Author: Kristyn Spangler

Suicide Awareness Month

We all face struggles and difficult times. We are not alone in this and there are many ways to get help for ourselves or others that are thinking about suicide. Suicide is one of the leading causes of death and has become a public health concern. Suicide impacts those all around us, whether it is emotionally, physically, or economically.

There are often warning signs of someone that is contemplating suicide, here are some you learn to recognize:

  • Talking about wanting to die
  • Feelings of guilt or shame
  • Saying they are a burden to others
  • Feeling empty, hopeless, and having no reason to live
  • Researching or planning ways to die
  • Withdrawing from friends and family
  • Saying goodbye and giving away personal items
  • Extreme changes in mood, sleep or appetite.
  • Increase in drugs and alcohol

What can you do if someone you know is experiencing these things?

  • Express your concerns
  • Reach out and check in with the person
  • Be direct and ask about suicide
  • Listen
  • Make a safety plan
  • Reach out for professional help

What can you do if you are experiencing suicidal thoughts?

  • Express your feelings
  • Reach out for support
  • Ask for help
  • Call 988 the Suicide and Crisis Hotline
    • Connect with a trained crisis counselor. 988 is confidential, free, and available 24/7/365.
    • Visit the 988 Suicide and Crisis Lifeline for more information at 988lifeline.org.

If you or someone you know if talking or thinking about suicide, please reach out. There is help out there, and where there is help, there is hope.

Courtney Paladino LMSW, CCTP is a Behavioral Health Manager with Trinity Health IHA Medical Group

Five ways to beat the winter blues

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Winter can be a rough time for many. The days are short, temperatures are low and sometimes it’s a struggle to get out of bed. Here are five ways to help lift your spirits and help you feel happier.

1. Utilize light. People with seasonal affective disorder (SAD) (a form of depression that begins as weather gets cold and days get shorter, and fades as the weather warms up) may feel depressed, irritable and have trouble waking in the morning, especially when it’s still dark out. Studies show that a dawn simulator, which causes the lights in your room to gradually brighten over a set period of time, can serve as an antidepressant and make it easier to get out of bed. Additionally, sitting next to a light box (10,000 lux) for 30 minutes per day can be as effective as antidepressant medication.

2. Listen to music. Does an upbeat song ever make you feel happy? A 2013 study from the University of Missouri confirms listening to upbeat music can significantly improve your mood in both the short term and long term.

3. Stay active. A 2005 study from Harvard suggests exercising every day for about 30 minutes improves symptoms of mild to moderate depression.

4. Eat smarter. Certain foods, like fresh fruits and omega-3 fatty foods, can help boost your mood, whereas carb-heavy and caffeine-heavy foods can impact your mood negatively. There are plenty of seasonal produce available in the winter like cranberries, oranges, winter squash and kale.

5. Laugh. Laughter helps stimulate processes in your brain that counter depression symptoms and blood pressure. Your local library should have plenty of comedy movies and TV shows to help you laugh.