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Its Effects Rival Antidepressants for Depression, Anxiety

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Its Effects Rival Antidepressants for Depression, Anxiety

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A review tudy last year at Johns Hopkins looked at the relationship between mindfulness meditation and its ability to reduce symptoms of depression, anxiety, and pain. Researcher Madhav Goyal and his team found that the effect size of meditation was moderate, at 0.3. If this sounds low, keep in mind that the effect size for antidepressants is also 0.3, which makes the effect of meditation sound pretty good. Meditation is, after all an active form of brain training. “A lot of people have this idea that meditation means sitting down and doing nothing,” says Goyal. “But that’s not true. Meditation is an active training of the mind to increase awareness, and different meditation programs approach this in different ways.” Meditation isn’t a magic bullet for depression, as no treatment is, but it’s one of the tools that may help manage symptoms.

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Short Meditation Breaks Can Help Kids in School

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Short Meditation Breaks Can Help Kids in School

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For developing brains, meditation has as much as or perhaps even more promise than it has for adults. There’s been increasing interest from educators and researchers in bringing meditation and yoga to school kids, who are dealing with the usual stressors inside school, and oftentimes additional stress and trauma outside school. Some schools have starting implementing meditation into their daily schedules, and with good effect: One district in San Francisco started a twice daily meditation program in some of its high-risk schools – and saw suspensions decrease, and GPAs and attendance increase. Studies have confirmed the cognitive and emotional benefits of meditation for schoolchildren, but more work will probably need to be done before it gains more widespread acceptance.

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http://www.life.org.nz/suicide/suicideabout/suicideabout6/

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On Wednesday (13/9), Ms. Rumney has helped us with coming up with a solution. Our current focus is to construct a lesson plan (that goes for about an hour) about suicide prevention. This will include sub-topics such as meditation, how to help someone who is suicidal, organisations or helplines that tackles suicide etc. We need to decide which pair or individual will construct these sub-topics on Tuesday's lesson.

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This is a video i found on Youtube what do you guys think of it 

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This is a video i found on Youtube what do you guys think of it 

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https://www.youtube.com/watch?v=2S-wdXBqIUc

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not only suicide budepression and anxiety as well.

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Meditation Reduces Activity in the Brain’s “Me Center"One of the most interesting studies in the last few years, carried out at Yale University, found that mindfulness meditation decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering and self-referential thoughts – a.k.a., “monkey mind.” The DMN is “on” or active when we’re not thinking about anything in particular, when our minds are just wandering from thought to thought. Since mind-wandering is typically associated with being less happy, ruminating, and worrying about the past and future, it’s the goal for many people to dial it down. Several studies have shown that meditation, though its quieting effect on the DMN, appears to do just this. And even when the mind does start to wander, because of the new connections that form, meditators are better at snapping back out of it.

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Meditation Reduces Activity in the Brain’s “Me Center"One of the most interesting studies in the last few years, carried out at Yale University, found that mindfulness meditation decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering and self-referential thoughts – a.k.a., “monkey mind.” The DMN is “on” or active when we’re not thinking about anything in particular, when our minds are just wandering from thought to thought. Since mind-wandering is typically associated with being less happy, ruminating, and worrying about the past and future, it’s the goal for many people to dial it down. Several studies have shown that meditation, though its quieting effect on the DMN, appears to do just this. And even when the mind does start to wander, because of the new connections that form, meditators are better at snapping back out of it.

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Meditation is the practice of turning your attention to a single point of reference. It can involve focusing on the breath, on bodily sensations, or on a word or phrase known as a mantra. In other words, meditation means turning your attention away from distracting thoughts and focusing on the present moment.

7 Reasons Why Teens Should Meditate

1. It’s no secret that teenagers have a lot on their plates and plenty to worry about. Studies show meditation can actually reduces stress.
2. Getting over a fight with friends just got a little simpler. Practicing meditation can make it easier for teens to forgive others. One research initiative found mediation increases compassion, love, and forgiveness.
3. Does your teen need a little help getting that A in math? Mindfulness meditation can help boost test scores, according to a study published in Psychological Science. If 4.meditation means bumping up their grades or SAT score, it’s definitely worth a shot.
Meditation improves the brain—literally. A Harvard University study showed that meditation can rebuild the brain’s grey matter. Grey matter is involved in muscle control, memory, emotions, speech, decision-making, and self-control. It seems the brain benefits of meditation are endless!
5. With so much media at their fingertips, teens may need some help focusing their attention. Meditation can help them unplug and improve their attention span.
6. Teenagers’ mental health is becoming an increasing concern all over the country. Some people are turning to mindfulness meditation to help reduce anxiety and depression.

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Get professional help. Do everything in your power to get a suicidal person the help he or she needs. Call a crisis line for advice and referrals. Encourage the person to see a mental health professional, help locate a treatment facility, or take them to a doctor's appointment.

Follow-up on treatment.  If the doctor prescribes medication, make sure your friend or loved one takes it as directed. Be aware of possible side effects and be sure to notify the physician if the person seems to be getting worse. It often takes time and persistence to find the medication or therapy that’s right for a particular person.

Be proactive. Those contemplating suicide often don't believe they can be helped, so you may have to be more proactive at offering assistance. Saying, “Call me if you need anything” is too vague. Don’t wait for the person to call you or even to return your calls. Drop by, call again, invite the person out.

Encourage positive lifestyle changes, such as a healthy diet, plenty of sleep, and getting out in the sun or into nature for at least 30 minutes each day. Exercise is also extremely important as it releases endorphins, relieves stress, and promotes emotional well-being.

Make a safety plan. Help the person develop a set of steps he or she promises to follow during a suicidal crisis. It should identify any triggers that may lead to a suicidal crisis, such as an anniversary of a loss, alcohol, or stress from relationships. Also include contact numbers for the person's doctor or therapist, as well as friends and family members who will help in an emergency.

Remove potential means of suicide, such as pills, knives, razors, or firearms. If the person is likely to take an overdose, keep medications locked away or give out only as the person needs them.

Continue your support over the long haul. Even after the immediate suicidal crisis has passed, stay in touch with the person, periodically checking in or dropping by. Your support is vital to ensure your friend or loved one remains on the recovery track.

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Level of Suicide Risk

Low – Some suicidal thoughts. No suicide plan. Says he or she won't attempt suicide.

Moderate – Suicidal thoughts. Vague plan that isn't very lethal. Says he or she won't attempt suicide.

High – Suicidal thoughts. Specific plan that is highly lethal. Says he or she won't attempt suicide.

Severe – Suicidal thoughts. Specific plan that is highly lethal. Says he or she will attempt suicide.

Source: https://www.helpguide.org/articles/suicide-prevention/suicide-prevention.htm

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Be yourself. Let the person know you care, that he/she is not alone. The right words are often unimportant. If you are concerned, your voice and manner will show it.

Listen. Let the suicidal person unload despair, ventilate anger. No matter how negative the conversation seems, the fact that it exists is a positive sign.

Be sympathetic, non-judgmental, patient, calm, accepting. Your friend or family member is doing the right thing by talking about his/her feelings.

Offer hope. Reassure the person that help is available and that the suicidal feelings are temporary. Let the person know that his or her life is important to you.

Take the person seriously. If the person says things like, “I’m so depressed, I can’t go on,” ask the question: “Are you having thoughts of suicide?” You are not putting ideas in their head, you are showing that you are concerned, that you take them seriously, and that it’s OK for them to share their pain with you.

But don’t:

Argue with the suicidal person. Avoid saying things like: "You have so much to live for," "Your suicide will hurt your family," or “Look on the bright side.”

Act shocked, lecture on the value of life, or say that suicide is wrong.

Promise confidentiality. Refuse to be sworn to secrecy. A life is at stake and you may need to speak to a mental health professional in order to keep the suicidal person safe. If you promise to keep your discussions secret, you may have to break your word.

Offer ways to fix their problems, or give advice, or make them feel like they have to justify their suicidal feelings. It is not about how bad the problem is, but how badly it’s hurting your friend or loved one.

Blame yourself. You can’t “fix” someone’s depression. Your loved one’s happiness, or lack thereof, is not your responsibility.

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Talking to a friend or family member about their suicidal thoughts and feelings can be extremely difficult for anyone. But if you're unsure whether someone is suicidal, the best way to find out is to ask. You can't make a person suicidal by showing that you care. In fact, giving a suicidal person the opportunity to express his or her feelings can provide relief from loneliness and pent-up negative feelings, and may prevent a suicide attempt.Ways to start a conversation about suicide:"I have been feeling concerned about you lately.""Recently, I have noticed some differences in you and wondered how you are doing.""I wanted to check in with you because you haven’t seemed yourself lately."Questions you can ask:"When did you begin feeling like this?""Did something happen that made you start feeling this way?""How can I best support you right now?"Have you thought about getting help?"

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Talking to a friend or family member about their suicidal thoughts and feelings can be extremely difficult for anyone. But if you're unsure whether someone is suicidal, the best way to find out is to ask. You can't make a person suicidal by showing that you care. In fact, giving a suicidal person the opportunity to express his or her feelings can provide relief from loneliness and pent-up negative feelings, and may prevent a suicide attempt.Ways to start a conversation about suicide:"I have been feeling concerned about you lately.""Recently, I have noticed some differences in you and wondered how you are doing.""I wanted to check in with you because you haven’t seemed yourself lately."Questions you can ask:"When did you begin feeling like this?""Did something happen that made you start feeling this way?""How can I best support you right now?"Have you thought about getting help?"

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What you can say that helps:

"You are not alone in this. I’m here for you."

"You may not believe it now, but the way you’re feeling will change."

"I may not be able to understand exactly how you feel, but I care about you and want to help."

"When you want to give up, tell yourself you will hold off for just one more day, hour, minute—whatever you can manage

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Suicide Prevention: How to help someone who is suicidal and save a Life.

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Suicide Prevention: How to help someone who is suicidal and save a Life.

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A suicidal person may not ask for help, but that doesn't mean that help isn't wanted. People who take their lives don't want to die—they just want to stop hurting. Suicide prevention starts with recognizing the warning signs and taking them seriously. If you think a friend or family member is considering suicide, you might be afraid to bring up the subject. But talking openly about suicidal thoughts and feelings can save a life.

Myth: People who talk about suicide won't really do it.

Fact: Almost everyone who attempts suicide has given some clue or warning. Don’t ignore even indirect references to death or suicide. Statements like "You'll be sorry when I'm gone," "I can't see any way out," — no matter how casually or jokingly said, may indicate serious suicidal feelings.

Myth: Anyone who tries to kill him/herself must be crazy.

Fact: Most suicidal people are not psychotic or insane. They must be upset, grief-stricken, depressed or despairing, but extreme distress and emotional pain are not necessarily signs of mental illness.

Myth: If a person is determined to kill him/herself, nothing is going to stop them.

Fact: Even the most severely depressed person has mixed feelings about death, wavering until the very last moment between wanting to live and wanting to die. Most suicidal people do not want death; they want the pain to stop. The impulse to end it all, however overpowering, does not last forever.

Myth: People who die by suicide are people who were unwilling to seek help.

Fact: Studies of suicide victims have shown that more than half had sought medical help in the six months prior to their deaths.
Myth: Talking about suicide may give someone the idea.

Fact: You don't give a suicidal person morbid ideas by talking about suicide. The opposite is true—bringing up the subject of suicide and discussing it openly is one of the most helpful things you can do.
https://www.helpguide.org/articles/suicide-prevention/suicide-prevention.htm

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Research indicates that the scope for the prevention of youth suicide is broad, should occur within a developmental context and should take into account not just individual characteristics of a young person such as emotional well being but also risk factors which derive from important social environments such as school, the family and the community. There is a need for a continuum of interventions. Some risk factors for youth suicide such as antisocial behaviour, poor family cohesion and parental mental health issues are evident from early childhood. Others including academic failure, school drop-out, depressive symptoms and substance abuse become manifest in later childhood and adolescence. However, some risk factors are even more proximal eg suicidal behaviour and stressful life events. If you think a young person is suicidal, you should inform the person's parents, guardians or school counsellor and they should act immediately to ensure his or her safety. The management of an acutely suicidal person is an emergency.

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how can you reach out to someone who has suicide thoughts and talk to them.

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https://suicideprevention.com.au/2014/09/22/teen-suicide-prevention/

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Calls for schools to address suicide prevention
There are fresh calls for a suicide prevention program to be included as part of the new national curriculum in schools.

Fears of sparking copycat actions and a certain stigma surrounding it means suicide is a subject not often broached.

But the public health advocacy group Suicide Prevention Australia says there is no evidence that talking about it in a non-sensational way can put people at risk.

Dr Martin Harris, who is on the board of Suicide Prevention Australia, says a suicide prevention program should be considered as part of the new national curriculum.

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https://www.beyondblue.org.au/

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Making very thorough efforts to get affairs in order (if this is done with a sense of urgency, or by a depressed person).
•Writing a lot of letters at once to everyone who is significant in their lives (where this is out of character, or seen as important to complete without delay).
•Not wanting to look ahead, or talk about the future.
•A sudden surge of energy and apparent sense of peace in someone who has been extremely depressed or distressed. (it may mean they have decided on a plan.)
•Any stockpiling of medication, either by holding back on prescribed doses, or obtaining medication from more than one source.
•Giving away valuable possessions (particularly applicable in the young).
•Running food supplies down to nothing (in depressed people living alone).
Verbal clues:
•'I'm nothing but a burden to my family'
•'They're so cruel to me. They'll be sorry some day.'
•'Nothing will ever change, will it?'
•'Do you think there is any life after death?'
•'You'd look after my wife if anything happened to me, wouldn't you?'

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(This has nothing to do with my research but I though it was helpful to know)

a suicide attempt is the most significant risk factor for further suicidal behaviour

people who survive a suicide attempt are often resistant to engage in follow-up treatment

about 50 per cent of those who attempt suicide don't attend any treatment post-discharge

another 10 per cent attend only 1 week of treatment

of those who attend treatment, 38 per cent stop within 3 months

15–25 per cent re-attempt and 5–10 per cent die by suicide

the highest risk period is 3 months following a suicide attempt.

Most importantly, follow-up support after a suicide attempt is imperative to ensure ongoing safety.

https://www.beyondblue.org.au/the-facts/suicide-prevention/recovery-and-support-strategies/support-after-a-suicide-attempt

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Managing stress

There may be a lot of demands on your time and energy. To ensure you remain healthy it is important to try to minimise stress.

Take regular breaks. This includes taking breaks during the day and planned times for you, an example is going for a walk outdoors.

Set boundaries on what support you can provide and for how long. If you burn out, who would provide support to those you care about?

Ask other people for support. Many will welcome the opportunity to be useful.

Consider speaking with your employer about what has happened and what may assist at work, such as flexible hours.

Try to reduce the demands placed on you, even if this is temporary. Be prepared to say no to additional requests.

Don’t make any major life decisions while things are unsettled.

https://www.beyondblue.org.au/the-facts/suicide-prevention/recovery-and-support-strategies/strategies-for-the-supporter

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(The link is: https://www.metanoia.org/suicide/whattodo.htm ) I tried to change it into my own words:)

-       Take it seriously: Studies have found that more than 75% of all completed suicides did things in the few weeks or months prior to their deaths to indicate to others that they were in deep despair. Anyone expressing suicidal feelings needs immediate attention.

-       Suicidal behaviour is a cry for help: The fact that a person is still alive is sufficient proof that part of him wants to remain alive. It is the part that wants to live that tells another I feel suicidal. If a suicidal person turns to you it is likely that he believes that you are more caring, more informed about coping with misfortune, and more willing to protect his confidentiality.

-       Listen: Give the person every opportunity to release his burdens and thoughts as talking with someone can help a lot.

-       If the person is suicidal, do not leave them alone: Get rid of any harmful objects or substances and take them to the emergency room.

-       Get them help: Even though they may not want to, talking with a psychologist or other professional worker will help a lot and offer them different pathways, resources and help, to help them feel better.

-       Help them recover: Offer them someone to talk to and give them resources to help them recover.

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Warning signs of people who have suicidal thoughts

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Warning signs of people who have suicidal thoughts

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-threaten to hurt or kill themselves
-look for ways to kill themselves
-talk, draw or write about death, dying or suicide
-sense of hopelessness
-sudden rage and anger
acting recklessly
-withdrawal from family, friends and society
-anxious & agitated
- mood swings
-drug/alcohol abuse
-changed sleeping patterns
-drastic changes about personality
-lose in activities in activities they used to love

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ReachOut.com
Some solutions from ReachOut.com are :

-having discussion/forums

-publishing articles to read regarding of the issue, including suicide.

-creating a safety plan; e.g. distracting oneself with music, art or sports.

beyondblue

beyondblue provides a 24/7 helpline as well as an online chat from 3 p.m. to 12 a.m. daily. They also advised to seek support from others such as health professionals, make a safety plan etc.