Substance Abuse Connect

When people suffer from anxiety, mental and physical symptoms can be very intense and can wear on the body and mind. To get some form of relief, people may turn to substances that stimulate dopamine in the brain to help numb the feelings of discomfort. Self-medicating oneself to take the edge of off anxiety only works in the short-term and can have a rebound effect that makes anxiety worse over time. Without addressing the roots of anxiety, their condition will worsen over time—along with their substance use.

The connection between anxiety and substance abuse can also trace back to the teenage and young adult years. During adolescence, the brain is still developing and forming. If people used drugs as a teenager, it could alter the development of the parts of the brain that govern reasoning and impulse control. Drug and alcohol use early in life can increase the likelihood of anxiety and substance abuse as that person gets older.

Another reason for anxiety disorders and substance abuse connection is because of one’s genetics. Some people may be more predisposed to both anxiety and drug and alcohol dependence through genetic factors shaped by one’s environment.

 

Getting Help

For those dealing with co-occurring disorders, they must seek specialised help from a dual diagnosis treatment facility specializing in mental health and addiction disorders. The first step in getting help is undergoing medical detoxification. During detox, patients will undergo medication-assisted therapy to help better tolerate the physical and psychological symptoms associated with withdrawal. Additionally, staff will perform physical and mental health evaluations to pinpoint any underlying issues that may impact recovery.

For those suffering from dual diagnosis, treatment will include mental health services in addition to addiction treatment services. Dual diagnosis facilities feature mental health professionals working alongside addiction treatment personnel in creating an individual treatment plan that fits each client’s specific needs.

In addition to therapy, 12-step counselling, life, and coping skills training and other forms of treatment, patients will receive mental health treatment with a focus on ongoing counselling and medication-based therapies that will give them the tools to handle anxiety.

 

This guest blog was written by Nu View Treatment Center

Understanding PTSD by Gender: Guest blog by Dale Vernor

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(image: Kennington Osteopaths)

Post traumatic Stress Disorder, better known as PTSD can occur in a person who has experienced or been a witness to an event that is traumatic enough to affect their lives in a negative way. Witnessing a death, a serious accident, war, abuse, being a victim of a crime, natural disasters and childhood trauma can all be causes of PTSD. Many people only associate PTSD with war and veterans, but the truth is an estimated 3.5 percent of the US population suffers from PTSD.

Research has shown that there are differences in the brain when it comes to how men and women process and deal with PTSD. Science is admittedly behind on truly understanding the gender differences when it comes to PTSD and how it is expressed, but there have been some findings.

Men and women respond to stress differently. Men are more likely to respond with a fight-or-flight response in a stressful situation and women are more likely to use a more calming response known as tend-and-befriend.

This is an emotion-focused coping mechanism. It should be noted that there is so little data that stereotypes should not be formed, however, there is enough data to support differences in the genders.

PTSD in Men

Men are more likely to have PTSD due to combat trauma, trauma from natural disasters and disasters caused by human force, some sort of violence and accidents. Based on studies and research men actually suffer more traumatic life events than women on average, however, only 5-6% of men will experience lifetime PTSD. Lifetime PTSD is less prevalent in men than in women. Double the rate of women will experience lifetime PTSD at 10-12%.

PTSD in Women

Women are at a substantially higher risk for PTSD than men. Biology and psychology play a part in why those differences exist. Women are more likely to experience what is considered “high-impact trauma” at a younger age than men.

Women are more likely to experience sexual abuse, domestic violence and sexual assault that leads to their PTSD. It is sexual trauma that puts women at a higher risk for PTSD than men.

Women who suffer from PTSD will also tend to do so longer in comparison to men; on average 4 years to 1. When it comes to seeking help for PTSD women are more likely to seek support for their illness amongst a group. They tend to look for social support.

Symptoms of PTSD Same in Men and Women

The women and men who have this condition often express similar symptoms. Men may display their symptoms in a more aggressive expression where women have shown to retreat internally and avoid the outside world.

Some of the symptoms of someone suffering from PTSD are:

Re-experiencing nightmares, having flashbacks and frightening thoughts that appear real, avoiding people, places and things that may remind a person of the trauma and avoiding feelings and thoughts to cope with the trauma, signs of heighten anger and anxiety expressed physiologically, being hyper-vigilant against threats, difficulty sleeping, experiencing an onslaught of negative feelings, thoughts and judgments, unreasonable blaming of yourself, excessive guilt and a negative perception of yourself in the world, and disinterest in regular every-day activities.

PTSD and Substance Abuse

According to the U.S. National Library of medicine 50-66 % of people who have PTSD simultaneously suffer from addiction. What begins as a means to cope with the symptoms of PTSD, which are distressing, usually turns into a full-blown addiction.

Substances like drugs and alcohol can decrease anxiety in the moment, escape the pain , distract from negative emotions and increase pleasure in the short term. The coping mechanism of substance abuse affects both women and men. There are dual diagnosis treatment centers for people who are suffering from PTSD and substance abuse.

Post traumatic stress disorder, wherever you live in the world and whatever gender you are, can be hard to cope with. Please seek support if you need it and know you are not alone.

This post was written by Dale, a freelance writer specialising in mental health, based in the USA.  He can be found on Twitter https://twitter.com/DaleVernor

Happy Third Blog Anniversary! : On Our Third Birthday by Eleanor

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(image : etsy)

Earlier this week, on the 1st March, Be Ur Own Light turned 3 years old! I still remember starting this blog as an outlet for my fears, thoughts and emotions after leaving a job in 2016 due to acute anxiety and panic ( part of my bipolar) . Writing the blog and sharing thoughts has been so therapeutic and it has taken me on  a journey that I could not have imagined when I started writing. As many of you know, this blog led to me writing for big media outlets and to my book deal (book hopefully will be out in November) and I am so grateful for the confidence it has given me too- and the chance to connect with people all over the world.

However, this year (as with the past 2), the blog has attracted a horde of talented writers wanting to spread their messages about mental health and wellness. Some have shared their personal stories of hope and recovery, others have given useful tips on health and wellness  and we have covered topics as wide ranging as Borderline Personality Disorder (BPD), Post Traumatic Stress Disorder (PTSD) and addictions to drugs and alcohol. We have talked about pet therapy, writing therapy, mindfulness and yoga, amongst other therapies.

My guest bloggers have written about their recovery from mental illnesses like anorexia and bipolar disorder. National campaigns like the Diana Award also got in touch with us to discuss bullying and LGBT issues too and Jami charity asked us to cover their mental health awareness campaign (which I helped set up). Furthermore, Be Ur Own Light has also covered World Mental Health Day and Time to Talk Day this year, featuring personal mental health stories as a way to raise awareness and fight misconceptions.

Thank you to my amazing guest bloggers March 2018-2019 for your fantastic content:   

Donna at Wildwoman Book Club for Self care

Lynn Crilly- Hope with eating disorders (book)

Cordelia Moor- Living with Quiet BPD for Time to Talk Day

Sarah- On Depression for Time to Talk Day

Peter McDonnell-  Managing anxiety and psychosis for TTD

Cara Lisette- Recovery from anorexia and bipolar disorder for TTD

David Welham- Depression and Recovery/  Being a parent of children taking exams

Rachelle Wilber- Treatment for PTSD (post traumatic stress disorder)

Brandon Christensen- What is mental health stigma?

Charlotte Underwood- Overcoming Adversity/ The Saviour Complex

Ralph Macey- Managing Bipolar in the workplace

Manmohan Singh- Benefits of Yoga

Alex Sabin- Enjoying the Holidays after Addiction

Spela Kranjec- How to Accept Yourself/ My Journey in surviving Anorexia

Jami charity- Mental Health Awareness Shabbat campaign

Brookman- Avoiding a relationship crisis at Christmas

Sarah Cardwell-  Womens health awareness

Anti Bullying Week, the Diana Award and Everyones Talking about Jamie

Allen- Recovery from alcoholism and mental illness

Lizzie Weakley- How to combat your eating disorder

Posy and Posy- Flowers for wellness

N- Poem on depression- Copy of my Mask

Dan Brown at My Therapy- Suicide prevention on social media- World MH Day

Lydia- On complex PTSD and recovery

Ashley Smith- how Physiotherapy helps with stress and anxiety

Amy Hutson- How Writing Therapy helps

Christine H- What family therapy is really like

Meera Watts- How Yoga enhances your lifestyle

Dawn Prime- How can Animal and Pet therapy help

Bill Weiss- Mental Health Stigma and Drug addiction

Dr Nancy Irwin- Signs your loved one is abusing drugs

Eve Crabtree- The MIND diet for Dementia

James Kenneth- Overcoming mental health challenges

Ellie Willis- A guide to mood disorders

AXA PPP- is social media bad for our health?

Lori Longoria- How baths and spas help relaxation

Tomas Sanchez- can alcohol raise stress levels and affect mental health

Dr Janina Scarlet- Therapy quest book

Cloe Matheson- tips to reduce stress

Paul Matthews- fitness and how it helps depression

Katie Rose- How to help anxiety and panic attacks

Anonymous- on sexual abuse

Kayla Clough- coping with post partum depression

Kara Masterson- 4 tips to begin the fight against drug addiction

Michelle Hannan- 5 tips to boost your immune system

Kevin Morley- Satori Mind- Tips to boost mindfulness

Sara Whitehouse at Stadia Sports-How sport can help mental health

Amy Boyington- How holistic medicine helps mental health

 

Thank you so much to all of you and I am excited to see what 2019 brings for the blog!

2018 was a very special year for me and my writing- being published in Metro.co.uk, Glamour, The Telegraph, Happiful magazine, the Jewish News and several other media outlets. I was featured in articles in Cosmopolitan, Elle, Prima, Yahoo News, Prevention magazine and Refinery29 and guest blogged on other mental health blogs too.

This year on the blog I wrote about my life with social anxiety and work anxiety, winter blues and SAD/ depression, I shared my articles about being plus size and a bride and about my recovery from bipolar disorder. Furthermore, I wrote about the Twitter hashtags I started #mydepressionmeans and #myanxietymeans, to help people feel less alone and share their own experiences online.

On the blog I also reviewed the brilliant book ‘Love and Remission‘ by Annie Belasco by Trigger Publishing, about breast cancer and mental health. Triggers mental health books are great and I read so many that I was unable to review due to time constraints including Depression in a Digital Age by Fiona Thomas and books by Paul McGregor and Ruth Fox.

This year we were given the accolade of being a Top 10 UK Mental Health Blog by Vuelio and were a shortlisted finalist in the 2018 UK Blog Awards (Health and Social Care category). I was also invited to the Mind Media Awards which was an incredible experience and this year, we have been nominated for Blogger of the Year in the Mental Health Blog Awards.

Be Ur Own Light continues to be read globally and I love receiving your messages about the blogs and finding new writers too.  Blogging makes me happy and I hope it helps so many of you too and you love what we do here.

Heres to a productive, wonderful, fun and exciting year of educating and battling mental health stigma too 🙂

Happy 3rd birthday Be Ur Own Light!  ❤ May this be a special year for us

Love and gratitude,

Eleanor    

xxx

eleanortwit

 

How to Enjoy the Holidays after Addiction: Guest blog by Alek Sabin

 

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Socialising during your recovery always requires some effort, and life after rehab always takes some serious adjusting, but it can be especially difficult during the holiday season. The holidays are a time when you reunite with family and friends and spend time at seasonal social gatherings. You may encounter friends from your past times of using, people with whom you have impaired relationships, and social situations that tempt you to compromise your sobriety. In short, despite being one of the happiest times of the year, the holidays can also be stressful and dangerous for sobriety.

While the holiday season is a season of joy and giving that ought to be celebrated, it is important to be on your guard in order to protect your newfound sobriety. In case you find yourself or a loved one struggling to navigate recovery from addiction this season, here are some tips for protecting the sobriety you’ve worked so hard for during the holidays…

 

Know Your Triggers

Take an inventory of what your triggers for substance use are. In the past, did you use when you were hungry, angry, lonely, or tired? Was substance use an outlet for stress? Do you experience cravings most when you are bored or sad?

Whatever your triggers, be sure to take the necessary steps to keep those triggers at bay. If stress is a trigger for you, for example, practice regular stress relief techniques like meditation, even when you don’t feel particularly stressed. If you are tempted to relapse when you are bored, on the other hand, make it a point to plan out your days with wholesome activities and to have a go-to activity for those times when you truly do have nothing to do.

 

Use Your Support System

It is so crucial to set up a support system within your social circle during recovery, and the holidays are a perfect time to take advantage of that support system. Talk to members of your support system, especially family members and friends with whom you may be attending holiday gatherings. Tell them about what struggles you are facing and what you are worried about this season. This will help them remain mindful of you and allow them to help you at those times this season when you need it most.

 

Don’t Be Afraid to Call for Help

Your support system can carry you through the most difficult times of the holiday season. If you are worried about temptations to pick up alcohol during a particular holiday gathering, for example, a friend or family member can refrain from drinking with you or stay by your side throughout the evening to help hold you accountable. If you are worried that spending time with a particular group of people might tempt you to use again, make alternate plans with a friend or family member who understands your recovery.

 

Consider Whether an Event is Worth It

Holiday gatherings can be stressful for a variety of reasons. You have to answer questions about what you have been up to and what’s new in your life. You may encounter people with whom you used to use during times of addiction. You may find yourself around loved ones with whom you are still trying to repair harmed relationships. There are all kinds of reasons to be stress about attending a holiday season event, and for those occasions when you think the stress may be too much, it’s important to recognize when it may be better to miss an event.

 

Make a Plan for Parties

If you do feel that a holiday party will be low-risk enough for you to attend, be sure that you still come with a plan. Bring your own non-alcoholic party drink to sip on if you know alcoholic drinks will be present. Drive yourself so that you can duck out a bit early and have more control over when you leave. Plan out what you will say any time someone offers you a drink at parties. Try to envision which scenarios may arise so that you can be prepared for them.

 

Wear Your Sobriety on Your Sleeve

Finally, make the decision to own your sobriety this season. When someone asks you what is new in your life, go ahead and tell them about your sobriety (only if you feel comfortable doing so, of course.) Talk to them about your journey thus far, in as little or as much detail as you desire. Share what you are looking forward to as you continue your journey. When others see you talk enthusiastically about your recovery, they are sure to respond with similar enthusiasm, offering a shoulder of support and becoming advocates of your recovery.

Do I need Outpatient or Inpatient Treatment for Addiction? Guest post by Alek Sabin

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If you are struggling with addiction, or have a loved who deals with substance abuse, making the decision to seek treatment can be the most empowering decision you make in your life or theirs. Failing to do so can lead to lives and families being torn apart, and even runs the risk of an overdose. Of course, there are a variety of treatment options available, and many who are considering seeking treatment wonder whether outpatient or inpatient treatment is better suited for them. Here is a look at the key differences between outpatient and inpatient treatment.

Outpatient Treatment

This article here does a very good job at describing how well outpatient addiction recovery treatment works. Basically, outpatient treatment is an option that allows individuals to receive treatment that is less intensive than inpatient treatment. It is well suited for individuals who are seeking comprehensive treatment for alcohol or drug addiction, who need more support than weekly counseling but less support than inpatient treatment, and/or who have completed an inpatient programme and need continued support in recovery.

 

How Outpatient Works

Outpatient treatment typically draws on a variety of approaches in order to offer recovering addicts the healing they need. A comprehensive outpatient treatment might involve individual therapy, group therapy, education, and relapse prevention training. Recovering addicts will also explore a variety of therapy approaches, including cognitive behavioral therapy, motivational interviewing, and recreational therapy.

 

Benefits of Outpatient Treatment

Outpatient treatment can offer several benefits. For starters, individuals can receive treatment while protecting certain aspects of their current lifestyle, such as a job, education, or family responsibilities. Outpatient treatment also tends to be more affordable than inpatient treatment since you are not paying for room and board. It can also grant you more access to your family and friends, who might serve as a valuable source of support as you navigate recovery.

 

Different Levels of Treatment

Every outpatient program is different, and there are various types of outpatient programs, each offering a specific level of support. Three of the most common types of outpatient treatment are partial hospitalisation (day treatment), intensive outpatient treatment, and general outpatient treatment.

Partial hospitalisation, or day treatment, is a more intensive form of outpatient treatment that allows individuals to meet for to five days a week for several hours each day in order to receive intensive treatment. Intensive outpatient treatment is somewhat less intensive, and it is primarily for individuals who need an organized treatment program but who can navigate recovery in the course of their everyday activities. General outpatient treatment, meanwhile, is for individuals who require moderate support in order to achieve sobriety.

 

Inpatient treatment

Inpatient treatment, also known as residential treatment, involves the same treatment techniques as outpatient treatment, but it is more intensive because you typically check into a facility and live there throughout the duration of your program.

 

How Inpatient Works

Inpatient treatment draws on the same individual therapy, group therapy, and educational approaches as outpatient treatment, but it can include some more intensive techniques as well. Many recovering addicts seeking inpatient treatment, for example, will first undergo a medically assisted detoxification process in order to manage withdrawal symptoms. Inpatient treatment also involves around-the-clock care, which may be necessary for individuals who are recovering from abuse, trauma, or a co-existing mental disorder.

 

Benefits of Inpatient Treatment

Inpatient treatment can also offer several unique benefits. First, it gives recovering addicts the opportunity to focus on their recovery, without the distractions of everyday life. In addition, since individuals live within the care facility, there is no access to drugs or alcohol, reducing the chances of relapse significantly. Because it is a live-in facility, there may also be more specialized services available, such as a gym facility, yoga classes, acupuncture, or nutritional education.

 

One potential drawback to inpatient care is that it can limit your access to support from family and friends. For this reason, many inpatient programs include a specialized family program where family members can participate in the recovery of their loved ones—all while receiving the healing they need as well.

 

So What Is Right for You?

If you are seeking treatment for an alcohol or drug addiction, it’s important to consider not only the level of care that you need, but also those factors that might try to draw you away from your recovery. If you are living in an environment that is not conducive to a successful recovery, for example, then inpatient treatment may be the option for you, even if you think you may not require that level of care. When in doubt, you should always consult an addiction recovery facility. Many offer free assessments to help match you with the precise level of care that you need.

Please note: each country will have its own differing treatments and care. 

Suicide Prevention on Social media: Guest post by Dan Brown at MyTherapy for World Mental Health Day

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I recall reading a story last year about two teenage students from a town in Denver, both of whom lost their lives to suicide within two days of one-another.

In both cases, the students had made their intentions known on social media.

Countless similar stories can be found online. In many cases, such as the one above, people did attempt to reach out to those in need. In other cases, online cries for help were ignored or not taken seriously.

Teen Suicide Rates are Rising

Between 2010 and 2017, the number of teenage suicides in England and Wales increased by 67%.

In London, the figure is rising at an even greater rate, while a similar trend is occurring on the other side of the Atlantic, with the suicide rate of children and teenagers between 10 and 17 years old increasing by 70% in a decade since 2006.

The Role of Social Media in Suicide Prevention

While many believe social media is at least partially responsible for the rising rates of teenage suicides – due to matter such as cyber-bullying – it can be used as an effective tool for suicide prevention. This goes for any user of social media, not just teenagers.

The major platforms themselves are actively engaged in suicide prevention, but much of the onus is on individuals to respond should they encounter a post pertaining to suicide from a friend, family member, or anybody else.

Contacting the Emergency Services

First-and-foremost, you should not hesitate in contacting the emergency services if you believe someone’s life is in imminent danger. Any indications that someone is preparing to take their own life should be treated as a medical emergency. If need-be, contact closer friends or relatives of the person in question as well, to ensure help can arrive as quickly as possible.

In such situations, particularly if the person has made their intentions clear, the danger is obvious.

However, it is not always so easy to spot when a person needs help, or to differentiate between someone simply ‘venting’ after having a bad day and a more serious mental health issue.

The Warning Signs

Spotting the signs that a person may be contemplated suicide based on their social media activity can be difficult, given the absence of body language or tone of voice in many posts, especially those that are purely text rather than photos or videos.

However, there are some warning signs you can look out for.

  • Tone
    While tone of voice by not be present in a lot of social media posts, you will probably be familiar with the tone your friends and family members take on social media. A negative change in tone may be subtle or happen gradually over time, but it should not be overlooked. If you start to notice more posts that strike you as odd or out-of-character, it could be that person’s way of expressing negative emotions.
  • Signs of Anger or Lashing Out
    “Anger turned inward” is how Sigmund Freud described depression, a characterisation that is debated to this day. What seems beyond debate is that anger often coexists with depression, and that it can be outward as well as inward. Therefore, if you see someone reacting angrily or lashing out online, it could suggest they are struggling mentally. Again, this should be particularly alarming if it is out-of-character for that person.
  • Sad Posts
    Of course, sadness is the most obvious emotion to link with depression. When it comes to social media, this could be shown in sharing sad memes and pictures, or posts discrediting their own self-worth. Frequent posts of this nature could be a cry for help and should not be ignored.

 

It is also worth paying attention to the time of day the person is posting, as insomnia is a common symptom of depression. As such, regular posts late at night or in the early hours may be another warning sign.

Reaching Out to Someone You Are Concerned About

If you are concerned about someone’s wellbeing, raising your concerns with them is usually far from easy and must be done sensitively. However, many people struggle to talk about their mental wellbeing, be it through embarrassment, fear of ridicule, or any other reason perpetuated by the stigma surrounding the topic.

If you are the one to raise the issue, it can help break that barrier immediately.

There is also the myth that talking about suicide is a bad idea and could encourage a person to take their own life, which has contributed in making suicide taboo subject. Again, being the one to raise the topic, if appropriate, can help make a person feel more comfortable in discussing their concerns.

This article from Helpguide.org does a superb job of explaining the steps you can take in opening the dialogue.

Contacting Someone Closer to the Person

You do not have to be a close friend or family member to raise your concerns with a person. Given that we are discussing social media, you can even be the other side of the world.

However, you may ultimately decide that you are not the best person to speak directly to the individual you are concerned about.

That, however, does not mean you are unable to help.

Contacting someone closer to them – either physically or emotionally – clearly and considerately explaining why you are concerned, may encourage that person to bring the issue up. Perhaps they too have noticed the signs but were unsure whether to address them. Your message could be the push they need to do so.

You Can Help a Person in Need

It is quite likely that nothing in this article is new or surprising to you. However, many cries for help on social media go ignored. In the most tragic of cases, lives are needlessly lost. So, if you do find yourself in a situation where a friend or loved one is using social media in such a way, just remember: you can be the one to help. You may even save a life.

 

This article was contributed by Dan Brown from MyTherapy (free for iOS and Android).

What’s Family therapy really like? Guest post by Christine H

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(image: Christine H)

Therapy is growing more and more accepted as a mainstream practice, rather than a scary, stigmatised ordeal. After all, it’s important to take care of mental health, and sometimes, we could all use a little extra help.

However, when it comes to any kind of therapy, it can still be scary. We don’t know what to expect, and we worry that we’ll be forced into something that makes us too uncomfortable. This can especially true in the case of family therapy. Often, family therapy is utilised when one or more family member confronts a serious mental health challenge (such as, for example, bipolar disorder, addiction, or major behavioural issues) that affects the rest of the family.

So, in order to dispel some of the misunderstandings surrounding family therapy, and to perhaps help people become more comfortable with it, here are some important things to know:

 

There May Be a Mix of Alone and Together Time

Contrary to popular belief, family therapy isn’t just going to be your family talking in a circle with a therapist the whole session. Well, maybe sometimes it will be. But other times, “family therapy” refers to a lot of different compilations of relationships within your family. Parents may talk with the counsellor separately, and then a child who has been the primary subject of therapy will talk with the therapist, and then perhaps the counselor will enable a conversation between the child and parents in order to share information that needs to be shared.

Additionally, family therapy is most effective when all family members are utilising therapeutic tools to get what they can out of the experience. For example, often in the case of addiction, support groups are available for both the person struggling with addiction, and for the family members who are affected by it. In these separate group therapies (which you can learn more about here) family members can gain new perspectives which will empower them to return to family therapy with the information they need to make it a productive venture.

 

Information that You Want Confidential Can Be Confidential

During all the mix-match of family therapy modules, many individuals are wary about sharing information with the counselor if they don’t want it to be shared with the whole group. And although this might sound kind of shady, it’s not just about keeping major secrets. Often, it’s about protecting family members’ feelings, or being embarrassed or worried about our own feelings.

Since family systems therapy is ultimately about repairing relationships and empowering healthy communication and cooperation, a counsellor can help individuals identify what information is important to share, and how to go about it in the best way. However, there are some challenges that are best talked out one on one with the therapist, and not in the group as a whole. It’s important for all parties involved to understand that they can still control the information that’s shared, and the way they choose to do it… or not.

 

It’s Not All Talk Therapy

Although sometimes all that’s needed in order to strengthen a family’s power to communicate and cooperate is an outsider guiding the conversation, other times talk therapy can be frustrating for families, as they’ll find themselves going around in the same old circles and arguments that they would on their own. That’s why most counsellors will utilise other techniques and approaches to achieve family goals.

For example, sometimes it’s useful to utilize experiential therapy, which could include anything from a cooperative ropes course, to role playing exercises. You can learn more about those options here.

 

Practicing Outside of Therapy Sessions Is Vital

One common assumption of family therapy is that the work will get done in therapy sessions, and it doesn’t have to change the way things are outside of therapy. Family therapy can only be successful when it creates changes to habits and systems within the family dynamic that aren’t serving individuals as well as they should.

Most of the time, a therapist will give family members assignments and goals that they can do–both by themselves, and as they interact with the rest of the family–in order to improve family relationships. Often, these are small habits in the way that we talk and the way we share duties in and out of the house.

 

This article was written by expert on family therapy Christine H:

christine

Christine is a professional writer and an avid reader who’s passionate about storytelling in any form. At any given moment, she’s in the middle of at least three books on anything from psychology to ninjas. Although she’s a marathon swimmer and enjoys camping in the mountains, she believes there’s nothing better than a carton of ice cream and a Dawson’s Creek marathon. She blogs about marketing here. Follow more of her writing on Twitter @readwritechill.