10 Ways to ‘Reach Out’ When You’re Struggling With Your Mental Illness

Via: Let’s Queer Things Up!
Author: Sam Dylan

10 Ways to Reach Out When You're Struggling With Your Mental Illness

Via: Let’s Queer Things Up!
Author: Sam Dylan

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.

10 Ways to Reach Out When You're Struggling With Your Mental Illness 2
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.

Tweet: 10 Ways to Reach Out When You're Struggling With Your Mental Health https://ctt.ec/4Rdb6+ “'Reaching out' is this skill we're somehow expected to know, yet it's never taught and rarely modeled for us.

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).

Tweet: 10 Ways to Reach Out When You're Struggling With Your Mental Health https://ctt.ec/4Rdb6+ “'Reaching out' is this skill we're somehow expected to know, yet it's never taught and rarely modeled for us.

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).

4. “I’M IN A BAD PLACE, BUT I’M NOT READY TO TALK ABOUT IT. CAN YOU HELP ME DISTRACT MYSELF?”

You do not have to talk about what’s bothering you if you’re not ready.

Opening up a whole can of worms might not be the safest or best thing for you in that particular moment. And guess what? You can still reach out for help.

Sometimes we just need someone to shoot the shit with, so we aren’t stuck in our heads, making ourselves a little crazy. This is a valid and healthy thing to ask for! And it’s a subtle way of making folks aware that you’re having a rough time, without needing to go into detail.

The sooner the folks around you are aware that you’re having a hard time, the quicker they can show up to help you through it.

Early interventions are so critical for our mental health. In other words: Don’t wait for your whole basement to flood before you fix a leaky pipe — fix the pipe when you notice the problem has started.

5. “CAN YOU CHECK IN WITH ME (ON DATE/EVERY DAY), JUST TO MAKE SURE I’M ALRIGHT?”

I cannot say it enough — do not underestimate the value of asking for a check-in. I am such a huge fan of this as a coping skill, especially because it can be super helpful for everyone involved.

If you take nothing else away from this article, it should be this: Please ask people to check in with you. It’s such a small thing to ask for in the age of texting, but it can help us stay connected, which is freaking critical for our mental health.

(If you’ve played The Sims before, remember the social bar? That’s you. You need to fill it. Humans need to connect with other humans. It’s not just about wanting to, it’s that we actually require it to survive.)

And this can happen in so many smart ways. A few of my favorites:

  • “I haven’t been doing well. Can you text me every morning to make sure I’m okay? It would really help me.”
  • “Hey friend. I’ve been kind of sad lately — do you maybe want to Snapchat/send selfies to each other before bed every night, just to check in? It’d be nice to see your face.”
  • “I’m in a funk right now. Do you want to be self-care buddies? Like text each other once a day something that we did to care for ourselves?”
  • “I’ve been isolating myself a little lately. Can you check in with me every so often, just to make sure I didn’t fall off the face of the earth?”

Add emojis wherever fitting if you want it to feel more casual (but really, you don’t need to, there’s nothing wrong with asking for what you need!).

Asking for people to check in with you when you’re struggling is just like buckling your seatbelt when you get in a car. It’s just one extra safety measure in case things get rough.

Both can actually save lives, too. Consider this a PSA.

6. “I’M HAVING A HARD TIME TAKING CARE OF MYSELF. I NEED EXTRA SUPPORT RIGHT NOW AROUND (TASK). CAN YOU HELP?”

Maybe you need help getting to an appointment or the grocery store. Maybe you need a cheerleader to make sure you took your meds, or someone to send a selfie to to prove you got out of bed that morning. Are your dishes piling up in the sink? Do you need a study buddy? It doesn’t hurt to ask for support around tasks like these.

Sometimes these things add up when we’re struggling with our mental health. But we forget that it’s okay to ask for a hand, especially at those times when it could really make a difference.

Being an adult is already challenging. If you’re going through a rough time? It’s even harder. We all hit a point when we need some extra support. Don’t be afraid to let folks know directly how they could support you.

7. “I’VE BEEN FEELING SO LOW. CAN YOU REMIND ME ABOUT WHAT I MEAN TO YOU OR SHARE A FAVORITE MEMORY? IT WOULD REALLY HELP ME.”

I used to think that asking for something like this meant I was “fishing for compliments.” And what a lousy way of looking at it…

Sometimes we need reminders that we matter! Sometimes we can’t recall the good times, and need someone to help us remember them. This is true of every single human being on the planet.

It’s such a simple request, too. If you’re the kind of person that feels nervous about making a big ask (again, I’d encourage you to challenge that assumption — it’s okay to ask for help!), this can be a small step in the right direction.

8. “I’M STRUGGLING RIGHT NOW AND I’M AFRAID I’M REACHING MY LIMIT. CAN I GIVE YOU A CALL TONIGHT?”

To be honest, it wasn’t until my friend died that I finally found these words in particular.

Up until that point, I’d never been sure exactly how to raise the alarm. You know, that moment when you’re not at the end of your rope, but you’re getting there? It’s a crucial moment.

Yes, you can and you absolutely should reach out then, even if you aren’t sure if it might make a difference (spoiler alert, people might actually surprise you). I think about how much pain I could’ve avoided if I’d saw that moment for the opportunity it really was.

Listen to that little voice in the back of your mind, the one that’s trying to tell you that you’re a little too close to the edge for comfort. Listen to that nagging feeling that tells you you’re in over your head. That’s your survival instinct — and it’s an instinct you should trust.

9. “I KNOW WE DON’T TALK MUCH, BUT I’M GOING THROUGH A TOUGH TIME AND I FEEL LIKE YOU’RE SOMEONE I CAN TRUST. ARE YOU FREE TO TALK (DAY/TIME)?”

I wanted to include this because I realize that not all of us have people we’re close to that we confide in.

When I was a teenager, everything changed for me when I reached out to a teacher at my high school that I barely knew. She had always been incredibly kind to me, and I had a gut feeling that she would “get it.” And she did!

To this day, I still believe that she saved my life at a time when I had no one else to turn to. She connected me with a social worker, who was then able to help me access the resources I needed to recover.

While it’s important to be respectful of people’s capacities and boundaries (and be prepared, of course, if someone can’t be there for you or isn’t helpful — it’s not personal!), you might be surprised by the responses that you get.

10. “I’M SUICIDAL. I NEED HELP RIGHT NOW.”

Raise the alarm.

Raise the damn alarm, friends, and be as direct as you need to be. An emergency is an emergency, whether it’s a heart attack or a self-harm risk. Harm to you in any form is reason enough to ask for help.

I promise you, there’s someone in this world — an old friend or a future one, a family member, a therapist, even a volunteer on a hotline — who wants you to stay.

Find that person (or people), even if it takes time. Even if you have to keep asking.

Give people the chance to help you. It’s a chance that my friend deserved, and it’s a chance that you deserve.

(And if all else fails, I have this resource about going to the emergency room when you’re suicidal. I’ve personally been hospitalized twice, and while it’s not a ritzy vacation, it’s the reason I’m here today.)

PICK SOMETHING FROM THIS LIST. WRITE IT DOWN, EVEN IF IT’S ON YOUR HAND OR A STICKY NOTE. REACH OUT — BECAUSE NOW YOU KNOW HOW.

Hell, bookmark this article while you’re at it. I know I’m going to, because there are times when I need this advice, too.

If you’re struggling with your mental health, let me remind you that it’s never too soon or too late to let someone know.

And it’s never, ever too heavy, too messy, or too much to ask — even if you asked fifty times the day before.

I’d have rather had my friend “bother me” every day for the rest of my life than have to lose them forever. Their life was that precious.

And yes, so is yours.

Author Signature

SAMheart Hey there, friend. Before you go, I want to share some resources with you.

If you’re suicidal, call the National Suicide Prevention Lifeline at 1-800-273-8255, the Trevor Project at 1-866-488-7386, or reach the Crisis Text Line by texting “START” to 741741.

You can also go to the emergency room. If you’re not sure if you should or how to prepare for something like that, I’ve got an article for that, too.

This isn’t just a generic “here are some numbers” plug, this is a “I want you to stay, we need you here, please don’t go just yet” plea.

Chris Alvaro And Lastly…

There’s a memorial fundraiser in honor of my dear friend, Chris Alvaro.

The funds raised will go to organizations that support trans mental health and racial justice.

This article is, of course, dedicated to them.

Topher, you’re still the brightest star in my galaxy. We couldn’t keep you safe. But I will never stop fighting for a world that could have.

Feature photo by Matthew Henry on Unsplash.

©2018-2020 Let’s Queer Things Up!
Republished with permission

Your news hit us like a tornado!

Writing 101 wants us to focus on a single 24-hour period of time with no backstory, flashbacks or foreshadowing. And right now, you still remain my most recent trigger so, Baily, this one is again inspired by you.

The winds were howling like nothing I’d seen in Seattle before. Sure, I had witnessed tropical rains and storms in other parts of the country but this storm, this felt different. The row of tree trunks just 12-feet’s reach from my porch swayed to and fro. Oaks, huge solid oak trees and a single unexpected Redwood, their trunks stretching first to the right and then to the left a good four feet from center while enormous branches broke and crashed to the ground’s floor, the smaller branches and leaves taking flight in the whirling winds that screamed their anguish through our ears. It was frightening but more than that it was awesome. Not awesome in the cool way. But awesome in the powerful way that leads to devastation. We were stunned into silence watching the fury of nature. I stood there staring and wondering which tree would rip the roof off of my life. As it turned out, only one tree fell with explosive concussions. The tree that ripped the roof of our house that day came only moments later, in a telephone call.

“Is this Memee?”

It was only three words, yet something didn’t seem right. It didn’t feel like an unsolicited sales pitch, a bill collector, or a survey taker. With weary I replied.

“Yes, who’s this?”

I didn’t catch her name. Did she even tell me her name? I’m not sure. I just felt sick and didn’t know why. I heard her words, “Joan’s sister.”

I panicked. Joan, my best friend, oh my God why was this woman calling me?

“Joan! Oh my God, is she okay?” (Joan is my best friend and I love her like a sister. She is family. Her sons are my son’s brothers. Our oldest boys best friends.)

“It’s Baily.”

I immediately sobered up unaware for the first time of the massive storm wailing around me.

“Let me turn off the music.”

I was stalling. I needed to sit down. I knew I had to sit down before she said what she called to say. My son, standing just five feet away standing still as a reinforced cement freeway stanchion, a blank stare on his face. He wasn’t on the phone with me but he felt it. He already knew to his soul the words I was about to hear. The music off. I took a deep breath with a prayer in my heart.

“Okay.” I said.

“Baily killed himself.”

The words tore through me as if it was my own son, the son I could see standing before me. In that instant I broke into five billion pieces and then some. I held it together for this woman on the other end of the phone. This woman that was tasked with spreading the news of her beloved nephew’s heartbreaking fate. When I hung up, I looked at my son standing there just steps away knowing yet not knowing. How would I tell him that the person he is closest to in the world would not be his roommate next year in San Francisco, would not be joining in the Mongol Rally they’d been planning for years, would not be standing beside him at his wedding, would not laugh with him or cry with him ever again.

I looked up.

“It’s Baily. He’s dead. He killed himself. I’m so, so sorry, baby!”

And then we brokedown and cried. And cried. And cried. We still cry. We will always cry for your loss and for ours. We miss you.

Baily attended Washington State University where he was majoring in Nuclear Forensics and hoped to help maintain global stability through his work. Always known for his ready smile and gentle demeanor, he was forever ready to lend a hand to anyone in need. He will forever be missed by those that were lucky enough to befriend him and served as a role model to his neighbors and classmates. His strong work ethic was witnessed by all those around him during his 8 summers spent processing fish in Alaska – Legacy.com

Please don’t take your life. Isolation is deadly. Call someone. And if you’re scared to call a friend or family member, please call a hotline or text one! Please do not try to get through “it” on your own. There is no shame in your anguish, pain, and distress.

National Suicide Prevention Lifeline 24/7: 1-800-273-TALK (8255)
Veterans they understand your experiences are different. Press 1 for a line dedicated just to you.
GLBT National Youth Talk (afternoons & evenings M-S only): 1-800-246-7743
Crisis Text Line 24/7: Text “Go” to 741-741 to get started

If you were touched by this post, perhaps you will see it in your heart to go to the family’s Go Fund Me account and make a donation to fulfill a dream that Baily shared with his younger brother Ben. Baily & Ben’s Bee Sanctuary. Funds will be spent on hives and organic fields for bees to recover from their exposure to toxins, planting organic flower gardens, and providing a place for visitors to enjoy the fruits of their labor.