Mad About Mental Health – Suicide Watch

The subject is heartbreaking – according to the most recent Australian Bureau of Statistics[1] the leading cause of death for people aged 15-44 in 2014 was intentional self-harm.  Tragically, men are three times more likely to die by suicide than women, but the number of women aged 15-24 who suicided in 2014 rose by 50% compared to a 2% rise for men during the same period.

That’s 12 people out of every 100,000, 12 people who most likely have families and friends who are left bewildered and devastated – left asking how could this have happened, what could they have done differently and, for some, asking what did they do wrong?

So why do some people suicide?

‘Untreated depression is the number one cause for suicide. Untreated mental illness (including depression, bipolar disorder, schizophrenia, and others) is the cause for the vast majority of suicides’[2].  Many people are of the view that suicide is a selfish act – what they may not know is that by the time someone decides to suicide it is most often out of desperation, with thoughts that it is their only option in the face of mental, emotional and/or physical suffering that is extremely debilitating and devastating to their quality of life.

Depression is often caused by a combination of difficult life events and personal factors[3], with severe consequences for the person’s state of mind. How they think and feel can become distorted – for example, often people who suicide think it is the best thing for their families and friends, and their only option. People who feel suicidal often feel lonely, isolated, hopeless and helpless. Those with little family or community support and no, or ineffective, treatment are most at risk. It is also important to understand the role that nutrition, sleep and exercise plays, not only in our physical health but in our emotional and mental wellbeing as well.

What can WE DO to prevent such a loss to our families and communities?

There are a number of protective factors (skills, strengths or resources)[4] that reduce the likelihood of people attempting or completing suicide: we can all help by becoming aware of and watching out for the signs and symptoms of mental health issues or suicidal thinking within our families, friendships and workplaces; help people stay connected to their communities; realise our significance to those within our family and friendship groups; support others by helping them change difficult or debilitating personal and environmental factors that impact on their emotional and mental wellbeing; understand the various treatments that are available – biological, psychological, social – and support people to get help.

NOTE: In Australia 24 hour 7 Day a week crisis support is available at Lifeline 13 11 14, Beyond Blue 1300 22 4636, Rural and Remote Distance Consultation and Emergency Triage and Liaison Service 13 14 65.  For longer term support we recommend counselling to assist with positive changes in thinking and wellbeing, as well as providing effective strategies addressing personal, environmental and other factors causing distress and affecting emotional and mental health.    

[1] Causes of Death, 2014, Australian Bureau of Statistics, (http://www.abs.gov.au), cited 9th June 2016

[2] Kevin Caruso, (http://www.suicide.org/suicide-causes.html) cited 13th June 2016

[3] What causes depression, (www.beyondblue.org.au), cited 13th June 2016

[4] Western Michigan University, (https://wmich.edu/suicideprevention/basics/protective), cited 13th June 2016

 

Managing stress at work is important for keeping anxiety at bay

We all get stressed, and it’s often a beneficial response in our everyday life helping us accomplish our goals. But sometimes our stress levels climb and can go on for prolonged periods of time, which can adversely affect our nervous system and contribute to anxiety. Learning to keep our stress at manageable levels is important for everyone’s mental and physical health.

High levels of stress releases cortisol (the stress hormone) in the body. Cortisol impacts a wide range of bodily functions, and can suppress our immune system, affect our thinking, and cause other physical and psychological health problems.

1. Check your physical health

Sometimes physical health conditions impact our mental and emotional health and make us susceptible to feeling more stressed and overwhelmed – have you recently had a thorough physical check by your local doctor?

2. Nutrition and appetite

If your appetite is affected, try and have some healthy snacks and lots of water regularly throughout the day to give your body fuel to fight the effects of stress. Light foods such as salads, fruit and nuts are good for this and not too heavy on your stomach.

3. Sleep is important

Get enough good quality sleep to help with workloads and stressful situations. Sleep hygiene is important for this.

4. Talk to someone you trust

Looking at ways to reduce the stress at work where possible would be good to aim for. Can you talk to a manager or colleague about the stressors at work and what you might be able to put in place to help reduce them? For example some time management tips eg by prioritising workloads we can get important work done and stop us from getting sidetracked by less important time wasting tasks.

5. Simple breathing techniques are very helpful

See my post about simple but effective breathing techniques. You can also connect with a therapist in your area who can help you with these and more strategies.  Practising regular (daily) breathing and relaxation exercises will calm your body’s nervous system and reduce the stress hormone cortisol.

6. Regular exercise

I know, I know you’ve heard it all before but it really does help!  Regular physical exercise will help you eliminate stress from your body and help lift your mood. Even a half hour of brisk walking 3-4 times a week will help – you need to get your heart rate up to get the best results, so walking fast will do the trick. Cortisol levels (the stress hormone) are reduced and your body releases feel-good endorphins and the feel good hormones seratonin and dopamine. This then helps you cope with stress and anxiety, physically, mentally and emotionally.