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How to Talk About Suicide: Stigma Busting and Prevention

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Being a student in today’s world is difficult enough as it is, especially as the semester comes to a close and dealing with finals and assignments et al. while also dealing with everyday stressors on top of it all. All that said, it can be easy to forget to check in with ourselves and those we love regarding our mental health. Dealing with mental health issues such as depression, anxiety, traumatic experiences, and general stressors of life all lead to an increased risk of suicidality and it’s important that we look at what we can do to help deal with such pressing issues in ourselves and in those we care about in our lives.

The National Alliance on Mental Illness (NAMI) states that about 4.9% of all adults, 11.3% of young adults, and 45% of LGBTQ youths have had serious thoughts of suicide. A study done by Zeifman et al (2021) discusses how suicide is the second leading cause of death among college students. The Zeifman et al (2021) article discusses how risk factors such as depression severity, hopelessness, and self-criticism are the most integral risk factors in suicidality amongst college students and generally people 18-25 years of age. That same article discusses how important stable and healthy support systems and reinforced self-compassion are the most important protective factors in suicidality among the same population (Zeifman et al 2021: https://doi.org/10.1080/07448481.2019.1679154). The NAMI website also states warning signs such as withdrawing from friends/social circles, increased alcohol/substance use, as well as aggressive, impulsive, or dramatic behavioral shifts can all be warning signs for suicidality. Again, these warning signs can manifest not only in those we love, but also in ourselves and it is imperative that we try to be aware of these warning signs so that we can try to seek help.

Knowing when and how to seek help as well as how to respond to those seeking help in us is incredibly imperative in lowering the risk of suicidality. Understanding the most common warning signs is a highly useful step in this issue, as well as knowing who to talk to and what to say. Firstly, it is important to be kind to yourself and to not feel as though you need to blame yourself in any way for any negative feelings toward yourself. Once one feels comfortable doing so, it is important to acknowledge when suicidality is present in oneself and if it is possible, reach out to someone who can help such as a loved one, a friend, or a mental health/crisis professional and be open and honest about the feelings being experienced so that others can better understand the issues at hand and be as supportive as possible.

In general, it is important that when talking with those who are dealing with suicidal thoughts or suicidality overall, that we adopt an open mindset in the conversation. What is not helpful in situations of crisis or talking with someone dealing with suicidality would be arguing or rationalizing, saying things like “your life isn’t that bad!” or “I don’t understand what you’re so upset/sad/stressed about”. Instead, it is important to express concern and support and asking more honest, open-ended questions such as “how long have you felt this way?” or “do you have a plan for how you would kill yourself?”. Asking questions such as these and actively listening to the person discuss their circumstances can help the person in crisis feel supported and validated. In order to be the most supportive in these situations, it’s important to express empathy and create a welcoming and supportive environment so that the person in crisis feels as though they can stay calm and hopefully continue towards seeking help.

It’s important to note that the 988 Suicide & Crisis Lifeline is live 24/7 and is available by phone call or SMS Text messaging, this resource can be invaluable to anyone experiencing suicide risk and crises. Specific to Franklin County, Ohio, ADAMH (https://adamhfranklin.org/find-help/suicide-prevention/) has a call/text line for suicide prevention: 614-221-5445. If you or someone around you is in immediate danger or risk of causing harm do not hesitate to call 911.

Surrounding the topic of reducing stigma and honing skills in addressing suicidality, The Ohio State University offers a suicide prevention training program entitled REACH, information on that can be found here: https://suicideprevention.osu.edu/reach/. Also available from the university are the services provided by Counseling & Consultation Services, whether it be from the embedded clinicians in each College across the university (https://ccs.osu.edu/outreach/embedded-clinicians), providing resources and support directories for not only students, but also faculty, staff, and loved ones (https://ccs.osu.edu/supporting-your-student), and providing an exhaustive list of all the resources available to those in crises situations (https://ccs.osu.edu/need-immediate-assistance). As well, the Ohio Suicide Prevention Foundation (OSPF) website (https://www.ohiospf.org/) has a great deal of valuable resources on dealing with suicidality and prevention, namely this short yet insightful piece on how to discuss suicide with someone in crisis or contemplating suicide: https://www.ohiospf.org/download/how-to-talk-to-someone-about-suicide/, a topic touched on earlier.

For an even more informative exposition on supporting those in mental health crises, The National Council for Mental Wellbeing offers an evidence-based training entitled Mental Health First Aid (MHFA). Similar to a CPR First Aid course, the MHFA teaches one to understand the warning signs and risk factors involved in mental health crises and how to assist and support those in need. Click above for more overall information on the course, or here to sign up for a course near you!

Hopefully these resources can help and the stigma surrounding suicide can subside leading to suicidality thus being ameliorated across the board. Part of the issue surrounding the stigma on suicide is that few people are willing to discuss it, perhaps thinking that discussing it will incite or encourage suicidality among those dealing with depression or in those contemplating suicide. The reality of the matter is educating oneself on suicide and depression and the risk and protective factors therein can be imperative in preventing suicide because it leads to us having informed and supportive interactions and relationships with those in crisis or dealing with depression in general. The more we learn about suicide, the more we talk about suicide, the closer we get to ending suicide because we know what to do and how to help those at risk of suicide or otherwise in crisis. Let’s hope we can get better about preventing suicide not only in our circles, but in all of society if we all work together.

 

Jason Dodson
Peer Professional

The Final Stress Season

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By: Skylar Millard

The semester is finally winding down and finals season is quickly upon us. Here are some tips to help you prepare and navigate these upcoming stressful weeks.

Planning/Prioritization 

Check everything you need to be able to complete in the week and then assign it to a day that you want to get it done. Setting aside specific time for exams and projects can provide some peace of mind. It is also important to determine the level of importance for the things you want to complete. This will help you determine when you need to complete it. It may help to approach them one subject at a time, beginning with the exam or project that comes first. If you want more information on time management or need a refresher check out the previous post on the topic here.

Remember to Breath and Take Breaks

Set some time aside to take some deep breaths and have some time to decompress. Doing some mindfulness techniques can help you recenter and stay calmer. Don’t let finals take over whole existence. Leave time for the things you enjoy. Breaks are still important even when working towards an important deadline. After taking a break, you may find yourself more productive and focused.

Find Some Peers

Look for a classmate or a friend that you can study with. Even if you are not studying the same subject, you can hold each other accountable for getting your work done and try to keep each other on task or blow off some steam by talking to them. You can also exchange study tips or try some new ones together.

Limit Distractions

When it is time to get to business there should be limited distractions. Turn off your phone and place it across the room. Close tabs with unnecessary sites, turn off the TV or anything else that will distract you. That being said, you know you best so if some level of background noise is actually helpful for you to focus then utilize it. But if you find yourself becoming too distracted by what is supposed to be background noise get rid of it.

Be Compassionate to Yourself

Pulling an all-nighter to cram for an exam or write a paper may seem like the only option. But even if this method has worked for you, missing out on sleep is bad for your health, and studying while tired is not as effective. Make sure you take care of yourself in every aspect. Eat right, be social, relax, and give your eyes a rest. Be careful not to fall into the habit of negative self-talk. You are more than your grades, so it is also important to focus on yourself wholistically during this time in the semester. You can find more information about resilience and positive self-talk on their original posts.

Here are some other resources that may be helpful

The Writing Center

Background Noise Website

Physical wellness

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By Skylar Millard

With the colder weather quickly approaching and daylight saving just passing it is easy to fall into more of a stay-at-home routine. It is important to consider your physical wellness during these hibernation months. There are many facets to physical wellness beyond physical activity. Physical wellness can include physical activity, substance use habits, as well as sexual health.

Physical Activity

Overall physical activity is important for physical wellness as well. The Ohio State has exercise classes that students can participate in as well as fitness groups on demand and written workout plans. Additionally they have short 5 minute videos called Buckeye Breaks to help take break from work or school.

Substance Use Habits

Many students choose to indulge in drugs and alcohol use while in college. College campuses often have a culture that normalizes binge drinking, marijuana use, and vaping. These choices can be alright in moderation but once they are used too frequently, they can be damaging to your physical and mental health. Here are some tips on how to do so more responsibly:

  • Count your drinks or hits
  • Be aware of your limits
  • Slow your intake
  • Don’t drive while under the influence

Remember! If your friend gets into medical trouble, you can call for help without fear of being prosecuted for underage drinking or drug violation. And there are NARCAN kits available to Ohio State University students, which can help someone that has overdosed on opioids.

Sexual Health

Sexual health plays into your overall physical wellness and one of the bigger concerns with engaging in sex in college is the contraction of sexually transmitted infections. Having proper protection is very important. Resources like OHIV.org provides free protection discretely via the mail. Protection including:

  • Condoms
  • Dental Dams
  • Lubricant

The Condom Club at OSU allows you receive 25 condoms or barriers for 5 dollars. And if something happens where you’re concerned that you might have contracted an STI Ohio State University offers free HIV-STI testing.

Grow Into a New Mindset

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By Skylar Millard

In a transformative space, such as college, it is important to have a growth mindset and to develop positive self-talk. Having a growth mindset allows people to develop more from learning opportunities and embrace change as it happens. It also helps prevent people from falling into stagnation. Here are some tips on how to develop a growth mindset.

Try new things

It is hard to grow in the same environment that you have always been in and college provides the opportunity have new experiences. It is important to get out of your comfort zone. Try a new hobby, play a new sport, eat new food, or generally challenge yourself to do something you have never done before.

Reframe Challenges

Think of difficult situations as a challenge to overcome rather than a reason to give up. This allows you to embrace new challenges and use them to your advantage. They provide opportunities to learn, grow, and improve yourself. When you believe in your capacity to improve your own talents, failure stops being something to be afraid of. Reframing does not only have to apply to external challenges but to internal dialogue as well.

Be Your Own Hype-man

Allow yourself some grace and give yourself some slack. If you’re putting yourself in challenging situations that are unfamiliar in, there is going to be a learning curve and you might not be great at everything you try at first. Continue to believe in yourself to be able to improve and develop. Be kind to yourself; if you would not say it to your best friend do not say it to yourself. You have to spend 100% of your time with yourself so be your own hype-man and try to make your thoughts a kind and welcoming place for yourself.

Be careful about falling into negative thought patterns such as stewing and personalization. Stewing is when you repeat negative thoughts or bad experiences over and over in your mind. Try to recognize when these intrusive thoughts occur and become intentional about stopping them. If you find yourself often stewing, consider starting a gratitude journal to bring your attention towards positive things in your life. Personalization occurs when you take things too personally or over generalize. For example, I failed a quiz so I am a failure or will always fail. For personalization it is recommended to focus on the big picture of life. Continue moving forward and realize that you have the power to change and do better in the future. It is important to be able to make mistakes and forgive yourself. If you find yourself continuously struggling with negative self-talk or obsessive thoughts consider going to Counseling and Consultation Services.

The Resilience of Champions

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College comes along with all types of new challenges, and resilience is important in order to withstand these adversities and bounce back. It is hard to know if you are resilient enough or how to improve it. There are five important aspects of resiliency: social support, self-esteem, coping skills, communication skills, and emotional regulation.

Social Support

Humans are social creatures and often need a community to help them through hardship. A person’s supportive social systems fosters their resilience in times of crisis. A support system can include immediate or extended family, community, friends, and organizations. It can be hard to find your niche especially in a place as big as OSU. But getting involved with Student Organization can help you find a support system and a sense of community.

Self-esteem

A positive sense of self and confidence in your own abilities can help with resiliency. Remember to be kind to yourself; if you would not say it to your best friend do not say it to yourself. We will touch more on self-talk a maintaining a growth mindset next week.

Coping skills

Having problem solving skills and coping skills can help empower a person to work through the challenges they face. Using positive coping skills can help bolster resilience more than nonproductive coping skills. Here are some examples of positive coping skills:

  • Exercising
  • Writing/drawing
  • Being with others
  • Watching a comfort show or movie
  • Making a to-do list or setting goals
  • Asking for support

Communication skills

Being able to communicate clearly and effectively helps people seek and receive support. People who are able to show empathy toward and inspire confidence and trust in others tend to be more resilient. Here are some tips to improve your communication skills

  • Actively listening (and do not just wait for your turn to speak)
  • Be clear and concise
  • Consider nonverbal communication
  • Be mindful of tone

Emotional regulation

Certain emotions and feelings can be overwhelming at times. The ability to manage these overwhelming emotions, or find assistance to work through them, helps to maintain focus when overcoming a challenge. Here are some tips to help with emotional regulation:

  • Identify and reduce triggers
  • Take a breath. Slow down the moments between the trigger and the response.
  • Make a choice about how to respond
  • Notice and name what you are feeling
  • Accept the emotion

Here is more material on resilience:

By: Skylar Millard

Don’t Put your Mental Wellness on the Back Burner

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By: Skylar Millard

Happy Fall Break Everyone! I hope the past couple days of nice weather has been utilized well. We are heading into the shorter and colder days of the year. Many people experience a decrease in mood during this time, but it is particularly prominent in college students due to the immense stress they already find themselves under. Here are some tips and resources to maintain mental wellness this upcoming winter:

Quality of Sleep

Lack of sleep or poor quality of sleep can increase the symptoms of depression. It can be hard to maintain a good sleep pattern with the need to work or study or the desire to go out. But it is important to be mindful of. Most people have heard the typical suggestions to improve sleep: set a schedule, don’t look at screens around bedtime, avoid caffeine or alcohol before bed. But here are some different suggestions:

  • Don’t lie awake trying to fall asleep, if you aren’t sleepy in 20 minutes, get up and do a quiet activity without much light exposure.
  • Play calm music at a very low volume and focus on being able to hear it
  • Eat a small snack or drink a warm beverage
  • Use sleep-inducing scents (ex. Lavender, chamomile, etc.)

Creating a balanced Routine

Especially when it gets cold it’s easy to want to stay inside but hibernating indoors is not the best option. It is important to maintain a balance schedule of studies, work, student organizations, and downtime. Establishing a good routine now, while it is not cold, can help when we get into the colder days. Check out last week’s email on time management if you want further help making a balanced routine.

Mindfulness

Although establishing a routine is important, it is also important to not fall into autopilot. Slow down and be aware of the things and people around you. Be mindful of your actions and deliberate in your decisions. This can help ground you and improve your overall mood. Some mindfulness techniques include:

  • Observing your breathing
  • Going for walks in nature
  • Not multitasking
  • Creating a journal

Visit on-campus facilities

At some point, it may be necessary to take advantages of the resources available on campus and that’s okay. They are here to help. Here is a link to the counseling and consultation services and a list of other student resources:

Counseling and Consultation Services

Student Resources

 

Manage Your Time, Don’t Let it Manage You

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With all the different opportunities and new experiences available in college, Time Management is an incredibly important ability to develop. Here are some tips and suggestions to help you:

Planning

In order to keep all of these events and course work straight, plan out what you want to attend and get done. It is important to use a format that you will remember to look at. Planners are a valuable tool to organize everything that needs to be done but not everyone can use them. If you prefer a digital option, consider putting events and assignments into Google Calendar or even make a to do list and set it as your background/lock screen so you are forced to look at it.

Prioritization

Prioritization can be tricky especially when everything feels important. One method to help determine the importance of each task is the Eisenhower matrix. To use the Eisenhower matrix, make a complete list of everything you want to get done and sort them into urgent and/or important tasks. If the task is Urgent and Important put it at the top of your list. If it is important but not urgent decide when you have time to complete it. If it is urgent but not important do them when you need a mental break from other tasks. And if it is neither urgent nor important then complete it when you have spare time.

Not Overcommitting

Just because there are opportunities around every corner does not mean you have to go to everything. It is important and okay to say “No.” Overcommitment can affect your ability to perform and can impact everything you are involved with. Also, the ability to say “No” is an important skill to develop in life.

Breaks

It is easy to forget to take time for yourself, especially once course work starts piling up and clubs are in full swing. When there is a break in your schedule you do not have to fill it. Giving yourself even 30 to 45 minutes to do something you enjoy is so beneficial. It can reduce stress and the feeling of being overwhelmed.

 

Here are some videos from the Dennis Learning Center that can help with time management:

If you want further help, there are courses that you can enroll in that help develop these types of skills in students:

 

By: Skylar Millard

Study Tips You Can’t Live Without

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With midterm season already among us, here are some study skills and campus resources available to you in order to help you through this time.

Using study strategies that matches your learning preference can improve the amount of information you retain.

Visual

  • Study in clutter-free spaces
  • Organize notes with different color highlighters and pens
  • Create more charts, illustrations, drawings, and symbols
  • Make markings in text such as underlining or circling
  • Watch videos explaining the concepts
  • Use to do lists or calendars to help stay on task and manage due dates
  • During exams make notations on the test and underline key words

Aural/Auditory

  • Study in a quiet place
  • Participate in group discussions and study groups about the material
  • Record lectures and discussions *with the professor’s permission*
  • Record yourself summarizing key concepts and listen to it for later review
  • Explain the course concepts to other people
  • Watch videos explaining the concepts
  • Develop short songs, rhymes, and/or raps to help you remember key concepts
  • Read out loud

Kinesthetic

  • Take notes by hand as the act of writing will help with the recall of key concepts
  • Space your classes through the day so you have breaks to move around
  • Study in small chunks and take breaks
  • Set goals to cover a certain amount of material in a certain amount of time
  • Study in groups. The gestures and activities of others will help concepts stick
  • Use rhythm, beats, music, or rhymes paired with movement to remember concepts.
  • Create note cards to be able to move around and study at the same time
  • Exercise while you study

Reading/Writing

  • Focus on the textbook, assigned readings, handouts, and course power points to learn key concepts
  • Develop lists, summaries, and outlines to study from
  • Write out words and their definitions repeatedly
  • Rewrite and look over your notes on a regular basis
  • Organize charts, graphs, and diagrams into statements (ex: The trend is…)
  • Write out the steps for math
  • Before starting an exam, write any formulas or lists you have memorized on the test
  • Use mnemonic devices

Or utilize a mix!

These are also some more general tips that can be helpful when studying:

  • Take note of what professors emphasized or repeated multiple times in class.
  • Pay attention to end of chapter reviews and key concepts
  • Get your questions answered at office hours
    • When and where office hours are is located in your course syllabus
  • Try to identify your gaps in knowledge
  • Get help if you need it!

Campus has all sorts of resources available to help you.

Columbus Campus also offers free online one-on-one appointments for all Ohio State students. These Academic Coaches are trained in learning and motivation strategies. They offer help to undergraduate, graduate, and professional students. They examine academic strengths and weaknesses and develop strategies that lead to success.

Hopefully these resources will be of use to you and Good Luck on you Exams!

By: Skylar Millard

Stigma Busting: Talking About Suicide

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Jason Dodson

September is Suicide Prevention Awareness Month (SPAM) which is an important reminder to be thinking about ways stigma surrounding suicide as well as different risk and protective factors in suicidality impact us, our loved ones, and society at large. The National Alliance on Mental Illness (NAMI) website can be a great resource for learning about the many ways to be involved during SPAM as well as in prevention of suicide altogether. More information can be found at their website

The NAMI website (linked above) states that about 4.9% of all adults, 11.3% of young adults, and 45% of LGBTQ youths have had serious thoughts of suicide. A study done by Zeifman et al (2021) discusses how suicide is the second leading cause of death among college students. The Zeifman et al (2021) article discusses how risk factors such as depression severity, hopelessness, and self-criticism are the most integral risk factors in suicidality amongst college students and generally people 18-25 years of age. That same article discusses how important stable and healthy support systems and reinforced self-compassion are the most important protective factors in suicidality among the same population (Zeifman et al 2021: https://doi.org/10.1080/07448481.2019.1679154).

It’s also incredibly important to note that the 988 Suicide & Crisis Lifeline is live 24/7 and is available by phone call or SMS Text messaging, this resource can be invaluable to anyone experiencing suicide risk and crises. Specific to Franklin County, Ohio, ADAMH has a call/text line for suicide prevention: 614-221-5445. As well, the Ohio Suicide Prevention Foundation (OSPF) website has a great deal of valuable resources on dealing with suicidality and prevention, namely this short yet insightful piece on how to discuss suicide with someone in crisis or contemplating suicide: How to Talk to Someone About Suicide.

Surrounding this topic of reducing stigma and honing our own skills in discussing suicidality, The Ohio State University offers a suicide prevention training program entitled REACH, information on that can be found here: https://suicideprevention.osu.edu/reach/. Also available from the university are the services provided by Counseling & Consultation Services, whether it be from the embedded clinicians in each College across the university, providing resources for faculty, staff, and loved ones to support students, or providing an exhaustive list of all the resources available to those in crisis situations.

Hopefully these resources can help, and the stigma surrounding talking about suicide can subside. Part of the issue surrounding the stigma on suicide is that few people are willing to discuss it, perhaps thinking that discussing it will incite or encourage suicidality among those dealing with depression or in those contemplating suicide. The reality of the matter is educating oneself on suicide and depression, and the risk and protective factors therein, can be imperative in preventing suicide because it leads to us having informed and supportive interactions and relationships with those in crisis or dealing with depression in general. The more we learn about suicide, the more we talk about suicide, the closer we get to ending suicide because we know what to do and how to help those at risk of suicide or otherwise in crisis. Let’s hope we can get better about preventing suicide not only in our circles, but in all of society if we all work together.

What is Stress?

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By: Jayson Woody

Stress is normal; it can affect your body negatively and positively as a reaction from adversity. If stress is not relieved it can result in body aches, tiredness, and headache. Did you know that 8 out 10 college students report experiencing stress? A study indicates that first year or transfer students often encounter a higher rate of stress. The American College Health Association’s (ACHA) conducted a  National College Health Assessment and found the following in a survey report: college students performing poor academically experience these conditions during a semester

  • 2% stress
  • 8% anxiety
  • 2% depression
  • 4% sleep difficulties

The responses from the data occur from the students having new responsibilities or adapting to a new lifestyle. The behavioral effects can have a severe impact for the student academically such as poor grades and cause social isolation.

On the other hand, stress can impact students positively as well. Good stress helps people achieve their life’s daily challenges. Stress can also be used as motivation to reach goals, become organized and disciplined. A suggestion to lower stress would be to create a self-care plan to incorporate in your daily routine. Self-care is a good skill to balance school, work and health of a productive college student. If you use this plan effectively you will improve your social and education experience during college. Here is a list of tips for prioritizing self-care.

Reference: University of Massachusetts Global. Self-care for college students: Learn how to prioritize your wellness. June 30, 2020 by University of Massachusetts Global