Warning Signs
What are some warning signs of suicidal ideation?
Hopelessness about the future
Talking about or making plans for suicide
Displaying severe emotional pain
Changing social connections
Changes in sleep habits
Increased agitation or irritability
What are sensory coping strategies that you know of?
Moving your fingers or body, repeating thoughts or words, listening to something (music, ASMR, podcast) or silence, covering your eyes or being in the dark, chewing things (gum, nails, food)
What is an anxiety disorder?
Symptoms: racing (heart, thoughts, breathing), worry or fear, irritability, changes in sleeping and/or eating
Disorders: Generalized anxiety disorder (GAD), panic disorder, social anxiety disorder
What are some stressors that could lead to a mental health disorder?
Schoolwork
Relationship struggles
Home conflict
Bullying
etc.
How do I tell someone that I am struggling?
1 Find someone you trust
2 Tell them what's going on and how you're feeling
3 Tell them that you're struggling and ask for help
*Ideally before you are in a crisis state
If my friend doesn't have any warning signs, could they still be experiencing suicidal ideation?
Yes, not everyone expresses the same warning signs, or they may be hiding them from you.
What are some ways to pull yourself out of your thoughts and back to reality (grounding techniques)?
5-4-3-2-1 method (5 things you see, 4 things you hear, 3 things to touch, 2 things to smell, and 1 thing to taste)
Deep breathing exercises
Stretching
What is a depressive disorder?
Symptoms: hopelessness, fatigue, changes in sleeping and/or eating, irritability, losing interest, feeling numb
Conditions: Major depressive disorder, seasonal affective disorder (seasonal depression)
How do drugs impact your mental health?
It can worsen and/or cause anxiety, depression, and psychosis (disconnect from reality; hallucinations, delusions)
Substance use creates more stress, which can worsen and create mental health disorders
It can cause brain damage, which can impact your mental health greatly
What to say if my friend says 'no I don't have suicidal ideation'?
Say something along the lines of "I believe you, but know that I am here for you if you need to talk."
*believe them but keep checking in on them
If my friend is tired all the time, does that mean they have suicidal ideation?
Being tired all the time can be a sign of suicidal ideation, but it does not mean that is the case.
What are some positive ways you can distract yourself from stressors (escapism)?
Finding hobbies you enjoy
Hanging out with friends
Reading a book or watching a movie
Exercising
What is a substance use disorder?
Symptoms: using a lot (each use) or chronically, lack of control, need to use, withdrawals are common, but not always present, mixing drugs
Conditions are specific to the type of drug
Can witnessing something lead to trauma, even if it didn't directly happen to you?
Yes, if you see or hear about a home invasion in your area, you may feel significantly more anxious about it happening to you.
What to say if you see any act of self harm on someone?
Start by asking the person privately, and then
"I would rather have you alive and mad at me than not here anymore."
If my friend has been having mental health struggles, and they suddenly feel better, could this be a sign that they have made a plan?
This may be a sign that they have made a plan, however, they could be feeling better.
What are some breathing techniques?
Cyclical Sigh (taking a deep breath and interrupting that breath with another breath in, then breathing out)
Breathing Square (breathe in for 4 seconds; hold for 4 seconds; breath out for 4 seconds; hold for 4 seconds)
What is ADHD (attention deficit hyperactivity disorder)?
Symptoms: difficulty regulating focus, hyperactivity, impulsivity, disorganization, restlessness, and poor time management
If my parent has a mental health disorder, do I also have it?
If your parent has a mental health disorder (ex: depression), you don't necessarily have it, but you are more likely to get it due to heritability. Mental health conditions can be passed down, parent to child.
What to do if someone over text is venting and begins saying things along the lines of "I can't take it anymore," or "everyone would be better off without me."
If you can, try to meet up with them in person asap. If not, call them, Facetime them, or if nothing else, keep texting. Push back on the negative self talk with positive self talk (without lying or exaggerating).
It's important to be uncomfortable; don't push someone away when they need help just because you don't want to talk about it. Make sure you're safe
What should my immediate response be if my friend opens up and says they don't feel like living anymore?
I'm glad you told me
Can you tell me what's going on?
Are you thinking about suicide?/Are you feeling safe?
Remember I'm here for you
Even though this is heavy, we can get support
What are some ways to keep myself safe during a mental crisis (means restriction)?
Leaving an unsafe situation (finding a safe and quiet place), avoiding a person who makes you feel unsafe, putting away any object that you might use to harm yourself (and asking for help with that)
What is bipolar disorder?
Symptoms: Intense mood swings over long periods with manic highs and depressive lows: excessive energy, reduced sleep need, racing thoughts, inflated self-esteem, and risky behavior
Does going through the exact same traumatic situation have the same impact on two different people?
No, two different people going through the same trauma (ex: a car crash) can perceive and react to that trauma differently.
What to do if someone tells you they want to die?
Listen to them (what's going on)
Ask them if they want to talk to a trusted adult (teacher, coach, babysitter, parent, etc.)
Don't leave them alone; they need someone to stay with them (if you need to go somewhere, take them with)