Use Positive Affirmations

Use positive affirmations to recognize your successes as well as to believe in your ability to reach your goals. The way that we talk to and treat ourselves matters. Many people greatly benefit from using positive affirmations to help boost their self-esteem.

Challenge Negative Thoughts

People commonly think negatively about themselves. Whether it comes in the form of self-doubt, anger, or anything in-between, it can be harmful to view yourself this way. When you find yourself thinking negatively, try to challenge these thoughts. Many times, you will realize that these negative thoughts are in fact far from the truth. Try your best to replace negative or harmful thoughts with more positive ways of thinking.

Identify Your Strengths

Everyone has strengths, but not everyone realizes them. Take time to recognize your strengths and develop them. Knowing what your strengths are can boost your self-esteem and help you combat feelings of doubt.

Set Limits and Learn to Say “No”

Sometimes in the pursuit to please others, we over burden ourselves. Recognize your limits, and own wants and needs. It is okay to say “no” to others in order to protect your own mental health. 

Build Positive Relationships

Our self-esteem is often influenced by those around us. If you are surrounded by negative people, it can be hard to view yourself in a positive way. Focus on developing healthy relationships that build you up, rather than bring you down.

More RESOURCES

• To learn more about self-esteem, we recommend contacting your health care provider.
• To read more tips for improving your self-esteem, the following resources are suggested: 
  • NHS UK: https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/
  • Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/self-esteem/art-20045374

Mental Health by the Numbers

For those struggling with a mental illness, you are not alone. Millions of Americans are affected by mental illness each year. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow.

The following statistics on mental illness have been found by the National Alliance on Mental Illness (NAMI).

• 1 in 5 adults in the United States experience mental illness each year
• 1 in 6 of U.S. youth aged 6-17 experience mental illness each year
• 46.2% of U.S. adults with mental illness received treatment in 2020   
• 11% of U.S. adults with mental illness had no insurance coverage in 2020
• 150 million people live in a designated Mental Health Professional Shortage Area
• 12+ million U.S adults had serious thoughts of suicide (2020)
• Suicide is the 12th leading cause of death overall in the U.S (when looking at all ages)

Warning Signs

Warning signs that someone may be at immediate risk for attempting suicide include, but are not limited to:

• Often talking or thinking about death
• Talking about wanting to die or kill themselves
• Feeling intense emotional or physical pain
• Withdrawing from friends and/or family
• Taking extreme risks, such as driving extremely fast or recklessly
• Talking about feeling empty and/or hopeless
• Giving away important processions or creating a will
• Saying goodbye to friends and/or family

Other serious warning signs that someone may be at risk for attempting suicide include, but are not limited to:

• Rapid, extreme mood changes
• Researching methods of killing themselves
• Consuming alcohol often or abusing other substances
• Acting anxious or on edge
• Talking about feelings of guilt or shame

Risk Factors

People of all ages, gender, and background can be at risk of suicide. There is no single cause of suicidal behavior. Although the risk factors vary, they commonly include: 

• Family history of mental illness or substance abuse
• Depression or other mental disorders
• Chronic pain
• Individual history of suicide attempts, or attempts of family members
• Exposure to abuse, including physical and emotional
• Presence of firearms in the home

Supporting Those in a Crisis

It is common for family and friends to have trouble supporting an individual in a crisis. This is commonly due to a lack of understanding, and lack of preparedness. Although the behaviors of those in a crisis may be unpredictable, there are ways to help support a loved one in a crisis. 

• Professional help is likely necessary to help someone in a crisis. Family members should contact the individual’s healthcare provider, or call 911 if in immediate danger.
• Create an open dialogue, and don’t be afraid to ask questions
• Show support and concern
• Be patient
• Do not argue or raise your voice
• Remove any firearms from the home

Crisis Lifeline

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

• Call 911
• Go to the nearest emergency room
• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

Finding TREATMENT AND RESOURCES

• To learn more about suicide and suicide prevention, we recommend contacting your health care provider.
• To read more about suicide prevention, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/suicide-prevention
  • NAMI: https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Risk-of-Suicide

Learn More

To learn more ways that you can start spreading kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Types of Bipolar Disorder

There are different types of bipolar disorder, each with their own defining characteristics. 

• Bipolar I Disorder: defined by severe manic episodes lasting at least seven days, as well as depressive episodes lasting at least two weeks
• Bipolar II Disorder: defined by pattern of depressive and hypomanic episodes, but not manic episodes as severe as with Bipolar I
• Cyclothymic Disorder: defined by periods of depressive and hypomanic symptoms lasting for at least two years, however, the symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode

SYMPTOMS

People having a manic episode may:

• Talk faster or more than their usual
• Feel jumpy or wired
• Be distractible 
• Have decreased need for sleep
• Have heightened self-confidence
• Think they can do many things at once
• Engage in risky activities
• Feel “up”
• Feel irritable
• Experience a loss of appetite

People having a depressive episode may:

• Feel slowed down
• Feel sad or hopeless
• Have trouble sleeping or be sleeping too much\
• Decreased ability to think or concentrate
• Be forgetful
• Talk slowly
• Have little or no interest in activities that are normally enjoyable
• Feel empty

Treatment

Treatment can often provide individuals relief from symptoms. Plans may vary but commonly include a combination of:

• Psychotherapy
  • Psychotherapy (talk therapy) helps reduce symptoms of bipolar disorder for many. This type of therapy aims to help individuals identify and change negative emotions, thoughts, and behaviors.

• Medication
  • Some medications may help decrease the symptoms of bipolar disorder. Many people work with their health care provider to try a few medications before deciding which is best for them. 
  • The medications used to treat bipolar disorder include mood stabilizers, second-generation antipsychotics, and antidepressants. In addition, medications used for sleep or to decrease anxiety may be prescribed.

Finding TREATMENT AND RESOURCES

• To learn more about bipolar disorder, we recommend contacting your health care provider.
• To read a further overview of bipolar disorder, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/bipolar-disorder
  • NAMI:  https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Bipolar-Disorder