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At some point or another, everyone experiences stress throughout their daily lives. Whether it be something as simple as paying the bills each month or having too many responsibilities at work, or something larger like divorce or moving to a new place, stress follows us through all aspects of our lives.
Stress is inevitable and can cause many negative impacts on the quality of our lives and even our long-term health. Chronic stress can even occur without us realizing since we are so caught up in the daily motions and responsibilities of our lives.
By identifying the different things that are causing stress in our daily lives, we can follow specific stress management techniques that are surprisingly simpler than one would expect. Stress management is not one size fits all and not all techniques work the same on every individual, but there are many things to practice to balance and notice our stress levels.
Journaling
Although it may seem cliché, jotting down the various things that cause us stress and the emotions we deal with on a daily basis can greatly decrease our stressors and identify patterns and themes.
The way to utilize a stress journal is to jot down what you are experiencing when you recognize a stressful situation in your life. You can write down the event or experience that caused your stress, the different emotions you felt going through it, and the way you responded to the situation.
After a couple of weeks of doing things, you will likely be able to identify the themes where stress is occurring in your life and a solution may appear sooner than you would think. For example, if each of your stress entries occurred while at work, it could be that your company or the position you are in is causing you more stress than you thought.
Based on your various journal entries, you will identify ways to manage your stress on your own and adapt your life in order to feel calmer and less overwhelmed. By writing down your stressors, you will also be able to release the emotions rather than feeling like they are bottled up in your mind. This will relieve your brain fog and allow you to focus on the tasks in front of you.
Exercise
Staying physically active for just a small amount of time each day is one of the best stress management techniques that is widely overlooked. Even though the things that stress you out may feel like they are priority over taking time for exercise, it is a huge stress reliever that is scientifically proven to improve not only your physical health but your mental health.
Whether it be going on a mindful walk after work or taking workout classes during a break at work, making time for physical exercise is a great way to relieve and strengthen the mind. You will feel better which will make the daunting tasks you are stressed about a lot more manageable.
Meditation
Although meditation may seem like a challenging task that takes a lot of time and effort, it is quite the opposite. Meditation allows you to connect with the mind and attempt to clear it of the different stressors that you experience throughout the day.
Even just 20 minutes a day when you first wake up in the morning is proven to have tons of health benefits and will increase your productivity and alertness throughout the day. Meditation is crucial to the brain and is the best and most important stress management technique. Over time, meditation has a direct link with stress relief and overall calmness.
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If you are experiencing a medical emergency, are in danger, or are feeling suicidal, call 911 immediately.
Suicide Hotline: 800-784-2433 Immediate Medical Assistance: 911 Crisis Call Center: 800-273-8255 or text ANSWER to 839863 Crisis Text Line (U.S. only): Text HELLO to 741741 Youthspace Text Line (across Canada): Text 778-783-0177 from 6 p.m. to midnight daily.
Suicide
National Suicide Hotline 800-SUICIDE (784-2433) 800-442-HOPE (4673) Twenty-four hours a day, seven days a week http://www.hopeline.com
National Suicide Prevention Lifeline 800-273-TALK (8255) Twenty-four hours a day, seven days a week
http://www.suicidepreventionlifeline.org
Canadian Association for Suicide Prevention Find crisis centres in your area. https://suicideprevention.ca/need-help/
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/suicide-prevention/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
AIDS info 800-HIV-0440 (800-448-0440) 12 p.m. to 5 p.m. EST, Monday to Friday http://www.aidsinfo.nih.gov
Canadian AIDS Society HIV Information Hotlines: http://www.cdnaids.ca/resources/hiv-information-hotlines/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
HIV/AIDS Hotlines by State https://hab.hrsa.gov/get-care/state-hivaids-hotlines
Hope Line Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
National AIDS Hotline 800-CDC-INFO (232-4636) Twenty-four hours a day, seven days a week https://www.cdc.gov/hiv/
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Project Inform: National HIV/AIDS Treatment Hotline 800-822-7422 or 415-558-9051 in the San Francisco Bay Area 7 a.m. to 1 p.m. EST, Monday to Friday http://www.projectinform.org
Teen Line (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Alcohol and Drugs Al-Anon/Alateen 888-425-2666 8 a.m. to 6 p.m. EST, Monday to Friday https://al-anon.org/newcomers/teen-corner-alateen/
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/substance-abuse/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
Hope Line Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
The National Alcohol and Substance Abuse Information Center 800-784-6776 Twenty-four hours a day, seven days a week http://www.addictioncareoptions.com
National Institute on Alcohol Abuse & Alcoholism 800-662-HELP (4357) Twenty-four hours a day, seven days a week http://www.niaaa.nih.gov
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Teen Line (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Bullying and Cyberbullying Bullying UK (UK only) 0808-800-2222 Twenty-four hours a day, seven days a week http://www.bullying.co.uk
Canadian Association for Suicide Prevention Find crisis centres in your area: https://suicideprevention.ca/need-help/
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
CyberTipline 800-843-5678 Twenty-four hours a day, seven days a week http://www.cybertipline.com
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Helpline (Australia only) 1-800-55-1800 Twenty-four hours a day, seven days a week http://www.kidshelp.com.au
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
Lesbian Gay Bi Trans Youth Line (Canada) 1-800-268-9688 or text 647-694-4275 http://www.youthline.ca/
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
National Suicide Hotline 800-SUICIDE (784-2433) 800-442-HOPE (4673) Twenty-four hours a day, seven days a week http://www.hopeline.com
National Suicide Prevention Lifeline 800-273-TALK (8255) Twenty-four hours a day, seven days a week http://www.suicidepreventionlifeline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
The Trevor Lifeline (U.S. only) 866-4-U-TREVOR (488-7386) Twenty-four hours a day, seven days a week http://www.thetrevorproject.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
Depression Canadian Association for Suicide Prevention Find crisis centres in your area: https://suicideprevention.ca/need-help/
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Center and Hotlines Locator by State https://suicidepreventionlifeline.org
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
Depression and Bipolar Support 800-273-TALK (8255) Twenty-four hours a day, seven days a week http://www.dbsalliance.org
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
Lesbian Gay Bi Trans Youth Line (Canada) 1-800-268-9688 or text 647-694-4275 http://www.youthline.ca/
National Hopeline Network 800-SUICIDE (784-2433) 800-442-HOPE (4673) Twenty-four hours a day, seven days a week http://www.hopeline.com
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Suicide Prevention Services Depression Hotline 630-482-9696 Twenty-four hours a day, seven days a week http://www.spsamerica.org
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
Eating Disorders Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
National Association of Anorexia Nervosa and Eating Disorders 630-577-1330 10 a.m. to 6 p.m. EST, Monday to Friday http://www.anad.org
National Eating Disorders Association 800-931-2237 9 a.m. to 5 p.m. EST, Monday to Friday http://www.nationaleatingdisorders.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Grief and Loss Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
National Hopeline Network 800-SUICIDE (784-2433) 800-442-HOPE (4673) Twenty-four hours a day, seven days a week http://www.hopeline.com
National Mental Health Association Hotline 800-273-TALK (8255) Twenty-four hours a day, seven days a week http://www.nmha.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Tragedy Assistance Program for Survivors (TAPS) 800-959-TAPS (8277) Twenty-four hours a day, seven days a week http://www.taps.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
Homelessness and Runaways Boys Town National Hotline - serving all at-risk teens and children 800-448-3000 Twenty-four hours a day, seven days a week Text VOICE to 20121, every day, 2 p.m. to 1 a.m. CST http://www.boystown.org/hotline
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
National Runaway Switchboard 800-RUNAWAY (786-2929) Twenty-four hours a day, seven days a week http://www.1800runaway.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Mental Health Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
National Hopeline Network 800-SUICIDE (784-2433) 800-442-HOPE (4673) Twenty-four hours a day, seven days a week http://www.hopeline.com
National Institute of Mental Health Information Center 866-615-6464 8 a.m. to 8 p.m. EST, Monday to Friday http://www.nimh.nih.gov/site-info/contact-nimh.shtml
National Mental Health Association Hotline 800-273-TALK (8255) Twenty-four hours a day, seven days a week http://www.nmha.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
Rape, Sexual Violence, and Domestic Violence Childhelp USA National Child Abuse Hotline 800-4-A-CHILD (422-4453) Twenty-four hours a day, seven days a week https://www.childhelp.org
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/child-abuse-reporting/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
loveisrespect, National Teen Dating Abuse Helpline (866) 331-9474 Twenty-four hours a day, seven days a week http://www.loveisrespect.org
National Domestic Violence Hotline 800-799-SAFE (7233) Twenty-four hours a day, seven days a week http://www.ndvh.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Rape, Abuse, and Incest National Network 800-656-HOPE (4673) Twenty-four hours a day, seven days a week http://www.rainn.org
Safe Horizon’s Rape, Sexual Assault & Incest Hotline Domestic Violence Hotline: 800-621-HOPE (4673) Crime Victims Hotline: 866-689-HELP (4357) Rape, Sexual Assault & Incest Hotline: 212-227-3000 TDD phone number for all hotlines: 866-604-5350 Twenty-four hours a day, seven days a week http://www.safehorizon.org
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
School Violence Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
National Center for Mental Health Promotion and Youth Violence Prevention 9 a.m. to 5 p.m. EST, Monday to Friday http://www.promoteprevent.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Thursday's Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org/
Sexuality and Sexual Health American Sexual Health Association 919-361-8488 8 a.m. to 8 p.m. EST, Monday to Friday http://www.ashasexualhealth.org/
Canadian AIDS Society HIV Information Hotlines: http://www.cdnaids.ca/resources/hiv-information-hotlines/
Centers for Disease Control (CDC) INFO 800-CDC-INFO (232-4636) Twenty-four hours a day, seven days a week http://www.cdc.gov
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
GLBT National Youth Talkline 800-246-PRIDE (7743) 4 p.m. to 12 a.m. EST, Monday to Friday 12 p.m. to 5 p.m. EST, Saturday http://www.glnh.org/talkline
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
Lesbian Gay Bi Trans Youth Line (Canada) 1-800-268-9688 or text 647-694-4275 http://www.youthline.ca/
National AIDS Hotline 800-CDC-INFO (232-4636) Twenty-four hours a day, seven days a week https://www.cdc.gov/hiv/
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Planned Parenthood National Hotline 800-230-PLAN (7526) - for routing to local resources Twenty-four hours a day, seven days a week http://www.plannedparenthood.org
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Trans Lifeline U.S.:(877) 565-8860 Canada: (877) 330-6366 This hotline is staffed by volunteers who are all trans identified and educated in the range of difficulties transgender people experience. Operators are generally available twenty-four hours a day, seven days a week. http://www.translifeline.org
Stress and Anxiety Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
National Institute of Mental Health Information Center 866-615-6464 8 a.m. to 8 p.m. EST, Monday to Friday http://www.nimh.nih.gov/index.shtml
National Mental Health Association Hotline 800-273-TALK (8255) Twenty-four hours a day, seven days a week http://www.nmha.org
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
Your Life Iowa: Bullying Support and Suicide Prevention (855) 581-8111 (24/7) or text TALK to 85511 (4–8 PM every day) Chat is available Mondays–Thursdays from 7:30 PM–12:00 AM http://www.yourlifeiowa.org
Teen Parenting Baby Safe Haven Confidential toll free hotline: 888-510-BABY (2229) Safe Haven Infant Protection Laws enable a person to give up an unwanted infant anonymously. As long as the baby has not been abused, the person may do so without fear of arrest or prosecution. State finder map: http://safehaven.tv/states
Boys Town National Hotline - serving all at-risk teens and children 800-448-3000 Twenty-four hours a day, seven days a week Text VOICE to 20121, every day, 2 p.m. to 1 a.m. CST http://www.boystown.org/hotline
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Kids Help Phone (Canada only) 800-668-6868 Twenty-four hours a day, seven days a week http://www.kidshelpphone.ca
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Postpartum Support International 800-944-4PPD (4773) Calls returned within 24 hours http://postpartum.net
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Teen Pregnancy American Pregnancy Helpline 866-942-6466 Twenty-four hours a day, seven days a week http://www.thehelpline.org
Baby Safe Haven Confidential toll free hotline: 888-510-BABY (2229) Safe Haven Infant Protection Laws enable a person to give up an unwanted infant anonymously. As long as the baby has not been abused, the person may do so without fear of arrest or prosecution. State finder map: http://safehaven.tv/states
Birthright International 800-550-4900 Twenty-four hours a day, seven days a week http://www.birthright.org
Crisis Call Center 800-273-8255 or text ANSWER to 839863 Twenty-four hours a day, seven days a week http://crisiscallcenter.org/crisisservices-html/
Crisis Text Line (U.S. only) Text HELLO to 741741 or message us at facebook.com/CrisisTextLine to chat with a Crisis Counselor. Twenty-four hours a day, seven days a week
HopeLine Call or text 919-231-4525 or 1-877-235-4525 https://www.hopeline-nc.org/
Ontario Online and Text Crisis and Distress Service (ONTX) Text 258258 from 2 p.m. to 2 a.m. daily Twenty-four hour distress and crisis lines: 416-408-HELP (4357)
Planned Parenthood 800-230-PLAN (7526) - for routing to local resources Twenty-four hours a day, seven days a week http://www.plannedparenthood.org
TeenLine (310) 855-HOPE (4673) (800) TLC-TEEN (852-8336) (U.S. and Canada only) Or text TEEN to 839863 6 p.m. to 10 p.m. Pacific Time, every night https://teenlineonline.org
Thursday’s Child National Youth Advocacy Hotline 800-USA-KIDS (800-872-5437) Twenty-four hours a day, seven days a week http://www.thursdayschild.org
At some point or another, everyone experiences stress throughout their daily lives. Whether it be something as simple as paying the bills each month or having too many responsibilities at work, or something larger like divorce or moving to a new place, stress follows us through all aspects of our lives.
Stress is inevitable and can cause many negative impacts on the quality of our lives and even our long-term health. Chronic stress can even occur without us realizing since we are so caught up in the daily motions and responsibilities of our lives.
By identifying the different things that are causing stress in our daily lives, we can follow specific stress management techniques that are surprisingly simpler than one would expect. Stress management is not one size fits all and not all techniques work the same on every individual, but there are many things to practice to balance and notice our stress levels.
Journaling
Although it may seem cliché, jotting down the various things that cause us stress and the emotions we deal with on a daily basis can greatly decrease our stressors and identify patterns and themes.
The way to utilize a stress journal is to jot down what you are experiencing when you recognize a stressful situation in your life. You can write down the event or experience that caused your stress, the different emotions you felt going through it, and the way you responded to the situation.
After a couple of weeks of doing things, you will likely be able to identify the themes where stress is occurring in your life and a solution may appear sooner than you would think. For example, if each of your stress entries occurred while at work, it could be that your company or the position you are in is causing you more stress than you thought.
Based on your various journal entries, you will identify ways to manage your stress on your own and adapt your life in order to feel calmer and less overwhelmed. By writing down your stressors, you will also be able to release the emotions rather than feeling like they are bottled up in your mind. This will relieve your brain fog and allow you to focus on the tasks in front of you.
Exercise
Staying physically active for just a small amount of time each day is one of the best stress management techniques that is widely overlooked. Even though the things that stress you out may feel like they are priority over taking time for exercise, it is a huge stress reliever that is scientifically proven to improve not only your physical health but your mental health.
Whether it be going on a mindful walk after work or taking workout classes during a break at work, making time for physical exercise is a great way to relieve and strengthen the mind. You will feel better which will make the daunting tasks you are stressed about a lot more manageable.
Meditation
Although meditation may seem like a challenging task that takes a lot of time and effort, it is quite the opposite. Meditation allows you to connect with the mind and attempt to clear it of the different stressors that you experience throughout the day.
Even just 20 minutes a day when you first wake up in the morning is proven to have tons of health benefits and will increase your productivity and alertness throughout the day. Meditation is crucial to the brain and is the best and most important stress management technique. Over time, meditation has a direct link with stress relief and overall calmness.
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Emotional health can be defined as a state of positive psychological functioning or wellbeing that permits individuals the ability to function in society and meet the demands of daily life. Emotional health is an extension of our mental health and comprises the thoughts, feelings, and behaviors that make up our inner and outer world (Peterson, 2019).
Our emotional health is vital to our overall well-being. If it is lacking or suffering in any way, then we will see a decline in other areas such as our mental and even physical health. Thus, it is important that we prioritize our emotional health by taking active steps to strengthen it.
Self-Awareness
Understanding what you feel and why you feel the way you feel is key to strengthening your emotional health. Self-awareness allows us to better process and manage our emotions. The more we know what we feel, the better we can control our emotions. That means we can navigate through negative emotions such as anger and sadness and transition ourselves into peace and calm through purposeful action and thought (Hendel, 2020).
Find Balance
As strong as you might be, you cannot do everything all the time. It is essential to find a way to balance the demands of work-life, family life, and other responsibilities you might have. Creating this balance allows you to create space to handle various responsibilities while still making crucial time for yourself to recharge and reset mentally and emotionally (Peterson, 2019).
Self- Care
The World Health Organization defines self-care as the ability of individuals to promote and maintain health, including physical health, mental health, and emotional health (World Health Organization, 2020). What’s considered a self-care activity varies from person to person, but in general activities such as exercise, eating healthy food, and getting adequate amounts of rest all work to help you promote and maintain health.
These practices and others should be regularly implemented in daily life so that emotional health remains intact, versus having to implement self-care measures reactively in response to a decline in emotional health (Cassata, 2019).
Have a Support Network
There should be no shame in seeking additional support if needed. There are situations and circumstances that stretch us to our limit and sometimes require us to get assistance from our family, friends, or even a mental health professional. Seeking and relying on support can help you better process emotions, develop strategies for coping, and set actionable goals. All of these measures work to support strong, stable emotional help which prevents emotional and mental breakdowns (Fontana, 2018).
Set Boundaries
Boundaries are a significant part of establishing and maintaining emotional health. Boundaries prevent you from overexerting yourself or stretching yourself too thin, which could lead to emotional exhaustion or frustration.
Setting clear boundaries protects you and sets clear expectations for those around you, so everyone knows upfront what you can/cannot or will/will not do (Orenstein, 2011). While perhaps a little uncomfortable initially, setting boundaries goes a long way to keep your emotional health intact.
These are just a few of the many steps that can be taken to strengthen emotional health. Whether you choose to implement these actions, pursue others, or blend a combination of the two the main objective should be to prioritize your emotional health.
A healthy emotional state allows the mind and body to function at a more optimal level, ensuring all systems work together harmoniously for your overall wellness.
References:
Cassata, C. (2019). What is self-care? Healthline. https://www.healthline.com/health-news/self-care-is-not-just-treating-yourself
Fontana, J. (2018, May 3). 6 ways to nurture your emotional health. Medium. https://headway.ginger.io/6-ways-to-nurture-your-emotional-health-dfd3194d9a3c
Hendel, H. (2020, January 1). 6 concrete ways to improve your emotional health. Psychology Today. https://www.psychologytoday.com/us/blog/emotion-information/202001/6-concrete-ways-improve-your-emotional-health
Orenstein, B. (2011, April 11). 10 ways to boost your emotional health | Everyday health. EverydayHealth.com. https://www.everydayhealth.com/emotional-health/10-ways-to-boost-emotional-health.aspx
Peterson, T. (2019, October 13). What is emotional health? And how to improve it? Retrieved from https://www.healthyplace.com/other-info/mental-illness-overview/what-is-emotional-health-and-how-to-improve-it
World Health Organization. (2020). What do we mean by self-care? https://www.who.int/reproductivehealth/self-care-interventions/definitions/en/
Often when you encounter an angry person, you aren’t encountering an angry person at all. Anger often acts as a secondary rather than a primary emotion, meaning that anger isn’t an initial reaction to a situation or an experience.
Rather, anger is the response a person formulates when unable or unwilling to fully accept and feel the primary emotion. Some of the most common primary emotions can include fear, guilt, anxiety, and most commonly sadness. It is the suppression of that sadness, the energy exerted, and the frustration experienced while doing so that becomes the angry response people see (Nash, 2014).
Alternate Viewpoints of Anger
Steven Stosny examined this from a psychological and chemical standpoint in his 1995 book Treating Attachment Abuse. He ascertained that anger could act as a psychological salve. So, when individuals are faced with physical or psychological pain the internal activation of anger will come before the release of a chemical expressly designed to numb it.
Stosny goes on to point out that symptomatic anger covers up the pain of our core hurts. Overtime if people rely on anger to ward off feelings of hurt and pain, individuals can grow dependent on anger, even to the point of addiction (Seltzer, 2008).
There is also a take on anger that suggests its function is to establish safety in relationships by creating boundaries. This perspective suggests that anger is used as a “yardstick” of sorts to keep people at a safe emotional distance to prevent themselves from being hurt. In situations where they find someone may be getting too close, they may be getting asked to be more vulnerable than they are comfortable with, or someone is demonstrating threatening behavior anger is wielded to create space and distance (Seltzer, 2008).
How to Cope with Anger Masking Sadness
The key to successfully dealing with anger is to first take a pause in the moment or in the midst of the situation. Rather than being immediately reactive, there needs to be adequate time taken to process what is actually happening. Are there in fact scenarios where anger is a primary response? Absolutely.
If that is the true emotion you feel in response to a situation, then that is fine. However, if sadness if the true primary emotion that exists, then that needs to be dealt with (Nash, 2014).
The next and most essential step is to feel the sadness in its fullness. Partially addressing the sadness only leaves room for it to return or for you to resort to anger for what has been unaddressed. Allowing yourself to rest in the sadness helps you process it and understand why it exists (get to the root). It’s important not to rush so you can thoroughly and clearly identify all factors contributing to the sadness and appropriately address them (Nash, 2014).
Finally, once you’ve processed the reason for your sadness and addressed it, you can move forward an engage more positively with other people. Once the sadness has been accounted for and managed, there is no need for an angry secondary response.
Thus, you become free to engage in healthy, safe, vulnerable relationships with the people in your life. Anger no longer has to act as a barrier because there is nothing to block or protect from. This then becomes the key to emotional freedom.
So, the next time you find yourself dealing with someone who seems to be having an angry outburst, try to be patients and understanding with them. Chances are their anger is their attempt at navigating through sadness. Likewise, the next time you find yourself responding to a situation in anger, pause, reflect, and try to uncover the sadness that may be behind that anger. The quicker you do, the quicker you can deal with it and get to a place of contentment.
References:
Nash, J. (2014, April 15). From sad to mad: How suppressing your sadness invites anger. GoodTherapy.org Therapy Blog. https://www.goodtherapy.org/blog/from-sad-to-mad-how-suppressing-your-sadness-invites-anger-0415145
Seltzer, L. (2008, 11). What your anger may be hiding. Psychology Today. https://www.psychologytoday.com/us/blog/evolution-the-self/200807/what-your-anger-may-be-hiding
Common Losses We Feel Throughout Life and How to Deal with Them
We all experience different forms of losses throughout our lives and we choose to cope with the intense and overwhelming feels that arise in different ways. There are so many types of losses and overcoming them is never easy. It is important to understand that everyone deals with loss differently and the feelings may last longer for some.
There are both positive and negative ways to cope, but it is important to have a bottom line understanding that moving forward rather than living in the past allows you to advance and overcome. Below are common losses that we feel throughout our lives and different ways to deal with them.
Common Losses
One type of loss that is very common during this time is job and income loss.
With millions of people currently filing for unemployment, job layoffs because of the pandemic have become extremely abrupt and unexpected. This leaves families without money to cover their expenses and feed their children. This type of loss can bring about intense feelings of uncertainty and anxiety because of financial instability.
A breakup or loss that occurs in a relationship can be sudden or anticipated.
This type of loss is extremely hard on the mind and can leave a person without motivation or goals. It may feel like the person’s whole world has collapsed, especially after a long-term relationship. When you are with someone for a long amount of time, it is common to feel very lost and struggle with finding your independence once again.
Another type of loss is the death of a loved one.
This is the most intense form of loss that is very significant and can completely change a person. It is the most difficult experience a person can go through and usually requires different forms of healing and recovery including counseling and other forms of support. It will likely trigger many different and challenging types of feelings and everyone deals with it in different ways.
Coping with Loss
Everyone grieves loss in different ways depending on the person and the situation they are going through. If the loss is sudden, one will react differently than if it was anticipated. It is normal to feel very irritable, angry, regretful, and sad or depressed.
Depending on what occurred, you may also feel very anxious, uneasy, and frightened. This may lead to a feeling of numbness or a lack of motivation. All of these feelings can be very intense and overwhelming, so it is important to determine ways to cope that work best for you.
If you like doing activities like reading, writing, painting, or crafts, you may find that these can be very therapeutic and distracting for the mind. You will be able to let go of the intense thoughts while doing something you enjoy.
You may paint or do a craft of something as tribute towards the loss or write about the emotions going on through your head.
Counseling and other forms of support from others are very common and normal during times of grief. Letting out your thoughts to other people who can provide advice and support can allow you to release the thoughts that are bottled up and repeating in your mind.
You can also get helpful insight from people who may have gone through similar circumstances and will realize that you are not alone throughout the process.
When going through loss, it is important to take care of yourself in order to stay motivated and energized while overcoming challenges. This means making healthy food choices rather than sticking to comfort and junk foods because the nutrients will help your emotional well being. This also means getting adequate exercise to keep the blood flowing and stay physically active.
During these trying times, we are all grieving in different ways. People are experiencing tremendous losses and many feel like they are grieving alone. Whether it be the loss of a loved one, a job, or the feeling of structure and routine, loss is present for nearly everyone.
High school and college students do not get to experience the graduation ceremony they have awaited, and rituals and gatherings are postponed indefinitely. During these times more than ever, it is important to be supportive and reach out to your loved ones, and below are a few ways to do so.
1. Stay in Contact
During times like these, we are all feeling somewhat isolated and separated from some of our loved ones or friends. By reaching out with a phone call, text, or even a handwritten letter, you can make this person feel supported and connected. Keeping up with your loved ones and those who are grieving around you is crucial when there is a loss of human interaction.
2. Refrain from Comparison
When talking through difficult conversations like death or other forms of losses, it may be easy to relate it back to yourself to make the other person feel like they are not alone. However, this comparison can make them feel like their emotions are invalid and not understood. Rather than comparing their loss to another loss, listen to what they are going through and be there for emotional support.
This allows them to express their emotions and sometimes just talking about the situation rather than keeping it bottled up can help improve their situation.
3. Assist with meals
When someone is grieving a loss, it can be hard to get off of the couch or out of bed to cook a meal. By going to the grocery store for them and preparing food for them, this can improve their day greatly and show them how much you support them.
When someone experiences a loss, their whole routine will feel out of line and it will take time to adjust, so anything you can do to keep their routine moving will be greatly appreciated.
4. Listen
Although there are many ways to show your support and for loved ones who are grieving, one of the most important things to do is just be there with open ears. Even though it may seem like the person needs advice, they often just need a place to let out what is going through their head and feel like they have someone there for support.
Unless asked for advice, the best thing to do is acknowledge their feelings and let them know that what they are going through is very normal during a loss.
5. Avoid Judgement
Since everyone grieves in different ways, it may take your loved one a lot longer to adjust emotionally and mentally than you would expect. Instead of judging them and wishing that they would be back to normal, you need to just provide support for as long as they need it and let them adjust.
Especially during difficult and unpredictable times like these, someone may be grieving over something that you may not think is a big deal in compared to other events going on. However, judging the situation and providing these types of opinions will only hurt the other person and make their feelings seem invalid.
There are many different ways to be supportive in times of grief, and these different solutions will vary based on the situation and what the other person is going through. It is important to recognize that during times like these, people may be grieving things that stray from the norm, but being there for them and reaching out for support will help them in more ways than you could imagine.
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Depression is a medical condition affecting general outlook and mood. Sometimes, depression is called the “blues.” It is seen as feeling sad and down or losing interest in activities. Even as most people feel this way for a few weeks at a time, clinical depression is more than just feeling blue.
Depression is a serious mental health disorder that requires medical attention. Talk to your doctor if you think you are suffering from depression. People at any age and at any life situation can be depressed.
Depression that isn’t treated can have lasting impacts on your life, from issues around employment, drug and alcohol abuse, suicide attempts, suicidal thoughts, or strains on your relationships.
Many people have a happy and healthy life with depression treatment, while others however, must face depression on a lifelong basis, and must be treated on a lifelong basis.
Symptoms of Depression
The symptoms of depression are variable, depending on the severity. There are some standard symptoms you can watch out for. Depression can not only have an impact on how you act but affects your feelings and thoughts.
Typical symptoms include the following:
One of these two must be present on most days over the same two-week period…
· Sad or depressed mood
· Loss of interest in fun or pleasurable activities
And, at least 5 of these must also be present…
· Sleeping too much or too little
· Frustration
· Irritability
· Angriness
· Having difficulty focusing or concentrating
· Being tired
· Being sad or lonely
· Feeling guilty
· Poor school or work performance
· Difficulty making decisions
· Trouble thinking clearly
· Being worried all the time
· Being restless
· Being isolated
· Being anxious
· Feeling worthless or hopeless
· Craving foods that aren’t healthy for you
· Having little energy
· Alcohol or illicit drug use
· Muscle pain or headaches
· Suicidal thoughts or tendencies
Some people also show evidence of psychotic episodes, mania, changes in motor abilities, or mood changes. Having these may mean you don’t have depression but instead have other types of depression, such as bipolar disorder or catatonic depression.
Causes of Depression
There isn’t just one cause of depression. Some people are more susceptible to depression than others are. It is vital that you talk to your doctor about your symptoms.
Causes Of Depression
· Genetic—depression can be inherited. If you have a family member with depression, you are more likely to have depression as well. The exact genetic mechanism behind how this works isn’t yet known.
· Biochemical—some people have identifiable changes in their brains when they are depressed. Even though this potential cause isn’t known, it does indicate that depression begins with changes in brain chemistry. Neurotransmitters within the brain, especially norepinephrine, serotonin, or dopamine, affect pleasure and feelings of happiness. These may be out of balance in those with depression. Why these neurotransmitters are out of balance and what role they play in depression isn’t clear. Antidepressants act to balance these neurotransmitters, especially serotonin.
· Hormonal—changes in the production of hormones or the function of hormones could also lead to the onset of depression. Any changes in the hormones, such as with thyroid problems, childbirth, and menopause, could lead to depression. With postpartum depression, for example, the woman has a change in hormones that causes her to develop symptoms of depression. This can be extremely serious.
· Seasonal—as the daytime hours get shorter in the winter, many people develop feelings of tiredness, lethargy, and a lack of interest in everyday tasks. This is called seasonal affective disorder and is a type of depression found mainly in people who live in northern climates. Your doctor may prescribe a light box or an antidepressant when you have these feelings in the wintertime.
· Situational—any time you experience a struggle in life, a big change in your life, or a trauma, you can trigger a case of depression. Things like having a serious life change, having financial difficulties, being fired from your job, or losing a loved one can have a big impact on your emotional and mental state.
· PTSD—this is also called post-traumatic stress disorder and is a form of depression that happens after a serious situation in your life. PTSD can be seen in childhood trauma, soldiers after a war, being diagnosed with a life-threatening depression, being in a serious car or other type of accident, being assaulted or abused, or seeing something scary.
According to the National Institute of Mental Health, there depression often appears with these medical conditions.
Post-traumatic stress disorder (PTSD) – According to the Anxiety And Depression Association Of America, 7.7 million adults or 2.5% of the population has PTSD. It is more prevalent in women than in men. Rape is the most common trigger of this type of depression, in fact, 45.9% of women and 65% of men who are raped will have PTSD. Childhood sexual abuse is one of the strongest predictors for a diagnosis of PTSD
· Cancer and treatment for cancer
· Drug abuse or addiction
· Eating disorders
· Parkinson's disease
· Heart disease or those who have had a heart attack
· Surgery
· Diabetes
There are several other causes of depression but most of the time, the problem is biochemical and requires antidepressants to change the brain’s chemistry.
Sadness, loneliness, and occasional depression are normal parts of life that can be experienced by anyone at some point in their lives. Feeling sad or depressed can occur as a result of a break-up, work stress, financial problems, general struggles of life and is a typical reaction to grief and loss. These times and feelings come and go, and typically there is a source or reason for the depression that we can identify.
It is when a low mood and certain accompanying symptoms become the norm and last for more than two weeks, that it may be indicative of clinical depression.
At this point, it is time to seek help from a doctor. Your primary physician is a great place to start, and he or she can screen you for depression or refer you to a psychiatrist so that you can get the help you need.
If left untreated, symptoms of depression may get worse and can last for several months or even several years causing major suffering, a reduced quality of life and may lead to suicide. Not getting psychiatric treatment can be life threatening. More than 10% of people who have depressive symptoms commit suicide.
Recognizing the symptoms of depression is usually the biggest problem when making the diagnosis of depression and treating it.
What are the symptoms of depression?
A diagnosis of depression requires that there be several persistent symptoms along with a low mood that are present for at least two weeks, other important considerations include:
· Not everyone will experience every symptom, some may have a few, while others
·will have many
· The signs and symptoms of depression can be severe or mild
· The symptoms can vary based on the stage of depression
According to the National Institute of Mental Health, the symptoms of depression may include any of the following:
· Suicide attempts or thoughts of suicide
· Sad, “empty”, or anxious feelings
· Ongoing aches and pains, digestive problems, and headaches that don’t ease even with some type of treatment and have no known cause
· Appetite loss or eating too much, including a 5% body weight loss or gain over a month’s time
· Anger, irritability, agitation, low tolerance level, short temperedness and everything and everyone getting on your nerves
· Loss of interest in activities once enjoyed, even sex
· Restlessness and irritability
· Insomnia, excessive sleeping, or early morning wakening
· Feelings of pessimism and hopelessness
· Feelings of helplessness, worthlessness, or guilt
· Tiredness and decreased energy
· Restlessness and restless behavior such as the inability to sit still
· Problems concentrating, making decisions, or remembering details
What are the warning signs of suicide with depression?
People who are depressed are at a greater risk of being suicidal. Anyone who has suicidal thoughts or ideation should be taken extremely seriously. Help is available from the suicide hot line at 1-800-SUICIDE.
Warning signs of the possibility of suicide in depression include:
· Having a death wish or tempting fate by taking risks that could lead to an early death
· Depression that gets worse
· Always thinking or talking about death
· A sudden and significant witch from being sad to appearing to be happy or very calm
· Visiting or talking to people they once cared about
· Talk of killing oneself
· Saying things like “I want out” or “It would be better if I weren’t here”
· Putting affairs in order, changing a will, or tying up loose ends
· Making comments about being worthless, helpless, or hopeless
Remember that if you or a loved one is showing any of the above signs of suicide with depression either contact a health specialist right away or call a local suicide hotline. If these aren’t possible, go to the emergency room for emergency evaluation and management.
Depression in Adolescents
It is common for adolescents to occasionally feel sad. When the sadness lasts for more than 2 weeks however, it may mean the teenager is suffering from depression.
It is estimated that as many as 1 in every 8 teens and 1 in every 33 kids have depression. If you suspect that your teenager is suffering from depression, you need to take them to an emergency room or to a psychiatrist who specializes in treating adolescents.
How is depression diagnosed?
The diagnosis of depression often starts with a complete history and physical examination by your doctor. Because certain illnesses, medications, or infections can also cause symptoms of depression, your doctor will want to understand when the symptoms began, how long they have lasted, and how bad they are.
They will ask you whether or not you have had depression in the past and what kinds of treatments you’ve had that has worked for you before. Your family history of mental illnesses, including depression, is extremely important, as is any history of alcohol or illicit drug use.
There are various screenings used by psychiatrists to identify if depression exists and what type the patient has.
Typical Screenings
· MADRS
· Beck Depression Inventory
· PHQ-9
· HAMD
· Geriatric Depression Scale
How Depressive Symptoms are Treated
If a physical cause for the depressive symptoms is ruled out, your physician may begin an initial treatment or may refer you to a psychiatrist of a psychologist.
This mental health professional will help you understand ways you can feel better with treatment, such as with the use of psychotherapy or antidepressant medication. Sometimes both things may need to be utilized for the treatment of depressive symptoms.
Depression is a huge problem all across the world.
· 350 million people globally have some form of depression
· In 2015, about 16.1 million US adults had at least one major depressive episode in the past year
· 11% of adolescents have a depressive disorder by age 18
· Women are 70% more likely than men to have depression and about 12 million women in the United States experience clinical depression each year
Depression is a mental health diagnosis where certain symptoms accompany a general feeling of sadness that lasts at least two weeks or longer. While all of us can have an occasional bout of depressive feelings or sadness, clinical depression is more serious, and requires medical intervention.
There are many things that can lead to depression. It’s common among teenagers, middle-aged individuals, and older people. In fact, major depressive disorder is the #1 cause of disability in the United States for people age 15 to 44.3
Chances of suffering from depression can be increased by a number of factors, such as genetics, trauma, grief and loss, certain medications, a major negative event, and substance abuse.
Anti-depressant medication prescribed by psychiatrists can help with many forms of depression, but overall success of recovery and depression management can be increased with the use of certain natural therapies and practices. Medication on its own is one option, but many find that adding complementary options to help promote recovery and improve quality of life is a smart plan when managing depression.
One of the best ways to combat depression (or even cure it, in some cases) is to start meditating. Here are 4 key ways meditation helps fight this mental disorder.
Meditation Boosts Neurotransmitters
Depression medications actually work by artificially increasing key mood neurotransmitters in the brain. Nevertheless, meditation does the same naturally by stimulating the release of norepinephrine and serotonin. When the levels of these two brain chemicals decrease, you experience sadness, and subsequently become depressed.
A study conducted by the University of Montreal proved that meditation offers you the opportunity to naturally boost the levels of both serotonin and norepinephrine.
Meditation Revives the Hippocampus Brain Region
When the brains of individuals who suffer from depression are compared to those who don’t, there are some notable differences. One of the ways depression attacks the brain is by weakening your hippocampus. This brain region is known for playing an important role when it comes to memory and spatial navigation.
When the research team of the University of Washington in St. Louis conducted a study back in 1996, they found that the hippocampus was incredibly underdeveloped in individuals suffering from depression compared to those who were mentally healthy. In fact, they concluded that the longer you suffer from depression, the greater the damage your hippocampus will suffer.
Thankfully, this damage isn’t permanent. Meditation will help you revive the hippocampus. Even if you don’t suffer from depression, meditation will help strengthen your hippocampus, thus lowering the risks of ever suffering from this mental disorder.
Meditation Deactivates the Depression Center of the Brain
Whenever we trigger our fight or flight stress response when dealing with issues career problems, relationship difficulties, and financial stressors, we release a cocktail of ‘bad’ hormones into our bodies. This stress response is triggered in a part of the brain known as the amygdala.
Whenever our amygdala gets overheated, our bodies are flooded by a number of hormones that can damage our mental health. However, there’s an easy way to cool off your amygdala! A study conducted by Harvard neuroscientists found that meditation will not only help you learn how to control triggering the fight of flight stress response, but it will also shrink the amygdala.
Meditation Will Make You Whole Again
Most people suffer from depression because they feel incomplete. Some start suffering from this mental disorder after they lose someone close to them or after life changing events, such as divorce. People who dedicate a lot of their time to their jobs can also begin suffering from depression if they are fired. Yet, others simply suffer from a chemical imbalance that leads to clinical depression.
Whenever a part of our lives is changed, we feel incomplete, which inevitably leads to depression. However, meditation will make you feel whole again and help you realize how to get back on your feet.
Best Meditation Practices For Depression
There are many different forms of meditation, but mindfulness meditation certainly is a great choice. A study published by psychologists from the University of Exeter shows real evidence that mindfulness-based cognitive therapy, or MBCT may actually be more effective than counseling or medications, citing that four months after MBCT, three fourths of study subjects felt well enough to stop taking antidepressants.
Mark Williams, a professor of clinical psychology at the University of Oxford and leader of the team that developed MBCT cites that brooding is one of the key features seen in patients with depression. While in those who are mentally healthy, sad thoughts come and go, those who are clinically depressed feel this way as a norm and they are the main feature of the disorder. MBCT specifically tackles brooding, and teaches sufferers compassion for self and others.
The MBCT technique uses mindfulness meditation, a practice where you sit with your eyes closed and simply focus on your breathe. By concentrating on the rhythm of breathing helps to promote the skill of detachment, where you begin to realize that your thoughts come and go and that your true self is a distinct entity from any thoughts you might have. This realization is further supported with question-and-answer sessions that are modeled from cognitive therapy.
How Music Can Help Heal Your Depression
Music can be a powerful tool when dealing with depression. There may be one or many a distinctive song that will make you feel happy again.
If you are dealing with an emotionally trying issue, music can help you cry to release pent up feelings of hurt, pain, and anger.
Music elicits emotions and has the power to change mood!
Music has a direct effect on the brain, as it stimulates various feel good centers and neurotransmitters to illicit a particular response. For most, no matter which music each individual prefers, the response is positive.
A meta-analysis of 400 studies (Levitan, et al) published in the Trends in Cognitive Sciences; found that music has a direct physiological effect on the body.
One study where researchers evaluated patients going into surgery found that those who were assigned to music in contrast to groups who took anti-anxiety drugs had less anxiety and much lower levels of the stress hormone, cortisol. Researchers found this to be compelling evidence as to the power of medicinal uses of music.
Several other research studies have shown that patients can benefit from music, as they recover faster, need less anesthesia, and are more likely to recover well when the surgeon’s play songs in the operating room. About 80% of operating staff believe that music has helped them do their job as well.
Music is powerful. Here are some ways that music can help your depression:
• Music can help you get through your issues. In your darkest nights, it is difficult to see through your emotions. There is good news. Don’t just sit there. Let the magic power of music take its effect. If you are sad and cry, that is okay. Tears are expressions that release depression. Music allows you to express your emotions. A study by the British Journal showed that music can help you feel cathartic, but you don’t really a medical study to prove it.
• Music changes mood. When you are tired, an upbeat tempo can make you feel more energetic, when you are down, a happy song can uplift you, these are the ways in which music can inspire you to better deal with your depression and improve your mood.
• Music inspires creativity. If you find the need to a blog, design a new website, or run faster on the treadmill but can’t do these things because you are depressed, allow music to motivate you to heal your depression. Just sit still and listen to your favorite song. Researchers in Finland found that your mind goes into a wandering mode. When your brain listens to music, this inspires creativity. This doesn’t only happen with artists; techies can also benefit from listening to music. Music therapy, when combined with standard care including counseling, and medication, can help you deal with your depression.
• Music helps your breathing. Music can either slow down your breathing or speed up your heart rate. Everyone responds to music. You may find that your foot is moving while your body sways to the music. You can even go to a concert and find the bass being in your chest.
• Music can help decrease your blood pressure. Try listening to reggae music, Celtic music, or classical music to decrease your blood pressure. According to the American Society of Hypertension, research tells us that this simple task can greatly reduce your blood pressure. Research tells us that music can improve movement in neurologically impaired people with Parkinson’s disease or stroke, can improve athletic performance, and decrease stress.
• Music can prevent suicide. The sounds of music can be extremely powerful. It has been shown to prevent suicide. Music can be a way to help people overcome suicidal ideation associated with depression.
• Listen to the right tempo. A slow, meditative tempo music has a relaxing effect on breathing and slows your heartbeat. Faster music will do the opposite effect. It increases your heart rate and respiratory status. You can be the one in charge of your mind and body, just by selecting the songs you like. The next time you are feeling depressed, try listening to a slow meditative tempo.
• Music reduces bodily pain. The lyrics and the melody can help reduce or at least partially decrease people’s pain. According to the Journal of Advanced Nursing, listening to music can lessen a person’s ability to tolerate pain. It is used to treat osteoarthritis pain, rheumatoid arthritis, disc problems by up to 21 percent. That means a great deal while you are hurting and especially if your depression is related to pain.
Music is a powerful tool in dealing with depression. Be sure to experiment to find the music that best helps you deal with your depression.
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Anxiety takes energy. Your heart speeds up, you sweat, and your muscles tense. Anxiety might be better if it had the decency to burn more calories, but there really isn’t an upside. Having a restless mind destroys your focus, concentration and can cause many a sleepless nights. A restless mind drains you. Then, when it’s time to sleep, it won’t turn off.
If your mind is restless, read on for some tips on how to calm it. It takes practice and determination, but the restless mind can absolutely be made calm. Like most hard paths, it’s worth it. You will be able to make informed decisions because you won’t be in survival mode and you will be able to relax more.
Cognitive Distancing
The restless mind is actually trying to protect you. It is warning you of future dangers, but it can get out of control. Realize that your mind is only guessing what might happen. It doesn’t know.
Distance yourself from your anxious thoughts. Step back and think about facts. How likely is it that the thing you fear will happen? What can you do to prevent it? Take a deep breath, step back, and make a fact-based plan.
Focus on the Moment
Focusing on the moment is a mindfulness practice that teaches you to get out of your head, out of the past, and out of the future. The restless mind indulges in all kind of horror fantasies that are not based on reality or the task at hand.
If you focus on the moment, your mind gains tangible facts and details with which to construct your reactions. Your mind will be unable to lose itself in worry if you are focused on a conversation, delicious meal, or game for instance. So put your mind to work focusing on the moment.
Take Action
There’s nothing worse for a restless mind than sitting around. You can’t just take any action, though. You have to calculate how to make your life better. You won’t be good at it at first, either. You’ll need to act like a scientist. Try some things out, evaluate your results, and then try something new. When you see yourself making progress, your mind will calm down.
Don’t Indulge Useless Thoughts
PsychologyToday.com points out that “just because a thought is true doesn't mean that it is helpful to focus on—at least not all the time. If only 1 in 10 people will get the job you seek, for instance, and you keep thinking about those odds, you may become demotivated and not even bother applying.”
Your mind identifies trouble so that you can take action, not so that you convince yourself not to try. There is a myriad of useless thoughts we often indulge. Dose this person like me enough? Am I doing the right job? Will my car break down? These are vague worries that do not help you in life. They weigh you down, so do not indulge them.
Step Back and Think
Re-evaluation is important for progress. If we don’t step back to think every now and then, we keep doing the same things over and over. Insanity, as they say, is doing the same things and expecting different results. So, step back for a minute and think.
When you step back, find a way to measure progress. If you’ve got fitness goals, you can weigh yourself and decide if you need a better workout. If you’ve got money goals, evaluate how much you’re spending and what you can do to earn more. You got this.
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