More than 40,000 people die by suicide every year in the US.  We can all help prevent suicide by reaching out to people we think may be in crisis and by changing the way we think and talk about suicide, depression and mental health.  Risk factors for suicide include hopelessness, depression, substance use, trauma, and a feeling of isolation.  

​If you feel someone is thinking about ending their life, or going through a difficult period of hopelessness and isolation, reach out to the, Ask them about their feelings, offer support and guide them to professional help. 

Tallahassee has resources to help stabilize people and get them the mental health support they need.  Big Bend 211 is a local help line that includes mental health support.  988 is the national lifeline.  The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.

After being in school for several weeks some children and teens can start to feel stress, anxiety and depression about their lives.  It could be feeling like they don't quite fit in socially, or it could be worry about grades.  It's helpful for kids to be able to talk to a parent or trusted adult about what they are going through, but it is not always easy for them.  To help them along keep these things in mind:

• Don't dismiss their thoughts and feelings.  You may not agree with the thought "I'm doing bad in math because the teacher is terrible" but allow your child to state what they think and feel.  Accept what they have to say before you jump in. 
• When you first respond, resist the urge to suggest a solution.  Show that you hear what they say and acknowledge that in some way by responding with something like "I see why you feel that way" or "That sounds really difficult."  Show them you are on their side.  Solutions can come later.    
• Don't minimize the pain and discomfort they may experience from stress and anxiety.  Responses like "You'll be fine" or "Just study harder" or "You can find other friends" send the message that their thoughts are not important.  Again, show them you are listening and acknowledging their situation.
• When they have expressed themselves and you feel they are open to suggestions, ask first what ideas they have about reducing their problems, stress, or anxiety.  Use their ideas as the starting point for your own thoughts and suggestions.  
• Remind them that stress and worry are normal human emotions, not something they need to push away or be ashamed of.  Emphasize their strengths and their ability to be "OK" with uncomfortable emotions and still continue on with the important things in their lives.        

The term performance anxiety is often associated with athletes and performers. Performance anxiety can typically be associated with a runner getting nervous before a big race or a singer getting stage fright before hitting the stage in front of a large crowd. However, performance anxiety can affect all types of people and is not an issue or problem that only exists in high pressure performance scenarios. Everyday, people are counted on to perform to the best of their ability for lots of reasons. Performance anxiety can affect a surgeon going into an operation, a CEO getting ready for a big pitch, or a member of the military about to go overseas. It can also affect daily activities one may not typically view as performance related such as taking a test or being expected to interact with new people.

Now that we know performance anxiety can impact everyone, what can we do about it? There are several techniques athletes are trained to use that can also be utilized in daily life. For example, visualization is a technique where an athlete visualizes a high pressure scenario while they are in a calm state, in order to properly prepare for how to react while in the real performance situation. This is a performance technique that can benefit someone struggling with social anxiety as well. If someone is nervous before a meeting where they have to meet new people, the night before the meeting they should try to visualize themselves shaking hands, introducing themselves, and making small talk. Once the person enters the meeting, they should feel more confident now that they have mentally prepped themselves before they even got into the room. Visualization is not the only technique athletes use that translates into everyday life. Some other techniques are positive self talk, imagery, breathing techniques, and goal setting. 

Anxiety can present itself in all types of ways and it is important to find techniques and coping mechanisms that work for you. If you feel as though you could benefit from finding new coping mechanisms and learning how to adopt positive mental performance techniques, feel free to reach out to Gulf Wind Counseling at 850-597-7833 for help.

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I ran across this interesting article this week.  The former director of the National Institute for Mental Health, Dr. Thomas Insel, discusses how solving America's high prevalence of mental health disorders takes more than neuroscience and therapy techniques.  He points to an effective approach that has actually been around for a number of years but has not caught traction until recently: encouraging doctors, therapists, other professions and family members to work as a team supporting the patient in their mental health treatment and recovery.  This concept informs new strategies being implemented in the field such as "Wraparound Services."  The key to helping someone suffering from mental health disorders is helping that person find connection and support.  Read the full about Dr. Insel here:    

​https://www.wsj.com/articles/psychiatrist-thomas-insel-looks-for-a-cure-to-americas-mental-health-crisis-11644600489?reflink=desktopwebshare_permalink

Depression is a mood disorder that can cause significant disruption to your daily life by making it difficult to function in your home, at work, or in your social life.  Depression is typically marked by low moods, loss of interest in almost all enjoyable activities, persistent tiredness, a sense of worthlessness and a feeling of hopelessness.  People suffering from depression may also experience sleep disturbances, an inability to concentrate, an unintentional increase or decrease in eating, and thoughts of death. 

About 8% of all Americans have a depressive episode each year.  Some studies have found that the rate of depression tripled during the COVID pandemic.  Depression is part of the human range of moods, and thankfully is treatable.  Many people find that medication, psychotherapy, or both provide lasting relief and an increase psychological capability to cope with periods of depressed moods.  Cognitive Behavioral Therapy and Acceptance and Commitment Therapy are just two effective treatments.    

If you are experiencing symptoms that get in the way of living your life, it's time to look for help.  If you or someone you know is experiencing suicidal thoughts, please seek help immediately.  Hotlines are staffed with crisis intervention specialists waiting to help, and most law enforcement personnel are trained on mental health issues.  You don't have to suffer.
National Suicide Prevention Hotline 1-800-273-8255
Dial 911 emergency 
In Tallahassee and surroundings, Dial 211 helpline

Attachment and attachment disorders have become more commonplace in diagnosing children with social relationship problems.  Attachment refers to the deep connection that a child has for their caregiver.  Young children with a secure attachment to a caregiver use this base to explore their world.  Children who have experienced early problems  with attachment - abuse or neglect for example - are theorized to experience social relationship problems later in life.   In severe cases children can receive the diagnosis of Reactive Attachment Disorder (RAD), characterized by a markedly disturbed capacity to social relate to others in an appropriate way.  

There are problems with accurately diagnosing RAD, namely that it can exist with other psychological and medical problems such as trauma and fetal alcohol syndrome.  However, there are treatment options for repairing attachment ruptures and improving the social capacity in children.  These focus on the coping skills of both the caregiver and the child.  RAD is not untreatable.