This article does something that we as therapists have neglected to do for many years, and that is actually EXPLAIN what we mean when we say "be sure to reach out if you suffering." So thankful for this article!
10 WAYS TO ‘REACH OUT’ WHEN YOU’RE STRUGGLING WITH YOUR MENTAL HEALTH
I’m a mental health writer and advocate, and a suicide attempt survivor. I’ve told people on this blog many times, “Keep reaching out.” I’ve written multiple articles preaching the importance of vulnerability, defying stigma, and owning your struggles.
This is my whole thing, okay? This is what I do.
So when one of my closest friends died by suicide a few weeks ago, I wasn’t just shocked — I was completely gutted.
I thought there was never a question of whether or not my loved ones could reach out to me. But the very person who I’d talked to so often about mental health… didn’t call me.
Not even to say goodbye.
The last night I spent with them.
In the weeks following their suicide, my grief took me to dark places. I soon began having my own suicidal thoughts. And even then, when it was my turn to “reach out”? Even after losing my friend? I began to withdraw, too.
I watched, with painful awareness, as I did much of what my friend seemed to do leading up to their suicide. I wrote myself off as a burden. I isolated myself. I got lost in my own head. And despite knowing the danger of where I found myself, I said nothing.
After an especially scary night, I realized something: No one ever explained to me how to ask for help. No one told me what “reaching out” even meant.
As my grief began to snowball, I hesitated to tell anyone I was struggling, largely because I didn’t know how. I didn’t know what to ask for, and without knowing what to ask for, it felt too complicated and futile to ask.
“Why didn’t they tell me?” is such a common refrain when we talk about suicide or mental health challenges in general. It’s easy to make this remark, because “tell someone” seems like a simple request. But in truth, it’s vague at best.
“REACHING OUT” IS THIS SKILL WE’RE SOMEHOW EXPECTED TO KNOW, YET IT’S NEVER TAUGHT AND RARELY MODELED FOR US.
It’s this vague, hopeful sentiment that people throw around, without ever really defining it. What are we asking people to do or say? It’s not exactly clear.
So I want to get more specific. We need to be more specific.
I don’t know if an article like this could’ve saved my friend. But what I do know is that we need to normalize asking for help and talk about what that might look like, rather than pretending it’s a simple and intuitive thing to do.
Maybe then, we can reach people sooner. We can meet them more compassionately. And we can find better ways to support them.
So if you’re struggling but you don’t know what to say? I get it.
Let’s talk about it.
1. “I’M (DEPRESSED/ANXIOUS/SUICIDAL). I’M NOT SURE WHAT TO ASK FOR, BUT I DON’T WANT TO BE ALONE RIGHT NOW.”
Sometimes we don’t know exactly what we need, or we’re unsure of what someone can offer. That’s okay; that shouldn’t discourage us from reaching out. It’s perfectly fine if you have no idea what you need or want — especially when all you can think about is how much you’re hurting.
Let someone know how you’re feeling. You might be surprised by the ways they offer to support you. And if they aren’t helpful? Keep asking until you find someone who is, or seek out a hotline (I know it can be weird to talk to a stranger, but there are some awesome hotlines out there).
2. “I’M STRUGGLING WITH MY MENTAL HEALTH AND WHAT I’VE BEEN TRYING ISN’T WORKING. CAN WE (MEET UP/SKYPE/ETC) ON (DATE) AND COME UP WITH A BETTER PLAN?”
Feeling helpless or exhausted is part and parcel for dealing with a broken mental health system. But a team approach can make it a little more manageable. Sometimes we need a cheerleader/researcher that helps us explore our options, especially when we’re having trouble believing that we have any.
One thing you’ll also notice is that, for almost everything on this list, I suggest setting a time.
This is important for a couple reasons. The first being that it helps the person you’re talking to understand the urgency behind your ask. It can also be helpful to know that there’s an event in the near future when you can expect to receive some support. This can help us hang in there when things get bleak.
3. “I DON’T FEEL SAFE BY MYSELF RIGHT NOW. CAN YOU STAY ON THE PHONE WITH ME/COME OVER UNTIL I CALM DOWN?”
I know this is a hard one to say. Because we often fear telling someone just how much we’re struggling, and admitting that we don’t feel safe? That’s a biggie. Obviously you can replace the word “safe” if it’s not working for you, but I always encourage people to be direct, because it’s the surest route to getting exactly what we need.
Asking someone to be present might feel especially vulnerable. It might not even feel like, in the moment, it’ll make that much of a difference. But you’re more likely to feel better with support than without any.
And remember, from everything we know about mental illness, depression is more likely to be a liar than a truth-teller (I talk about that a bunch in this blog post).
amazing, which is explain something that therapists and other mental health advocates have taken for granted for years! We all say "reach out if you are suffering," but we never explain exactly what that looks like.
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