This month, the Tahoe Truckee Suicide Prevention Coalition moved to its next home with The Speedy Foundation.
The Coalition has been housed in a handful of organizations in the area since it was founded in 2013, including the Tahoe Truckee Community Foundation, Tahoe Truckee Unified School District, Tahoe Forest Hospital, and most recently Sierra Community House. Suicide prevention work requires community support and we have had many amazing community members step up to the table and lead suicide prevention work in our community. Thank you to everyone who has been involved. The Speedy Foundation is a 501(c)(3) non-profit organization named after 3-time Olympian, Jeret "Speedy" Peterson of Boise, ID and Park City, UT, who was lost to suicide in 2011. Speedy was a champion for mental health, sharing his own struggles openly in a time before it was socially acceptable to do. Executive Director, Shannon Decker resides in Truckee and has been active with the TTSPC since it was established in 2013. She worked at the TTSPC coordinator from 2020-2021 at Sierra Community House and is excited to continue this work under The Speedy Foundation's operations. VA launches program to send caring letters to 90,000 Veterans The U.S. Department of Veterans Affairs (VA) announced today its Veterans Crisis Line (VCL) formally launched the Caring Letters Program, an evidence-based suicide prevention intervention that involves sending periodic messages with simple expressions of care and concern to Veterans who use VA health care and contact the VCL. The DoD released the Annual Suicide Report 2019 The Department of Defense (DoD) Quarterly Suicide Report (QSR) summarizes suicide counts and annual rates for the Active Component, Reserves, and National Guard. The purpose of the QSR is to communicate DoD suicide data to stakeholders external to DoD on a routine and frequent basis. Suicide mortality data in these reports are provided by the Armed Forces Medical Examiner System (AFMES) with inputs from the Service suicide prevention programs. Population data are collected from the Defense Manpower Data Center (DMDC). Veteran Suicide Prevention If you’re a Veteran in a mental health crisis and you’re thinking about hurting yourself—or you know a Veteran who’s considering this—get help right away. You’re not alone. Resource Highlight: Rocky Mountain MIRECC for Veteran Suicide Prevention To generate new knowledge about the causes and treatments of mental disorders, apply new findings to model clinical programs, and widely disseminate new findings through education to improve the quality of veterans’ lives and their daily functioning in their recovering from mental illness. ![]() Veterans Crisis Line Connect with the Veterans Crisis Line to reach caring, qualified responders with the Department of Veterans Affairs. Many of them are Veterans themselves. You can also bring Know the Signs or QPR training to your organization. Register to take QPR online and on-demand here and request live trainings here. Additional Resources:
Thank Your Members of Congress and Encourage More Action on Suicide Prevention!
On Monday, September 21, the U.S. House of Representatives passed the National Suicide Hotline Designation Act (S.2661). This legislation will support the implementation of the three-digit "9-8-8" dialing code for the National Suicide Prevention Lifeline through funding guidance, federal reporting, and specialized services for at-risk communities like LGBTQ-youth and veterans. After unanimous passage by the U.S. Senate in May and unanimous passage by the U.S. House this week, the National Suicide Hotline Designation Act will soon be signed into law! Click here to thank your legislator: Public Policy Action Center - AFSP
In the News: "September 10 marks World Suicide Prevention Day, an opportunity to remember those affected by suicide, create awareness, remove stigma, and to focus efforts on directing treatment to those who need it most...
As the Olympic National Governing Body of skiing and snowboarding in the United States, U.S. Ski & Snowboard’s mission is to empower athletes to achieve excellence, including providing the resources and tools necessary to ensure mental well being. Through a partnership with The Speedy Foundation, U.S. Ski & Snowboard will provide mandatory QPR Institute training for all staff. QPR Training will also be free and highly encouraged for U.S. Ski & Snowboard athletes, members, and board members." Read More Here You can also bring QPR training to your organization. Register to take QPR online and on-demand here and connect with TTSPC's Suicide Prevention Coordinator to discuss working with your organization to become a hero for mental health. Additional Resources: Important Dates This Month:
Town of Truckee, Town Council - Suicide Prevention & Recovery Month Proclamation on Sept. 8th, 2020 Download and use this background to promote suicide prevention this month.
In the News & TTSPC September Newsletters
Mental Health in the Mountains Speaker Series and Community Trainings - Register Here
July 16, 2022Months ago, the FCC unanimously approved 988 as new three-digit suicide prevention hotline. Today, an announcement was made that the process to implement the number will take two years, as telecom and voice service companies will be mandated to have a 988 hotline by July 16, 2022.
Per FCC chairman Ajit Pai, the nation’s suicide rates are at its highest point since World War II. Suicide also disproportionately affects marginalized groups — namely Black Americans, Native Americans, Americans in rural areas, teens and young adults and LGBTQ people. The current number to contact the National Suicide Prevention Lifeline is 1-800-273-TALK (8255), which received 2.2 million calls in 2018. We are bringing Know the Signs trainings directly to your home or office via Zoom! Upcoming Trainings:
You can also set up a virtual training for your office, club, or organization. Register and learn more about this training & register here: www.tahoelifeline.org/training ![]()
READ SUICIDE PREVENTION ARTICLE ![]()
Amy Machin Ward
Special to the sun TAHOE/TRUCKEE,Calif.—EDITOR’SNOTE: The Suicide Prevention Task Force will present a series of articles during the next few weeks about our community’s commitment to the “Know the Signs” campaign and initiatives to help prevent youth suicide. The Know the Signs campaign is part of state wide efforts to prevent suicide , reduce stigma and discrimination related to mental illness, and to promote the mental health and wellness of students. These initiatives are funded by the Mental Health Services Act (Prop63) and administered by the California Mental Health Services Authority (CalMHSA) , an organization of county governments working to improve mental health outcomes for individuals ,families and communities. This campaign is intended to prepare Californians to prevent suicide by encouraging them to know suicide warning signs for suicide, find the words to offer help, and reach out to local resources. Our local Tahoe Truckee Youth Suicide Prevention Task Force has chosen this educational campaign as the main focus for our prevention strategies. We want our community to “Know the Signs,” and the words and reach out to anyone struggling with thoughts of suicide, especially our youth. Find out more at http://www.SuicideisPreventable.org.PAINISNOTALWAYSOBVIOUS PAIN IS NOT ALWAYS OBVIOUS The Know the Signs campaign is based on the following pillar: “Pain isn’t always obvious.” A common emotion among people feeling suicidal is pain, which isn’t always evident to others. The warning signs can be subtle, but they are there. Suicide is a complex issue and cannot be attributed to a single cause. Studies show people who know the signs and available resources are more likely to take action that could save a life. While every suicide may not be prevented, suicide is preventable, and people with suicidal thoughts and feelings can be treated. THE FACTS Suicide is not inevitable. Experts aren’t the only ones who can help. Knowing the warning signs and how to reach out to someone in crisis gives anyone the power to make a difference. Mentioning suicide will not anger the person in crisis. People contemplating suicide are often relieved to have the subject raised in a caring way. It opens the door to have a frank conversation. Asking about suicide does not put the idea in someone’s head. The warning signs for suicide manifest themselves in different ways for different people. Some signs are more critical and may indicate an imminent threat of suicide. THE SIGNS The warning signs for suicide can be subtle, but someone experiencing emotional pain almost always shows some type of sign. Below are the signs of immediate crisis and concern. What should we do? Call 9-1-1, or seek immediate help when you hear or see anyone of these behaviors: Someone threatening to hurt or kill themselves Someone looking for ways to kill themselves: seeking access to pills, weapons, or other means Someone talking or writing about suicide, or about death and dying when this is out of the ordinary for them If someone is showing any or a combination of the following behaviors, you or they can call the National Suicide Prevention Lifeline at 1(800)273-TALK(8255) or the Nevada County Crisis Line at 1-530-265-5811. Talking about wanting to die or suicide Increased drug or alcohol use Anger Feeling hopeless, desperate, trapped No sense of purpose Reckless behavior Withdrawal Anxiety or agitation Changes in sleep Putting affairs in order Giving away possessions Sudden mood changes RISK FACTORS Risk factors are characteristics that contribute to the likelihood of suicide. Risk factors are based on statistics and may not apply to every suicidal individual. The most common ones are: Prior suicide attempt Easy access to lethal means (weapons, medications, etc.) Mental health conditions like depression and/or substance abuse Poor ability to tolerate and cope with negative emotions They know someone close to them who died by suicide START THE CONVERSATION The key is to know how to start a conversation. Be sure to have crisis resources on hand. Step 1: Mention the signs that prompted you to be concerned. This makes it clear that you are not asking "out of the blue" and makes it more difficult for the person to deny something is bothering them. Ask directly about suicide. "Are you thinking about suicide?" or "Are you thinking about ending your life?" Asking directly and using the word "suicide" establishes you and the person at risk are talking about the same thing and lets the person know you are willing to talk openly about suicide. Step 2: Listen, express concern, and provide reassurance. If they answer "yes" to your direct question about suicide, stay calm and don't leave the person alone until further help is obtained. Listen to the reasons the person has for both living and dying. Validate they are considering both options and underscore living is an option for them. Let the person know you care. Letting them know you take their situation seriously, and you are genuinely concerned about them, will go a long way in your effort to support them. Step 3: Create a Safety Plan. Ask the person if they have access to any lethal means (weapons, medications, etc.) and help remove them from the vicinity. (Another friend, family member, or law enforcement agent may be needed to assist with this.) Do not put yourself in danger; if you are concerned about your own safety, call 9-1-1. Create a safety plan together. Ask the person what will help keep them safe until they meet with a professional. Ask the person if they will refrain from using alcohol and other drugs or agree to have someone monitor their use. Get a verbal commitment that the person will not act upon thoughts of suicide until they have met with a professional. Step 4: Get help. Provide the person with national or local resources. Call the National Suicide Prevention Lifeline anytime at 1-800-273-8255. Local resources can be found at http://www.SuicideisPreventable.org. DO NOT SAY. Don’t ask in a way that indicates you want “No” for an answer. (For example, “You’re not thinking about suicide, are you?” or “You’re not thinking of doing anything stupid, are you?”). Don’t tell the person to do it. You may want to shout in frustration or anger, but this is the most dangerous thing you can say. Don’t promise secrecy. The person may say they don’t want you to tell anyone else they are suicidal. You may be concerned they will be upset with you, but when someone’s life is at risk, it is more important to ensure their safety. Amy Machin-Ward is the Tahoe Truckee Youth Suicide Prevention Task Force Coordinator, [email protected], have questions or seek additional information. Lisa Stekert, ACSW
Suicide Prevention TRUCKEE, Calif. — When we come in contact with someone who is feeling depressed or suicidal, our first response is to offer help, offer advice, and solutions and share our own experiences. But people who feel suicidal aren’t seeking answers and solutions. They need a safe place to express their feelings. They need someone who will take the time to really listen, who won’t judge, give advice or offer opinions, and who will respect them. The best action we can take is to be quiet and listen, really listen. We need to control the urge to comment, share a story, and offer advice. We need to listen to what this person is telling us and to understand the feelings behind the story from the other person’s perspective. We want to give them relief from being alone in their pain. SUICIDE IS A CRY FOR HELP A suicidal person is ambivalent and struggling with the part of themselves that wants to live and stop hurting—not necessarily wanting to die. When a person confides in you that they are having thoughts of suicide they believe you are someone they can trust to share their anxiety and fears. ASK: ARE YOU HAVING THOUGHTS ABOUT ENDING YOUR LIFE? If you ask this question to a person who is contemplating suicide you are doing a good thing by showing them you care about them, you take them seriously and are allowing them to share their pain with you. You are creating an opportunity for them to speak about pent-up or painful feelings. You may be afraid to talk openly about suicidal thoughts and feelings but it may save a life. If this person is having thoughts of suicide, find out how far the suicide ideation has developed. The more planning someone has put into a suicide, the greater the risk. NO SECRETS Part of the suicidal person is afraid of more pain and may ask you to not tell anyone. Conversely, part of the person wants to stay alive and is reaching out for help. Respond to that part of the person that is reaching out and seek a mature and compassionate person with whom you can evaluate the situation. Do not try and hold this information alone. Under no circumstance can you keep a secret that may cause someone’s death. Getting help for this person and yourself is an expression of love and deeply caring and the right choice in this serious situation. If the person is acutely suicidal, do not leave them alone. You can help facilitate seeking medical attention right away, contact Lifeline directly at 1-800-273-TALK (8255) or local law enforcement. When in doubt about what to do, be safe and call for help. MOVING AWAY FROM CRISIS Many people have suicidal thoughts at some time in their life, however there is hope in moving away from crisis toward recovery. Most suicidal people suffer from situations that will pass with time or assistance from recovery programs or professional help. Suicidal feelings can come and go, therefore follow-up and continued support is important. The Tahoe Truckee Suicide Prevention Coalition provides free suicide prevention training of “Know the Signs” to individual groups or businesses. For more information about the Tahoe Truckee Suicide Prevention Coalition visit http://www.tahoelifeline.org.LisaStekertisthecoordinatorfortheTahoeTruckeeSuicidePreventionCoalitionandOutreachCoordinatorfortheTahoeTruckeePreventionTaskForce.Contactheratlstekert @tfhd.com or by calling 530-550-6733. Seasonal affective disorder (SAD), also known as the winter blues, is a type of depression that impacts many people with the change of seasons. Reduced sunlight and warmth can make the winter months difficult, leaving some to feel irritable, tired, and melancholy. SAD symptoms slowly build in late fall and winter months, as the days grow shorter. For those who are susceptible, onset often begins in the late teen years or adulthood and occurs more often in women than men. SAD can occasionally become long-term depression. Although there is no specific diagnostic test for SAD, symptoms are often similar to other types of depression, including social withdrawal, hopelessness, increased sleep, increased appetite and weight gain, unhappiness, and feeling irritable.
A variety of health professionals can be qualified to evaluate and treat seasonal affective disorders including your primary care physician, physician assistants, nurse practitioners, or therapists. Causes and risk factors of seasonal affective disorder: Seasonal affective disorder appears to develop from inadequate exposure to bright light in the winter months. Studies have shown that bright light changes the chemicals in the brain. Low levels of vitamin D in the blood, high levels of melatonin and low levels of serotonin in the brain are factors associated with a higher occurrence of seasonal affective disorder and other depression. The details of how this occurs are still being studied. Treatments: Treatments for SAD are similar to that of depression and may include light therapy, talk therapy, and anti-depressant medication. Light therapy: One of the most effective treatments for SAD is light therapy, sometimes called phototherapy. Light therapy incorporates light boxes, visors, or lamps with the purpose of exposing the individual to light. Similar to exposure to natural light, the effects of light therapy trigger chemicals in your brain which help regulate mood. It is important to ensure that the device filters out harmful ultraviolet light. Most forms of light therapy involve sitting by a light box for 15 minutes to over an hour a day. Therapy or counseling: Counseling or talk therapy involves talking with a trained professional about your worries, problems, and experiences in the past. The aim of the session is to identify whether something from your past is affecting how you feel today. Cognitive behavioral therapy (CBT) is another option for treating SAD. With CBT, a therapist works with the client to identify and understand their thought processes that may be creating obstacles to improving their mood. When obstacles are identified and addressed, it increases one's ability to alleviate symptoms. Home remedies: Stick to a regular exercise routine or go for a walk outside while the sun is high. Get outdoors as often as possible and when indoors sit by a window if you can. Maintain healthy eating habits with a diet that is high in lean proteins, fruits, vegetables, and complex carbohydrates and decrease your intake of refined sugars and alcohol. Try to limit sleep to 8 hours a night. Oversleeping, inconsistent sleep schedules, and fluctuations in your sleep-wake cycle can cause an increase in melatonin during sleep which can contribute to feelings of depression. If possible, plan a vacation to a warm climate. Medication: Antidepressants can be prescribed to treat depression and some severe cases of seasonal affective disorder. Consult your healthcare provider to identify if this is a helpful option for you. If you have thoughts about hurting yourself or anyone else, seek medical attention right away or contact Lifeline directly at 1-800-273-TALK (8255) or local law enforcement. For more information about the Tahoe Truckee Suicide Prevention Coalition visit http://www.tahoelifeline.orgLisaStekertisthecoordinatorfortheTahoeTruckeeSuicidePreventionCoalitionandOutreachCoordinatorfortheTahoeTruckeePreventionTaskForce.Contactheratlstekert@tfhd.com or by calling 530-550-6733 While almost everyone experiences loneliness sometimes, loneliness is more common around the holidays and during times of stress. This is especially true for the elderly, empty nesters, and those that are grieving a relationship transition or the loss of a loved one. People may feel tremendous pressure to be happy and socially connected and often don’t talk about feeling lonely. These feelings can manifest in many ways such as physical pain, depression, and overall physical health. Here are some suggestions for healthy coping with loneliness:
1. VOLUNTEER There are many organizations looking for extra assistance around the holidays such as the warming shelter, soup kitchen or Toys for Tots. You can locate volunteer opportunities in our region through the Tahoe Truckee Community Foundation’s Give Back Tahoe program at https://givebacktahoe.org/#volunteer. 2. SEEK COMPANY Avoid the instinct to isolate yourself when you are feeling lonely. Attend a holiday celebration or join a class. Get involved in a book club, bridge, or faith group. For Goodness Sake in Truckee has classes almost every day promoting spiritual health and also a great way for connecting with the community. Atelier in downtown Truckee hosts a variety of tactile artwork workshops for the community. For class schedules, visit http://www.forgoodnesssake.organdhttp://www.ateliertruckee.com. 3. ASK FOR WHAT YOU NEED Be honest with the people you trust and tell them how you are feeling. Most people will appreciate your vulnerability and want to help. It is important to clearly communicate what you need whether it’s meeting a friend for coffee or needing a hug. If you are feeling socially isolated but have people around, the holidays are a good time to work on deepening the emotional connections you already have. Make an effort to show up with a smile and participate in group activities. 4. PRACTICE SELF-CARE Maintain a healthy diet without indulging in too much alcohol and sugar. Make sure you are getting enough sleep, engage in physical activity that you enjoy, and allow yourself quiet time for meditation or time to process—even for 5 minutes a day when you wake up or before you fall asleep. 5. HONOR YOUR FEELINGS Above all things, give yourself permission to feel your feelings and then separate yourself from them. Focusing on what we do have and consciously feeling grateful is one way to overcome feeling down. HOLIDAYS FOR SENIOR The holidays can be especially hard for elders. Isolation and loneliness are widespread with our elders. Aging brings wisdom and maturity, but there are many inevitable losses that come to even the healthiest individuals. Many losses are emotional and social in nature compounded by physical decline and decreased hearing or vision. Here are some tips for enhancing the holidays for seniors: Maintain frequent visits: Spending time with a senior is the most important thing you can do. If you can’t make the drive, make a phone call. You don’t need a special reason to make the call. Just hearing your voice can delight your elder. If distance is a challenge, consider using Skype or other video to allow visual contact. Take your elder parent to an event they enjoy: The community theater or tree lighting event are examples. Start with something they’ve enjoyed in the past. Consider teaching your senior to use technology to maintain connection: Using email and the Internet for news sites is one way to follow current events. Using social media like Facebook or Instagram is another way to help your senior feel connected. Embrace local options: Sierra Senior Services offers Community Room meals at Truckee Donner Senior Apartments as well as Meals of Wheels for homebound seniors in Truckee and North Lake Tahoe. They also offer health and wellness seminars, Yoga and Tai Chi, intergenerational activities, and fun activities with socialization. For more information about the Tahoe Truckee Suicide Prevention Coalition, visit http://www.tahoelifeline.org Lisa Stekert is the coordinator for the Tahoe Truckee Suicide Prevention Coalition and Outreach Coordinator for the Tahoe Truckee Prevention Task Force, Contact her at [email protected] or by calling 530-550-6733. Lisa Stekert
Suicide Prevention TAHOE-TRUCKEE — So you’ve decided you need some support, but how do you go about finding the right person to help you? Therapy can be an effective treatment for mental and emotional problems. In order to get the most benefit, it is important to find the right therapist to help you make changes for the better in your life. A good therapist makes you feel cared for and helps you feel stronger and more self-aware. THERAPY AND COUNSELING CAN HELP It feels good to be listened to. Talking with family and friends about your problems is helpful, but sometimes we need the help of others that aren’t so close to our situation. Therapists are trained to listen and help you get to the root of your problem. They also can help you make positive changes in your life and provide expert guidance and an outside perspective. You don’t need to be diagnosed with a mental health problem to benefit from therapy. Many people turn to therapy during challenging times such as divorce or for everyday concerns with relationships, job stress, or self-doubt. THE RIGHT THERAPIST FOR YOU The connection between you and your therapist is essential. The process may take some time and work but it’s well worth the effort. You want someone you can trust and feel comfortable with talking about challenging topics and intimate details of your life; someone who will be a partner in your recovery. Take time to shop around and ask questions when interviewing a potential therapist. Even if a therapist looks good on paper; trust your gut if the connection doesn’t feel right. A good therapist will respect your choice and should never pressure you. EXPERIENCE Experience and area of focus are important. Look for a therapist who is experienced in treating the problem you have. Therapists often have an area of focus such as depression, trauma, or eating disorders. An experienced therapist has seen the problem you are facing many times so they have an expanded overview, which gives them more insight and ideas to help you. TYPE OF THERAPIST AND LICENSING Common types of mental health professionals are: - Psychologist – holds a master's or doctoral degree and is licensed in clinical psychology. - Social Worker—A Licensed Clinical Social Worker (LCSW) has a master’s degree in social work (MSW) and additional clinical training. - Marriage and Family – Marriage and Family Therapist (MFT) has a master’s degree in marriage and family therapy and clinical experience. - Psychiatrist – A psychiatrist is a physician (MD or DO) who holds a doctoral degree and specializes in mental health. Psychiatrists are also licensed to prescribe medication. Within a couple of sessions you should be able to tell if you and your therapist are a good fit. It is important that you have a shared understanding of what issue you are working on and are clear about what you hope to achieve from therapy. With good rapport, you and your therapist can develop goals together. Your therapist can’t do the work for you; you must be an active participant. Growth can be slow and difficult; you won’t be renewed overnight. However, you may notice positive changes in your life, such as your outlook changing or improved connection with family and friends. For more information about the Tahoe Truckee Suicide Prevention Coalition, visit http://www.tahoelifeline.orgLisaStekertisthecoordinatorfortheTahoeTruckeeSuicidePreventionCoalitionandOutreachCoordinatorfortheTahoeTruckeePreventionTaskForce.Contactheratlstekert@tfhd.com or by calling 530.550.6733. Lisa Stekert
Suicide Prevention With the popularity and availability of smartphones, most of us, including young people, are connected to the Internet and social media frequently throughout the day. The online world has become a place where many people feel comfortable expressing their thoughts. Researchers have turned to social media as a tool for suicide prevention to reach those in distress. Social media-suicide connection is most prevalent among youth, a group with both high rates of suicide and presence on Facebook, Twitter, Instagram, and Snapchat. The National Suicide Prevention Lifeline has partnered with social networking sites to improve safety protocols. Through these partnerships, Lifeline works with online safety teams to reach users in distress quickly and efficiently. Here is an overview of popular Social Media sites and how the online community can assist in reaching out to others who may be in distress. A service that began in January 2015 relies on the Facebook community to report suicidal behavior. If someone you know creates a post that leads you to believe that he or she could be thinking about self-harm, you can click on the arrow at the top right of the post to “Report Post.” You will be given the option to contact the friend who made the post or contact a suicide helpline. Facebook will assess the post and determine if the post indicates distress; they will contact the person who posted it via email and encourage them to call the National Suicide Prevention Lifeline (1-800-273-TALK*8255). The next time the person logs on they will be greeted with pop-up options to either “talk to someone” or “get tips and support.” If the person decides they’d like to talk to someone, they will be prompted to call a friend, send a message to a friend through Facebook message or contact a suicide helpline. From there they can either call or start an online chat with a counselor. Twitter users can report suicidal behavior from the bottom right corner of a tweet or using the “Twitter Help Center-“ and reporting self-harm. Twitter assesses the report and will contact the user and let them know someone who cares for them thought they might be at risk. The user will be provided with online and hotline resources and encouraged to seek help. INSTAGRAM AND SNAPCHAT Similar to Twitter, Instagram users have the option to report a post or image for self-harm or suicidal content by tapping or clicking on the post. Visit http://www.Snapchat.com/safety, there is a link to the National Suicide Prevention Lifeline, as well as allowing users to report a safety concern under and go to the "In need help" section. OTHER RESOURCES If you notice that an online user in distress is someone that you know and you can provide his or her contact information, you can call Lifeline directly at 1-800-273-TALK(8255) or contact local law enforcement. If you do not know a user, the following are ways to report your concerns at individual sites: Facebook: To report – Help – Security – Sensitive Issues. Twitter: [email protected]: The reporting feature can be found on the user’s profile. LOCAL RESOURCES The Tahoe Truckee Suicide Prevention Coalition has adopted the Know the Signs program to provide individuals with tools to find the words and reach out to those in distress. By recognizing these signs, knowing how to start a conversation and where to turn for help, you have the power to make a difference — the power to save a life. Please visit http://www.suicideispreventable.orgtolearnmoreaboutthisprogram, find the words, and reach out. The Tahoe Truckee Suicide Prevention Coalition provides free training for Know the Signs to individual groups or businesses. For training inquiries please reach out to Lisa Stekert at 530-582-6733 or [email protected]. For more information about the Tahoe Truckee, Suicide Prevention Coalition visit http://www.tahoelifeline.org. To connect with the National Suicide Prevention Lifeline, call 1-800-273-8255, and in a medical emergency, always dial 911. Lisa Stekert is the facilitator for the Tahoe Truckee Suicide Prevention Coalition and Outreach Coordinator for the Tahoe Truckee Prevention Task Force. Contact her at [email protected] or by calling 530-582-6733. Lisa Stekert
Suicide Prevention TAHOE-TRUCKEE—Stress is a natural part of living, and people experience some form of stress almost every day. While many people believe that all stress is bad for you, this is not necessarily true. Instead of trying to rid your life of all stress, make it your goal to live a well-balanced life and transform your stress into positive energy. When we experience stress, the human body’s response is to release a surge of adrenaline, cortisol, and norepinephrine. These changes set off our response to “fight” or “flight,” which increases blood flow to the heart and large muscles in our arms and legs. This response to stress is meant to only last a short period of time, and then our hormones and chemicals should return to their normal levels. Healthy stress, called “eustress,” has positive effects on the body, such as increasing alertness and cognitive performance. Experiencing positive stress can improve overall performance and productivity, self-esteem, and health by stimulating our immune system. Stress causes the release of adrenaline and increases your heart rate, which can increase your physical performance and endurance. An example of experiencing good stress is when studying and cramming for exams in school or preparing for a presentation. “Distress” is the term used to describe the negative side of stressful situations. The threat to our health occurs when stress becomes long-term or chronic. When we feel stressed, we are more likely to exercise less and overeat, which interferes with healthy living. If the stress doesn’t go away or we can’t calm down, it can contribute to negative health consequences, such as depression, anxiety, sleep interference, decreased concentration, and an unhealthy lifestyle. Turning distress into eustress is the first step in creating a positive impact on well-being. Practice taking the time to process what is happening. This helps calm down the body before rushing to address the situation. Turn the stress around by seeing the challenge as an opportunity for personal growth. Here are things you can do to decrease your distress and turn it into eustress. REFRAME THE EVENT What is the purpose of this challenge you are experiencing? What are the personal benefits you gained? If you can find some meaning or growth potential in the challenging situation, it can change the experience from negative to positive. Think about how the challenge can make you a stronger person or teach you about what is ultimately important in life. FIND SUPPORT Reaching out to friends and family is one of the most effective ways to decrease stress. Spend time with others who lift you up and remind you of your strengths and lovability. Connect with others who have experienced a similar issue. Sharing experiences with others may help find new meaning, coping skills, and support. Consider if you need to enlist outside resources to help you through the experience. PRACTICE MINDFULNESS When we experience stress over a prolonged period of time, our minds tend to drift back to the stressor, replaying scenes in our mind. Mindfulness is a skill that brings our mind back to the present moment creates a calm and accepting attitude. When you find yourself in the cycle of worrying, stop what you are doing, take a deep breath and notice how your body feels at that moment. Taking a break to ground yourself can stop the cycle of constantly thinking about the stressor. AVOID UNNECESSARY STRESS Take an inventory of who and what contributes to your stress. Do you feel stress when commuting to work? If possible allow more time to get to work or shift your work hours to avoid the time crunch. Is there someone in your life that causes you stress? Try to limit your time with this person or end the relationship. Whether in your personal or professional life, know your limits and learn to say “no” when asked to take on additional projects. Lisa Stekert is the facilitator for the Tahoe Truckee Suicide Prevention Coalition and Outreach Coordinator for the Tahoe Truckee Prevention Task Force. Contact her at [email protected] or by calling 530-582-6733. With the 2016-2017 school year rapidly approaching, elementary through high school students are gearing up for a new start. Many children and teens experience alternating feelings of excitement along with anxiety and fear about going back to school. Who will be my new teachers? Will any of my friends be in my class? Will my classes be hard? Who will I hang out with at lunch? What if I miss the bus? What if I can’t understand the new school work? Parents can assist their children in coping with anxiety by managing their emotions, building resilience, and by providing an environment that encourages children to share and express their feelings about returning to school. Below are some ideas: TRANSITION YOUR SCHEDULE Changing sleep routines before the first week of school can help to avoid the shock of waking up early. At least one week prior to the start of school, get your child started on a school-day routine, which may include laying out clothes the night before, waking up, eating breakfast, and going to bed early. Stress is much easier to cope with when everyone is rested and fed. Take a trial run of the route to school or bus stop and be clear about what location to catch or exit the bus. Have a conversation about bus safety and expectations for riding the bus. Plan ahead by stocking the refrigerator with nutritious snacks. Have backpacks, binder, and lunch supplies organized at home to make the morning go smoothly. ENCOURAGE CONVERSATIONS WITH YOUR CHILDREN Let your children know you are aware change can be exciting and sometimes stressful and you are there to help. Let your child know that it is normal to have concerns and encourage them to share their thoughts. You can even go as far as setting a regular time and place to talk. Some children may want your undivided attention, while teens may prefer some sort of distractions such as talking while driving in the car or taking a walk. ENCOURAGE PROBLEM SOLVING WITH YOUR CHILD INSTEAD OF GIVING REASSURANCE If your child is seeking reassurance to calm their anxiety, do not assure them “Everything will be fine” or “Don’t worry.” Walk your child through the scenario that is causing them concern. For example, “If this happens, what could you do?” When you coach children to solve the problem by themselves, they gain greater confidence in their ability to handle the situation. FOCUS ON THE POSITIVE Children recognize how their parents are feeling. You may be experiencing your own anxiety about waking up earlier, your child starting a new school, or getting everyone out the door on time. Pay attention to your own behavior and model confidence your child can follow. Re-direct your child’s attention away from anxiety and towards the positive. Ask your child, “What excites you most about the first day of school?” Most children will think of something good, even if it’s a special treat at the end of the day. If back-to-school anxiety doesn't subside within a month or two or if the anxiety is affecting their daily functioning, it may be time for professional help. Talk with your child’s teacher or school counselor for their suggestions and support. Seek outside counseling if needed. Lisa Stekert is the facilitator for the Tahoe Truckee Suicide Prevention Coalition and Outreach Coordinator for the Tahoe Truckee Prevention Task Force. Contact her at [email protected] or by calling 530-582-6733 Sarah McClarie
Special to the Sun The immediate crisis is over. The next challenge is figuring out how to best help a child get his or her life back after an attempted suicide. A lot of anxiety may occur as many of the supports that your child received from mental health services are no longer in place. You may wonder how protective you need to be, when to give them space, and how should you advise your child to discuss this experience with friends. Following a suicide attempt or an instance of self-harm, it’s important to help your child come up with an explanation for his or her absence in school and social settings to ease their communication with peers. There is no right or wrong answer, and each circumstance depends on the individual. Dealing with peers may be more difficult than communicating with adults. Some youth choose to tell peers their experiences while others don’t want to give an explanation. Helping your child to prepare for this difficult conversation will reduce some of the stress they may be feeling and ease the process of reintegrating into their daily lives. It’s important to acknowledge the likelihood that rumors of your child’s extended absence from school may be circulating the student body. This gives them the opportunity to prepare for what they may face upon their return and create a plan for coping with the stress this may cause. School counselors are a great resource for your child, and they can help with coping mechanisms in the return to school. While you are there for your child and providing support, it is also important to make sure that you are providing yourself with support. You’ve just dealt with a traumatic issue with your son or daughter. Having someone to talk to about your experience is one of the best ways to care for yourself. Remember, to be there for your child you have to take care of yourself as well. Seeking help through a counselor is one way to do so and sets a good example for your child to witness. Sarah McClarie is the facilitator for the Tahoe Truckee Youth Suicide Prevention Coalition. And, Outreach Facilitator for the Tahoe Truckee Suicide Prevention Task Force. Contact her at [email protected] or by calling 530-582-2560.to do so and sets a good example for your child to witness. Sarah McClarie is the facilitator for the Tahoe Truckee Youth Suicide Prevention Coalition. And, Outreach Facilitator for the Tahoe Truckee Suicide Prevention Task Force. Contact her at [email protected] or by calling 530-582-2560. Sarah McClarie
Special to the Sun TAHOE-TRUCKEE, Calif. — The immediate crisis is over. Where do we go from here? When dealing with a suicide attempt, one of the largest challenges is aiding your child in figuring out how to get his or her life back. From a parent’s point of view, a lot of anxiety may occur knowing that your child is no longer receiving intensive mental health services. You have a lot of questions on how to best handle things, how protective you need to be, and if it is OK to leave your child alone ever. Following a suicide attempt or even an instance of self-harm, your trust in your child may be damaged. Following advice from the Parent Awareness Series by the Society for the Prevention of Teen Suicides (sptsusa.org), here are some suggestions for the question of freedom following an attempt. COMMUNICATION IS KEY Now your child is home, and you are trying to resume normal life, but also feel the need to protect. Many parents ask, “How much freedom should I give my child?” What should and shouldn’t we as parents allow them to do? Without the added concern of safety, these questions are challenging enough. Communication is of utmost importance in addressing the issue of trust between parent and child following an attempt or an instance of self-harm. Make it clear to your child that you expect open communication. Explain that the more information you have about how they are doing and what they are feeling, the more helpful you can be as a parent. Consider establishing daily or weekly check-ins so you can lay out boundaries and realistic expectations together. Remember the importance of listening and not always talking, so you have a better understanding of what is happening in your child’s life. If your child feels misunderstood, be open to their perceptions. MONITORING SOCIAL MEDIA Many parents feel the need to monitor cellphone and computer use of their child, especially following an attempt where trust is likely to be damaged. Monitoring a child’s interactions may be necessary to ensure they are making good choices. Many suicide attempts have been precipitated by negative interactions on Snapchat, Instagram, or text messages, so knowing what your child is being exposed to may be necessary to help keep them safe. Let your child know that you may look at their phone, and if they have a Facebook or Snapchat account, you require having access to them. Yes, they can create another account and erase phone texts, but you are still sending a clear message of expectations that your child needs to hear. Once your child is communicating with you more and getting healthier, your trust will build and the amount of supervision can decrease. REINTEGRATE FRIENDSHIPS SLOWLY Hanging out with friends is another area of your child’s life that is important to consider. Friendships are vitally important to adolescent development, but when your child is struggling, conflict with peers is also a potential stress trigger. The best advice is to reintegrate friendships slowly. Allow your child to have friends come over to your house. Be sure to check in after these interactions to get a sense of how it went. Is your child feeling less stressed and supported or are they more stressed and tearful? These responses will be clues as to which friends are the healthiest for them to be around. The best ways to interact with peers is usually in more structured situations like groups at school or church, clubs, activities, or sports. They provide the opportunity for peer interaction but with adult supervision and an identified area of focus. IDENTIFY PROBLEM PEERS The more challenging question of course is what about the peers who may have supported your child’s unhealthy behaviors, like substance abuse or self-injury. How do you handle those relationships? Hopefully, during the period of intensive treatment, the peers who were involved in your child’s poor choices will have been identified, and a plan has been developed to address these relationships. If that didn’t happen, you would need to make your concerns about these friendships clear to your child and keep your eyes open for behaviors that worry you. Also, remember that changing a circle of friends won’t happen overnight, and you need to be patient with the process. CONTACT A COUNSELOR Remember, what happened with your child and his or her attempt wasn’t just an “attempt” but rather a part of an ongoing mental health process that needs support and care. You will continue to need to make decisions to support your child’s welfare. If you feel at a loss or are struggling with these decisions, enlist the help of a professional. Not only can a counselor be a sounding board for your thoughts, but they can suggest ways to communicate effectively with your child and can assist you in making the best decisions. Sarah McClarie is the facilitator for the Tahoe Truckee Youth Suicide Prevention Coalition and Outreach Facilitator for the Tahoe Truckee Suicide Prevention Task Force. Contact her at [email protected] or by calling [phone number]. Sarah McClarie
Special to the Bonanza TAHOE-TRUCKEE, Calif. — With all of the discussion around mental health that is present today, why does the idea of seeking mental health help still cause such great unrest? It is likely linked with personal biases and judgments toward expressing a personal mental health concern. Compare this to scheduling an appointment with the dentist. It is recommended that we visit the dentist twice a year, for good health and maintenance. Why don’t we take the same effort to get professional evaluations of our mental health and wellness? Perhaps, the age-old adage of “ignorance is bliss” applies here, and not taking the time to assess mental wellness helps us to remain ignorant of our true state of being. As people, we all desire acceptance and have a primitive fear of rejection. These biases can go so far as even our personal biases toward ourselves. One way to counter this is to figure out your reluctance toward receiving a mental health screening or reaching out for help. Are you afraid of how people will see you? Are you afraid of the implications of even receiving a mental health screening? By taking the time to be introspective and consider personal resistance to the ideas of mental health help, one can begin to move forward in a positive way. Mental health professionals recognize the normalcy of a certain level of anxiety and depression. It is important to be able to recognize and understand healthy levels and how to cope with unhealthy levels in ways such as requesting a mental health screening or evaluation. Therapy is a safe place to connect with a caring, open, trained professional. It gives you the opportunity to focus a full hour on yourself. As a culture, we are deprived of self-focus. We are taught to work hard and work through difficult times. But therapy can help you to embark on self-exploration and create a state of positive mental wellness. Mental health screenings provide: The hope of connecting with a caring provider that is concerned and nonjudgmental. The hope of connecting with someone that senses the difficulties you may be experiencing in life. The knowledge that this individual can connect you to resources and provide coping mechanisms to aid in achieving a level of mental health you are aspiring to. Full confidentiality. While mental health screenings are widely offered, the screening is just that - a screening - and just the first step on the road to mental health and wellness. Advocating for yourself and your physical and mental needs is one of the most important things you can do for yourself and our future generations. A shift in our discussion around mental health will allow us to encourage the future generations to better communicate their mental health needs and remove the shame from the discussion around mental health. Sarah McClarie is the facilitator for the Tahoe Truckee Youth Suicide Prevention Coalition and the outreach Facilitator for the Tahoe Truckee Suicide Prevention Task Force. You can contact her at [email protected] or by calling 530-582-2560. |
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