Photo by cottonbro studio on Pexels.com

Your evening routine can affect your quality and quantity of sleep, regardless of what else is going on in your life. The activities you choose during evening hours may affect your capacity for falling asleep and staying asleep, and those can impact your mental wellness.

Poor-quality sleep, or lack of sleep, has many mental health consequences. If you don’t get enough restful sleep now, explore your evening habits and routines. You’ll be able to identify problem areas and then set up new routines that promote better sleep.

Try these 5 self-care habits to end your day and prepare for a night of restful sleep:

- Turn off the devices at the end of the day.

Do you find it hard to stop scrolling through your smartphone – especially social media accounts – before you try to fall asleep at night?

It’s too easy at bedtime to waste minutes – or hours – browsing cat memes and other non-important digital diversions. If your evening smartphone or tablet use is a problem, you can change the habits you have adopted.

Set limits on your use of technology as bedtime approaches. Turn off your computer, phone and tablet one to two hours before you’re ready to go to bed. Set an alarm if needed, to remind yourself.

- Set your bedtime ahead of time.

Your brain starts a winding down process before bedtime. It’s part of the natural awake-asleep cycle. Decide on a definite bedtime before that time. Try to stick to that bedtime every night, even on Saturdays and Sundays if you can. This consistent schedule trains your brain to feel tired naturally at bedtime.

- Plan ahead for the day tomorrow before bed.

Planning for tomorrow at 6 PM or so is an excellent way to get those things off your mind for the night ahead. Go over the calendar and check for meetings and appointments. Check your to-do list, prioritizing what you’ll need to get done.

Lastly, plan out what order everything tomorrow will be done in. You’ll be able to wake up in the morning to an organized schedule.

- Relax in a warm bath before you go to bed.

As a part of your natural wake-sleep cycle, your body goes through changes during the day. Melatonin production is part of that cycle. It starts in the evening and is accompanied by your core body temperature dropping.

A warm bath can help by triggering a similar sleepy reaction. Relax in your tub for an hour or more before bedtime. The water heats your body, then it will quickly cool down as the water is evaporating. This creates a sensation to make you relaxed and tired.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- Spend a bit of time meditating before ending your day.

Starting and ending your days with sessions of meditation can be helpful in getting geared up for the day and then winding down for the night.

Let your thoughts arrive as they will and observe them. Connect with your body’s sensations. Observe any thoughts related to whatever happened in your day. Then let go of them, to help you lose the attachment to any energetic feelings about the day.

Conclusion

Evening routines may be different for everyone, but most will have the same basic ideas – putting the day behind you, preparing for the next day and then unwinding into restful sleep. The routines are quite flexible and include things you love as well as things that must be remembered.

Your routine in the evening defines what you’ll be doing tomorrow, as well as what you did today. You want to spend the last couple hours before bedtime using self-care techniques that end your day the right way, with a restful night ahead. This is most beneficial for mental wellness.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-evening-routines-for-mental-wellness-5-self-care-habits-to-end-your-day-right/

Photo by Mental Health America (MHA) on Pexels.com

Whether you giggle at something funny you hear from a friend or laugh hysterically at a stand-up comedian in a comedy club, laughter is good for your mental health. It’s a natural remedy for mental health, and it relieves stress, as well.

- Short Term Mental Health Benefits of Laughter

There are short and long term benefits of laughter for your mental health. When you laugh, it triggers positive mental and physical changes that will aid your mind in relaxing. Short term laughter benefits include:

- Improving Sleep

Laughter can help you sleep better, which is very important in preserving mental health. If you laugh a lot, you can improve the quality of your sleep, and lessen depressed feelings.

- Relieving Tension

Laughter stimulates a speeding up of blood circulation in the body. When that happens, it often causes a calming sensation that will ease away stress and tension.

- Stimulating Organs

Laughing improves the amount of oxygen-rich air that you intake. That stimulates organs including the lungs and the heart. Laughter also causes your brain to release endorphins, which are hormones that give you a relaxed mind and feelings of pleasure.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- Longer Term Benefits of Laughter on Mental Health

Some of the long-term laughter benefits to mental health include:

- Improved Memory

Laughter is related to the workings of the brain, and it helps improve your ability to retain memories. When humor relevant to facts is shared, you may have a clearer recollection of those facts. Information presented to you along with humor, then, has a better chance of being remembered.

- Reduced Stress

A clinical study of therapeutic effects of humor on stress hormones, conducted by Jongeun Yim, a DSc in therapy at Sahmyook University, found that laughter helps in the reduction of those hormones.

Cortisol is one of the major hormones related to stress, and it circulates through your body when you are stressed out. Decreasing cortisol reduces the stress you experience.

You may take that a step further and try to find humorous aspects of stressful problems. If you have made a mistake, and need to forgive yourself and then move on, laughter and humor are effective coping mechanisms. Laughing helps to alleviate anxiety and stress you feel during challenging or difficult times.

- Improved Relationships

It’s certainly acceptable to laugh at notions that are amusing or ludicrous. Your relationships will benefit when you connect with people using humor. It helps ease stress or anxiety that other people may be experiencing.

- Improved Understanding of Yourself and Others

Benefits of laughing go past the physical act. They help you to connect with the way you understand yourself and others. Good humor is vital to compassion and empathy. It allows forgiveness to come more easily, which helps your interactions with others.

Turn to things that make you laugh during stressful times. Funny memes and social media humor videos and more than just quick laughs. They help you in coping with anxiety, grief and fear. You’ll also activate mental health benefits for yourself and others.

- Bringing People Together

Shared laughs between people create bonds within them. You can likely remember times when contagious laughter spread through groups of people. You’ll feel more at ease and less anxious when you feel closer to the people you are with.

Conclusion

Laughter as therapy, whether experienced naturally or in therapeutic sessions, is more than just a way to make you feel good. It’s a vital tool used to enhance well-being and mental health. Whether you share laughter with your friends, watch a funny movie or crack good jokes, laughter is a powerful way to boost your mental health.

Next time you’re feeling down or stressed out, remember that laughter can help you to rid yourself of those feelings, and it’s free, too. Embrace the humor in your own life and as brought in by others, so you’ll laugh more often. It’s one of the easiest ways to boost your mental health.

Photo by Mental Health America (MHA) on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-power-of-laughter-using-humor-to-boost-mental-health/

James Donaldson on Mental Health - The Power Of Laughter - Using Humor To Boost Mental Health

Photo by Mental Health America (MHA) on Pexels.com

Whether you giggle at something funny you hear from a friend or laugh hysterically at a stand-up comedian in a comedy club, laughter is good for your mental health. It’s a natural remedy for mental health, and it relieves stress, as well.

- Short Term Mental Health Benefits of Laughter

There are short and long term benefits of laughter for your mental health. When you laugh, it triggers positive mental and physical changes that will aid your mind in relaxing. Short term laughter benefits include:

- Improving Sleep

Laughter can help you sleep better, which is very important in preserving mental health. If you laugh a lot, you can improve the quality of your sleep, and lessen depressed feelings.

- Relieving Tension

Laughter stimulates a speeding up of blood circulation in the body. When that happens, it often causes a calming sensation that will ease away stress and tension.

- Stimulating Organs

Laughing improves the amount of oxygen-rich air that you intake. That stimulates organs including the lungs and the heart. Laughter also causes your brain to release endorphins, which are hormones that give you a relaxed mind and feelings of pleasure.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- Longer Term Benefits of Laughter on Mental Health

Some of the long-term laughter benefits to mental health include:

- Improved Memory

Laughter is related to the workings of the brain, and it helps improve your ability to retain memories. When humor relevant to facts is shared, you may have a clearer recollection of those facts. Information presented to you along with humor, then, has a better chance of being remembered.

- Reduced Stress

A clinical study of therapeutic effects of humor on stress hormones, conducted by Jongeun Yim, a DSc in therapy at Sahmyook University, found that laughter helps in the reduction of those hormones.

Cortisol is one of the major hormones related to stress, and it circulates through your body when you are stressed out. Decreasing cortisol reduces the stress you experience.

You may take that a step further and try to find humorous aspects of stressful problems. If you have made a mistake, and need to forgive yourself and then move on, laughter and humor are effective coping mechanisms. Laughing helps to alleviate anxiety and stress you feel during challenging or difficult times.

- Improved Relationships

It’s certainly acceptable to laugh at notions that are amusing or ludicrous. Your relationships will benefit when you connect with people using humor. It helps ease stress or anxiety that other people may be experiencing.

- Improved Understanding of Yourself and Others

Benefits of laughing go past the physical act. They help you to connect with the way you understand yourself and others. Good humor is vital to compassion and empathy. It allows forgiveness to come more easily, which helps your interactions with others.

Turn to things that make you laugh during stressful times. Funny memes and social media humor videos and more than just quick laughs. They help you in coping with anxiety, grief and fear. You’ll also activate mental health benefits for yourself and others.

- Bringing People Together

Shared laughs between people create bonds within them. You can likely remember times when contagious laughter spread through groups of people. You’ll feel more at ease and less anxious when you feel closer to the people you are with.

Conclusion

Laughter as therapy, whether experienced naturally or in therapeutic sessions, is more than just a way to make you feel good. It’s a vital tool used to enhance well-being and mental health. Whether you share laughter with your friends, watch a funny movie or crack good jokes, laughter is a powerful way to boost your mental health.

Next time you’re feeling down or stressed out, remember that laughter can help you to rid yourself of those feelings, and it’s free, too. Embrace the humor in your own life and as brought in by others, so you’ll laugh more often. It’s one of the easiest ways to boost your mental health.

Photo by Mental Health America (MHA) on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-power-of-laughter-using-humor-to-boost-mental-health/

James Donaldson on Mental Health - Evening Routines For Mental Wellness - 5 Self-Care Habits To End Your Day Right

Photo by cottonbro studio on Pexels.com

Your evening routine can affect your quality and quantity of sleep, regardless of what else is going on in your life. The activities you choose during evening hours may affect your capacity for falling asleep and staying asleep, and those can impact your mental wellness.

Poor-quality sleep, or lack of sleep, has many mental health consequences. If you don’t get enough restful sleep now, explore your evening habits and routines. You’ll be able to identify problem areas and then set up new routines that promote better sleep.

Try these 5 self-care habits to end your day and prepare for a night of restful sleep:

- Turn off the devices at the end of the day.

Do you find it hard to stop scrolling through your smartphone – especially social media accounts – before you try to fall asleep at night?

It’s too easy at bedtime to waste minutes – or hours – browsing cat memes and other non-important digital diversions. If your evening smartphone or tablet use is a problem, you can change the habits you have adopted.

Set limits on your use of technology as bedtime approaches. Turn off your computer, phone and tablet one to two hours before you’re ready to go to bed. Set an alarm if needed, to remind yourself.

- Set your bedtime ahead of time.

Your brain starts a winding down process before bedtime. It’s part of the natural awake-asleep cycle. Decide on a definite bedtime before that time. Try to stick to that bedtime every night, even on Saturdays and Sundays if you can. This consistent schedule trains your brain to feel tired naturally at bedtime.

- Plan ahead for the day tomorrow before bed.

Planning for tomorrow at 6 PM or so is an excellent way to get those things off your mind for the night ahead. Go over the calendar and check for meetings and appointments. Check your to-do list, prioritizing what you’ll need to get done.

Lastly, plan out what order everything tomorrow will be done in. You’ll be able to wake up in the morning to an organized schedule.

- Relax in a warm bath before you go to bed.

As a part of your natural wake-sleep cycle, your body goes through changes during the day. Melatonin production is part of that cycle. It starts in the evening and is accompanied by your core body temperature dropping.

A warm bath can help by triggering a similar sleepy reaction. Relax in your tub for an hour or more before bedtime. The water heats your body, then it will quickly cool down as the water is evaporating. This creates a sensation to make you relaxed and tired.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- Spend a bit of time meditating before ending your day.

Starting and ending your days with sessions of meditation can be helpful in getting geared up for the day and then winding down for the night.

Let your thoughts arrive as they will and observe them. Connect with your body’s sensations. Observe any thoughts related to whatever happened in your day. Then let go of them, to help you lose the attachment to any energetic feelings about the day.

Conclusion

Evening routines may be different for everyone, but most will have the same basic ideas – putting the day behind you, preparing for the next day and then unwinding into restful sleep. The routines are quite flexible and include things you love as well as things that must be remembered.

Your routine in the evening defines what you’ll be doing tomorrow, as well as what you did today. You want to spend the last couple hours before bedtime using self-care techniques that end your day the right way, with a restful night ahead. This is most beneficial for mental wellness.

Photo by cottonbro studio on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-evening-routines-for-mental-wellness-5-self-care-habits-to-end-your-day-right/

By MAIYA FOCHT HEALTH REPORTER FOR DAILYMAIL.COM

For some people, the holidays can be a time of struggle - financial, physical or mental. 

This had led to the belief that people are more likely to die by suicide in December, around the celebration of Christmas, Hanukkah, Kwanzaa and New Years. 

However, according to a long-term study from the University of Pennsylvania, this is a myth. Last year, suicides - which led to the deaths of 49,000 Americans in 2022 - were actually lowest in the month of December, and peaked in August. 

This pattern held true even when the team looked to countries with different seasons: suicides decreased in winter. 

Yet in 2023, surveys found 80 percent of American adults picked December as the month with the most suicides. 

The Penn researchers have been tracking this phenomenon since 1999, and are aiming to set the record straight, which could help save people when suicides actually spike. 

Dan Romer, the research director of the Annenberg Public Policy Center at Penn, who was in charge of the research, said it's true that many people may feel gloomy around this time of year, whether from the weather or from nostalgia or familial problems. 

Dr Romer said: 'Psychologically, because of the shorter and gloomier days of winter in the U.S., we tend to associate them with suicide. But that’s not what happens in reality.'

It's unclear why the warmer months with longer days might lead to more suicides. But independent researchers suggest it could be linked to inflammation that occurs with seasonal allergies, or it could be that people with depression feel more alienated when the world is bright and hopeful outside.

The Penn researchers gather this data every year from CDC data on death rates. It comes from the National Vital Statistics System system, which gathers information from death certificates in each state. 

On average, over the 25 years since they've begun tracking the data, they said December, November and January continually rank among the lowest for suicide. 

In 2023, the average number of suicides per day in one month was 135. The lowest three months were December, with 123 suicides per day; November, with 126 suicides per day; and October with 131 suicides per day. 

The highest months were August, with 142 suicides per day; July with 141 suicides per day; and May, with 139 suicides per day. 

Unexpectedly for many, some of the warmest, sunniest months of the year were actually some of the most deadly for suicides. 

The researchers wanted to investigate if this rate held in places where the seasons were different. So they looked to Australia, which experiences seasons opposite the US. 

Dr Romer's team found the winter months in Australia - June, July and August - had lower rates of suicide. 

The month with the fewest amount of these deaths was June, the beginning of the winter down under. 

It's not entirely clear why suicides might be more common in the summer than in the winter, but experts have several theories. 

Johns Hopkins psychiatrist Adam Kaplin, who was not involved in the Penn studies, suggested it could have to do with biology. 

In the spring, people are more commonly fighting off allergies, which cause chronic inflammation in the body, and there is a link between inflammation and depression, he said.

Dr Kaplin said: 'Overwhelming evidence suggests that inflammation from various sources, including allergic reactions, can cause or worsen depression. Our immune system spends the winter trying to ward off viral infections, but not trying to ward off allergies.' 

In the study, which has been released annually since the 2000, the researchers used CDC data to track suicide habits by month

Another theory has to do with the length of the days, Barton Goldsmith, a psychotherapist who was not involved in the research said. He theorized on Psychology Today it could have to do with the longer days in the summer months. 

Goldsmith said: 'My thinking is that the days are much longer than in the winter, and this can be hard if you are depressed.' 

He added that alcohol and drug use also tend to increase in the summer, which could play a factor. 

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Another theory offered by Dr Kaplin is that spring and summer could make depressed people feel more left out and alone, since neurotypical people tend to be more active this time of year. 

Dr Kaplin said: 'I also think spring is particularly tough for people who are depressed because after a largely solitary winter, those people emerge into a world full of rebirth, rejuvenation and revelry. In contrast, they feel dark and sad.'  

The Penn researchers also conducted studies looking at how media was covering the topic, and said despite their data, people still seemed to believe suicide risk was higher during this festive time of year. 

This comes with real concerns about the possibility of social contagion - in which people believe suicide is more common in the dark dreary winter days, which may make them more likely to carry out the act themselves, he said.

Dr Romer added: 'There’s no need to give people the false impression that others are dying by suicide, when that could actually lead to contagion.'  https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-shocking-reality-of-what-happens-to-suicide-rates-during-the-holiday-season/

James Donaldson on Mental Health - The shocking reality of what happens to suicide rates during the holiday season

By MAIYA FOCHT HEALTH REPORTER FOR DAILYMAIL.COM

For some people, the holidays can be a time of struggle - financial, physical or mental. 

This had led to the belief that people are more likely to die by suicide in December, around the celebration of Christmas, Hanukkah, Kwanzaa and New Years. 

However, according to a long-term study from the University of Pennsylvania, this is a myth. Last year, suicides - which led to the deaths of 49,000 Americans in 2022 - were actually lowest in the month of December, and peaked in August. 

This pattern held true even when the team looked to countries with different seasons: suicides decreased in winter. 

Yet in 2023, surveys found 80 percent of American adults picked December as the month with the most suicides. 

The Penn researchers have been tracking this phenomenon since 1999, and are aiming to set the record straight, which could help save people when suicides actually spike. 

Dan Romer, the research director of the Annenberg Public Policy Center at Penn, who was in charge of the research, said it's true that many people may feel gloomy around this time of year, whether from the weather or from nostalgia or familial problems. 

Dr Romer said: 'Psychologically, because of the shorter and gloomier days of winter in the U.S., we tend to associate them with suicide. But that’s not what happens in reality.'

It's unclear why the warmer months with longer days might lead to more suicides. But independent researchers suggest it could be linked to inflammation that occurs with seasonal allergies, or it could be that people with depression feel more alienated when the world is bright and hopeful outside.

The Penn researchers gather this data every year from CDC data on death rates. It comes from the National Vital Statistics System system, which gathers information from death certificates in each state. 

On average, over the 25 years since they've begun tracking the data, they said December, November and January continually rank among the lowest for suicide. 

In 2023, the average number of suicides per day in one month was 135. The lowest three months were December, with 123 suicides per day; November, with 126 suicides per day; and October with 131 suicides per day. 

The highest months were August, with 142 suicides per day; July with 141 suicides per day; and May, with 139 suicides per day. 

Unexpectedly for many, some of the warmest, sunniest months of the year were actually some of the most deadly for suicides. 

The researchers wanted to investigate if this rate held in places where the seasons were different. So they looked to Australia, which experiences seasons opposite the US. 

Dr Romer's team found the winter months in Australia - June, July and August - had lower rates of suicide. 

The month with the fewest amount of these deaths was June, the beginning of the winter down under. 

It's not entirely clear why suicides might be more common in the summer than in the winter, but experts have several theories. 

Johns Hopkins psychiatrist Adam Kaplin, who was not involved in the Penn studies, suggested it could have to do with biology. 

In the spring, people are more commonly fighting off allergies, which cause chronic inflammation in the body, and there is a link between inflammation and depression, he said.

Dr Kaplin said: 'Overwhelming evidence suggests that inflammation from various sources, including allergic reactions, can cause or worsen depression. Our immune system spends the winter trying to ward off viral infections, but not trying to ward off allergies.' 

In the study, which has been released annually since the 2000, the researchers used CDC data to track suicide habits by month

Another theory has to do with the length of the days, Barton Goldsmith, a psychotherapist who was not involved in the research said. He theorized on Psychology Today it could have to do with the longer days in the summer months. 

Goldsmith said: 'My thinking is that the days are much longer than in the winter, and this can be hard if you are depressed.' 

He added that alcohol and drug use also tend to increase in the summer, which could play a factor. 

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

Another theory offered by Dr Kaplin is that spring and summer could make depressed people feel more left out and alone, since neurotypical people tend to be more active this time of year. 

Dr Kaplin said: 'I also think spring is particularly tough for people who are depressed because after a largely solitary winter, those people emerge into a world full of rebirth, rejuvenation and revelry. In contrast, they feel dark and sad.'  

The Penn researchers also conducted studies looking at how media was covering the topic, and said despite their data, people still seemed to believe suicide risk was higher during this festive time of year. 

This comes with real concerns about the possibility of social contagion - in which people believe suicide is more common in the dark dreary winter days, which may make them more likely to carry out the act themselves, he said.

Dr Romer added: 'There’s no need to give people the false impression that others are dying by suicide, when that could actually lead to contagion.' 

https://standingabovethecrowd.com/james-donaldson-on-mental-health-the-shocking-reality-of-what-happens-to-suicide-rates-during-the-holiday-season/

Photo by Craig Adderley on Pexels.com

Paul Rosino

Editor's note: If you are struggling, know that you are not alone. Call or text 988. Help is just a moment away. Go to webelong988.com to learn more about this life-saving resource.

On average, 22 veterans are lost each day to suicide across the nation, resulting in hundreds of our nation’s finest lost to this epidemic each year. Behind these numbers are individuals and families facing unseen struggles and feelings of isolation. In these moments of crisis, veterans may feel they have nowhere to turn, or fear that no one can truly understand what they’re enduring.

Oklahoma City is fortunate to have comprehensive mental health support and care available for post-9/11 veterans, those on active duty, members of the National Guard and Reserve, and military families. The Steven A. Cohen Military Family Clinic at Red Rock is actively aiding in efforts to reduce veteran suicide rates and address other mental health conditions such as depression, anxiety, post-traumatic stress disorder, and other common behavioral and mental health challenges.

I was first introduced to the Cohen Veterans Network through their clinic in Lawton. During the tour of the facility, I was highly impressed by their level of service and their innovative approaches to providing care to veterans and their families. Since its inception in 2021, the Lawton clinic has served thousands of veterans and families, logging over 16,000 clinical sessions. Following this visit, it was apparent that this comprehensive care could benefit many more people across the state, and I was determined to expand these critical services to the Oklahoma City metro area.

Thanks to a dedicated team, state agency partners, and CVN’s expansive network, the Oklahoma City clinic opened its doors in October 2023. Over the past 14 months, the facility has provided more than 5,200 clinical sessions. By providing a holistic approach, assisting with community resources, reducing barriers to care, and treating each case individually, the impact in the metro area has been tremendous.

Veterans salute Nov. 11 as the national anthem is played at the Veterans Day ceremony at the Oklahoma National Guard Museum.

Though this facility has been vital in improving mental health outcomes in our area, there is still much work to be done and many individuals still in need of care. As we continue to expand services and outreach, we must remain vigilant in our efforts to address the unique challenges faced by those who have served our country. It is our collective responsibility to honor their service and sacrifice, and we must commit to ensuring services are in reach for every veteran.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

It is also vital that individuals take the time to familiarize themselves with the resources available to veterans so they can offer support when needed. There is often a stigma associated with veterans’ mental health challenges, and knowing where to turn for help can make all the difference. The 988 hotline, the Cohen Veterans Network, and the Oklahoma Department of Mental Health and Substance Abuse Services all have expansive resources and dedicated professionals to help those in need.

Every veteran, no matter the challenges they face, deserves the support and resources needed to heal and find hope. As we approach the 2025 legislative session, I look forward to continuing conversations and finding legislative avenues to further expand mental health care access for those who have served us, and all Oklahomans.

Photo by Craig Adderley on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-too-many-veterans-are-lost-to-suicide-we-need-to-expand-mental-health-programs/

James Donaldson on Mental Health - Too many veterans are lost to suicide. We need to expand mental health programs

Photo by Craig Adderley on Pexels.com

Paul Rosino

Editor's note: If you are struggling, know that you are not alone. Call or text 988. Help is just a moment away. Go to webelong988.com to learn more about this life-saving resource.

On average, 22 veterans are lost each day to suicide across the nation, resulting in hundreds of our nation’s finest lost to this epidemic each year. Behind these numbers are individuals and families facing unseen struggles and feelings of isolation. In these moments of crisis, veterans may feel they have nowhere to turn, or fear that no one can truly understand what they’re enduring.

Oklahoma City is fortunate to have comprehensive mental health support and care available for post-9/11 veterans, those on active duty, members of the National Guard and Reserve, and military families. The Steven A. Cohen Military Family Clinic at Red Rock is actively aiding in efforts to reduce veteran suicide rates and address other mental health conditions such as depression, anxiety, post-traumatic stress disorder, and other common behavioral and mental health challenges.

I was first introduced to the Cohen Veterans Network through their clinic in Lawton. During the tour of the facility, I was highly impressed by their level of service and their innovative approaches to providing care to veterans and their families. Since its inception in 2021, the Lawton clinic has served thousands of veterans and families, logging over 16,000 clinical sessions. Following this visit, it was apparent that this comprehensive care could benefit many more people across the state, and I was determined to expand these critical services to the Oklahoma City metro area.

Thanks to a dedicated team, state agency partners, and CVN’s expansive network, the Oklahoma City clinic opened its doors in October 2023. Over the past 14 months, the facility has provided more than 5,200 clinical sessions. By providing a holistic approach, assisting with community resources, reducing barriers to care, and treating each case individually, the impact in the metro area has been tremendous.

Veterans salute Nov. 11 as the national anthem is played at the Veterans Day ceremony at the Oklahoma National Guard Museum.

Though this facility has been vital in improving mental health outcomes in our area, there is still much work to be done and many individuals still in need of care. As we continue to expand services and outreach, we must remain vigilant in our efforts to address the unique challenges faced by those who have served our country. It is our collective responsibility to honor their service and sacrifice, and we must commit to ensuring services are in reach for every veteran.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

It is also vital that individuals take the time to familiarize themselves with the resources available to veterans so they can offer support when needed. There is often a stigma associated with veterans’ mental health challenges, and knowing where to turn for help can make all the difference. The 988 hotline, the Cohen Veterans Network, and the Oklahoma Department of Mental Health and Substance Abuse Services all have expansive resources and dedicated professionals to help those in need.

Every veteran, no matter the challenges they face, deserves the support and resources needed to heal and find hope. As we approach the 2025 legislative session, I look forward to continuing conversations and finding legislative avenues to further expand mental health care access for those who have served us, and all Oklahomans.

Photo by Craig Adderley on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-too-many-veterans-are-lost-to-suicide-we-need-to-expand-mental-health-programs/

Photo by bruce mars on Pexels.com

Happiness comes from within, which is good news if you love self-care because as it happens, there are a lot of self-care rituals that feed your inner self to build a happier mind. Here, we've compiled ten of the most powerful daily self-care rituals.

- Meditation

Practicing meditation can help you relieve stress, it's a great way to connect with yourself, and the present, and calm your mind. What better way to clear the cobwebs and find clarity?

- 2 - Quality Sleep

A lack of sleep increases your stress levels, which can impact your ability to sleep. A lack of sleep and high-stress levels are an endless cycle that feed into each other, and they can make life pretty miserable. So, set positive habits around bedtime to improve your sleep routine. That means avoiding screens at least an hour before bed, avoiding caffeine and alcohol a few hours before bed, and having a wind-down routine that works for you.

- 3 - Detox

If you feel super-connected all the time, you know how damaging that can be to your mental health. It's okay to take screen breaks and connect with the world around you instead of the world inside your phone. In fact, you should make a digital detox a daily routine – even if it's just learning to put your phone down an hour or two before bed to prepare your mind for sleep.

- 4 - Exercise

Daily exercise is a great act of self-care, and it helps reduce stress, improve your mental health, and it helps you stay in shape. It's also going to contribute to an improvement in your sleep routine. That doesn't mean you need to spend hours in the gym daily. 20 minutes of walking is plenty if that's all you can do.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- 5 - Fuel Yourself

Food is fuel, so bear that in mind as you meal plan, whether it's a day or week in advance. You need a healthy diet that's balanced with fruits, vegetables, whole grains, healthy fats, and lean proteins. The more meals you plan, the more likely you are to make good decisions around food.

- 6 - Connections

Reach out and talk or text someone you love and trust. Social connections are important and if you want your relationships to last, you need to nurture them regularly. In this case, daily connections are key, even if it isn't the same person daily.

- 7 - Gratitude

What better way to feed your inner happiness than by cultivating gratitude – take a look around at your life. You have a lot to be thankful for, don't you? Whether you take a moment to reflect on everything you're grateful for or you write it in a journal, it's a great exercise for focusing on the positive things in your life instead of thinking about things that might be going wrong.

- 8 - Nature

Enjoying nature is easier than you think, especially if you incorporate it with your physical fitness – a jog in the park, mountain biking, hiking in the woods… there are a lot of activities that involve nature and action. Nature can soothe your soul.

- 9 - Creativity

Beat stress, think outside the box, and let yourself get creative. Just give yourself the freedom to explore that part of yourself without restrictions. You don't need to be good at it, you just need to enjoy whatever form of creativity you plan to practice.

- 10 - Alone Time

Even the most extroverted extrovert can benefit from alone time, and you should carve out a few minutes of it daily. It can be reserved for reading, listening to music, a hot bath, or just sitting quietly. The morning or evening is the best time to grab some alone time, it can be a good way to start your day or wind down.

Photo by bruce mars on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-10-daily-self-care-rituals-for-a-happier-mind/

James Donaldson on Mental Health - 10 Daily Self-Care Rituals For A Happier Mind

Photo by bruce mars on Pexels.com

Happiness comes from within, which is good news if you love self-care because as it happens, there are a lot of self-care rituals that feed your inner self to build a happier mind. Here, we've compiled ten of the most powerful daily self-care rituals.

- Meditation

Practicing meditation can help you relieve stress, it's a great way to connect with yourself, and the present, and calm your mind. What better way to clear the cobwebs and find clarity?

- 2 - Quality Sleep

A lack of sleep increases your stress levels, which can impact your ability to sleep. A lack of sleep and high-stress levels are an endless cycle that feed into each other, and they can make life pretty miserable. So, set positive habits around bedtime to improve your sleep routine. That means avoiding screens at least an hour before bed, avoiding caffeine and alcohol a few hours before bed, and having a wind-down routine that works for you.

- 3 - Detox

If you feel super-connected all the time, you know how damaging that can be to your mental health. It's okay to take screen breaks and connect with the world around you instead of the world inside your phone. In fact, you should make a digital detox a daily routine – even if it's just learning to put your phone down an hour or two before bed to prepare your mind for sleep.

- 4 - Exercise

Daily exercise is a great act of self-care, and it helps reduce stress, improve your mental health, and it helps you stay in shape. It's also going to contribute to an improvement in your sleep routine. That doesn't mean you need to spend hours in the gym daily. 20 minutes of walking is plenty if that's all you can do.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

- 5 - Fuel Yourself

Food is fuel, so bear that in mind as you meal plan, whether it's a day or week in advance. You need a healthy diet that's balanced with fruits, vegetables, whole grains, healthy fats, and lean proteins. The more meals you plan, the more likely you are to make good decisions around food.

- 6 - Connections

Reach out and talk or text someone you love and trust. Social connections are important and if you want your relationships to last, you need to nurture them regularly. In this case, daily connections are key, even if it isn't the same person daily.

- 7 - Gratitude

What better way to feed your inner happiness than by cultivating gratitude – take a look around at your life. You have a lot to be thankful for, don't you? Whether you take a moment to reflect on everything you're grateful for or you write it in a journal, it's a great exercise for focusing on the positive things in your life instead of thinking about things that might be going wrong.

- 8 - Nature

Enjoying nature is easier than you think, especially if you incorporate it with your physical fitness – a jog in the park, mountain biking, hiking in the woods… there are a lot of activities that involve nature and action. Nature can soothe your soul.

- 9 - Creativity

Beat stress, think outside the box, and let yourself get creative. Just give yourself the freedom to explore that part of yourself without restrictions. You don't need to be good at it, you just need to enjoy whatever form of creativity you plan to practice.

- 10 - Alone Time

Even the most extroverted extrovert can benefit from alone time, and you should carve out a few minutes of it daily. It can be reserved for reading, listening to music, a hot bath, or just sitting quietly. The morning or evening is the best time to grab some alone time, it can be a good way to start your day or wind down.

Photo by bruce mars on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-10-daily-self-care-rituals-for-a-happier-mind/

You probably most often think of the term compassion as something you feel towards others. But you can – and need to – show compassion to yourself, as well. Self-compassion is the way you show kindness to yourself when you feel inadequate, suffer or fail.

Self-compassion provides a number of benefits to your mental health, and to your physical health as well. If you are self-compassionate, you will recognize when you are suffering and be kind to yourself at those times. This will reduce your depression and anxiety.

You may be naturally self-compassionate, or you may need to learn to use it. The skill is easily learned, thankfully.

- How does self-compassion support mental health?

Self-compassion will allow you to bridge the gaps between:

- Isolation to common humanity

- Self-judgment to self-kindness

- Judgment of others to acceptance

Self-compassion also allows you to use kindness, empathy, caring, forgiveness and tenderness instead of judgment when it comes to yourself, and to others.

Here are 6 ways self-compassion helps in supporting your mental health.

- You’ll have fewer depression and anxiety symptoms.

If you constantly criticize yourself, it can negatively affect your mental health. When you’re hard on yourself, the emotional center in your brain will activate its “threat state,” which forces you into the response of “fight or flight.” This state triggers symptoms of depression and anxiety.

When you are able to use compassion toward yourself when you struggle or make mistakes, it will keep you out of that threat state, which helps to decrease mental health symptoms.

- You’ll experience a higher level of satisfaction in life.

When your mistakes do not seem so overwhelming and you spend less time feeling critical of yourself, you’ll have a more enjoyable life.

When you view your setbacks and mistakes as chances to learn and grow, rather than as negative aspects of your character, you will feel better overall about your life.

- You’ll be more resilient and better able to cope during hard times.

The way you treat yourself during difficult times like relationship breakups and trauma is a solid predictor of the future of your mental health.

If you practice self-compassion, you will be kinder to yourself and rebound more quickly from setbacks you encounter. Self-compassion should be seen as a strength, rather than a weakness.

- You’ll be more compassionate toward other people.

When you have compassion towards yourself, it helps you to channel your abilities to meet your needs. Giving yourself what you truly need gives you more positive energy to let you sensitively respond to others’ needs. Self-compassion also will help lessen any sense of burnout when you are giving of yourself to others.

- You’ll be more motivated to take worthwhile risks.

Whenever you take a risk, you have the chance of failure and disappointment, and this can be a frightening thing. It’s especially scary if you judge yourself a lot.

Self-compassion helps you become less fearful of disappointment and failure, making it easier for you to take leaps of chance. Increased self-awareness and self-compassion make it easier for you to understand and accept the chances for letdowns and setbacks, making those chances cause less anxiety or stress.

- You’ll have relationships that are more fulfilling.

Self-compassion can quite often lead to more satisfying relationships. The more kind and patient you are with yourself, the more kind and patient you will be able to be with other people.

If you have self-compassion, you’ll be more self-aware, which means you’re able to show more optimism and joy in relationships.

Conclusion

Life may sometimes feel overwhelming, which causes anxiety and stress that can lead to issues with mental health, if they are not managed properly. Self-care and self-compassion reduce the impacts of anxiety and stress on your mind.

Self-compassion is also vital to mitigate effects of challenges in the area of mental health. It helps you develop healthier emotional responses to anxiety and stress. This promotes resilience and has a positive impact on your mental health.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub https://standingabovethecrowd.com/james-donaldson-on-mental-health-6-ways-self-compassion-helps-support-your-mental-health/

BY Debra Whitman

Debra Whitman is executive vice president and chief public policy officer of AARP and the author of “The Second Fifty: Answers to the 7 Big Questions of Midlife and Beyond.”

The cold weather makes it harder for older people to get out, which can increase feelings of isolation and loneliness.

By midlife, Susan had seen a few therapists. A qualified lawyer and adjunct professor, she had struggled off and on with anxiety and depression and had developed a binge eating disorder. She was never hospitalized, but for years felt distressed by her symptoms.

Then, at age 60, she began psychotherapy she describes as “life-changing.” What made it so powerful, she told me, was that the therapist helped her let go of shame. “I’d be beating up on myself and she’d focus on noticing instead of judging. Her willingness to accept where I was and who I was helped me to stop judging and to accept myself.”

Shame and stigma have long accompanied mental health issues. Now, people are beginning to speak openly about their experiences, and policymakers are raising the alarm. This is especially important as we head into winter. The cold weather makes it harder for older people to get out, which can increase feelings of isolation and loneliness.

The Surgeon General, Vivek Murthy, has called attention to the mental health challenges facing children and young adults, and recently released a major report on the mental health of parents and caregivers of children. These are incredibly important steps, but we need to address mental health across the whole life course—including with older people, who are at some of the highest risks of social isolation and death by suicide and represent the fastest growing rate of mental health diagnoses.

The good news is that we know the sort of things that can help those who are suffering, but we must act decisively to ensure people of all ages get the care they need.  One in four Medicare beneficiaries live with mental illnesses such as depression, anxiety, schizophrenia, and bipolar disorder, with depression the most common diagnosis. About 12 million older people on Medicare report symptoms of depres­sion.

On the whole, emotional well-being does get better in our later decades. Recent AARP research showed that more than four in five people 60 and over feel happy and are optimistic about their future. But when older people have serious difficulties or feel isolated, the outcomes can be devastating: A new AARP survey finds that one in three women over age 60 report feeling sometimes or often lonely and about a quarter of women in this age group say they sometimes or often feel isolated.

More alarmingly, Americans 75 and over have the highest rate of suicide of any age group. In fact, the rate for men in this group is almost twice as high than it is for males age 15 to 24. Between 2001 and 2022, suicide rates actually increased significantly for men and women over 55, while it declined for those age 15 to 34. 

Making sense of the statistics

To better understand these trends, I called Kim Van Orden, a clinical geropsychologist at the University of Rochester who oversees the HOPE Lab—Helping Older People Engage. The lab studies the causes and effects of social isolation for older people and develops interventions to increase connectedness and prevent suicide. Van Orden explained two critical factors that together increase older people’s risk of death by suicide: feeling a lack of belonging—to relationships, social groups, or society—and feeling like a burden on others. She also cites the “5 Ds” linked to late-life suicide: depression, disconnection, disability, disease, and access to deadly means. 

Meanwhile, a shocking number of older people are going undiagnosed and untreated. Medicare covers depression screening as part of the Annual Wellness Visit, but only 6 percent of people with traditional Medicare were screened in 2018. One third of those with a mental illness don’t receive treatment. Medicare has improved access to mental health services, such as covering more types of counselors and therapists, but access still lags behind. I worked in the Senate on legislation passed in 2008 requiring private insurance to cover mental health conditions just as it does physical conditions. 

Unfortunately, that law didn’t include Medicare, which still limits the number of days of inpatient mental health treatment a person can get over their lifetime.  And Out-of-pocket costs can discourage people from seeking treatment.

Another reason for undertreatment may be the mistaken ageist assumption that older people should feel depressed. “But depression is not an inevitable part of aging,” Van Orden says. “Neither is loneliness or anxiety.” We can suffer in terms of our physical and cognitive health as we age, but we also tend to learn ways to adapt to those stressors.

And, when we struggle, there are treatments that work, including some used with younger people. A 2024 study by researchers from Macquarie University in Sydney, Australia examined the long-term effects of cognitive behavioral therapy (CBT) for older adults suffering from anxiety and/or depression. Ten years after either receiving CBT or participating in a facilitated support group, the CBT group had significantly lower rates of anxiety and depressive disorders.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signupbit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

How to prevent mental health issues as we age

We can all take steps to support our mental health as we age and that of the older people in our lives. Perhaps most important is connecting with our primary care doctor—or, better still, a geriatrician—and talking about any mental health concerns.

Be proactive about staying connected so as not to slip into isolation. One program Van Orden’s team uses helps people to identify their drivers of loneliness and create social action plans. It could start by simply inviting someone for a walk or coffee. Even “peripheral” social ties—acquaintances, people met at group events, your bank teller—have been linked to more physical activity, better mood, and fewer negative feelings.

Meanwhile, family, friends, and medical professionals should know the signs of depression and anxiety. Older people may be uncomfortable discussing mental health or will use different language—more likely, for instance, to mention difficulty sleeping or lack of concentration than a sad mood. Younger people in their lives can help by talking openly of their own challenges and treatments. And, especially with the onset of winter, we can all remember to check in on those who may be isolated.

Help is out there. And, as Susan reminded me, life-changing treatment can begin at any age. “It’s never too late,” she said. “Every day counts. And getting help matters. You matter. Your life matters.” https://standingabovethecrowd.com/james-donaldson-on-mental-health-americans-over-75-have-the-highest-rates-of-suicide-how-to-prevent-depression-with-aging-according-to-aarp/

James Donaldson on Mental Health - 6 Ways Self-Compassion Helps Support Your Mental Health

You probably most often think of the term compassion as something you feel towards others. But you can – and need to – show compassion to yourself, as well. Self-compassion is the way you show kindness to yourself when you feel inadequate, suffer or fail.

Self-compassion provides a number of benefits to your mental health, and to your physical health as well. If you are self-compassionate, you will recognize when you are suffering and be kind to yourself at those times. This will reduce your depression and anxiety.

You may be naturally self-compassionate, or you may need to learn to use it. The skill is easily learned, thankfully.

- How does self-compassion support mental health?

Self-compassion will allow you to bridge the gaps between:

- Isolation to common humanity
- Self-judgment to self-kindness
- Judgment of others to acceptance

Self-compassion also allows you to use kindness, empathy, caring, forgiveness and tenderness instead of judgment when it comes to yourself, and to others.

Here are 6 ways self-compassion helps in supporting your mental health.

- You’ll have fewer depression and anxiety symptoms.

If you constantly criticize yourself, it can negatively affect your mental health. When you’re hard on yourself, the emotional center in your brain will activate its “threat state,” which forces you into the response of “fight or flight.” This state triggers symptoms of depression and anxiety.

When you are able to use compassion toward yourself when you struggle or make mistakes, it will keep you out of that threat state, which helps to decrease mental health symptoms.

- You’ll experience a higher level of satisfaction in life.

When your mistakes do not seem so overwhelming and you spend less time feeling critical of yourself, you’ll have a more enjoyable life.

When you view your setbacks and mistakes as chances to learn and grow, rather than as negative aspects of your character, you will feel better overall about your life.

- You’ll be more resilient and better able to cope during hard times.

The way you treat yourself during difficult times like relationship breakups and trauma is a solid predictor of the future of your mental health.

If you practice self-compassion, you will be kinder to yourself and rebound more quickly from setbacks you encounter. Self-compassion should be seen as a strength, rather than a weakness.

- You’ll be more compassionate toward other people.

When you have compassion towards yourself, it helps you to channel your abilities to meet your needs. Giving yourself what you truly need gives you more positive energy to let you sensitively respond to others’ needs. Self-compassion also will help lessen any sense of burnout when you are giving of yourself to others.

- You’ll be more motivated to take worthwhile risks.

Whenever you take a risk, you have the chance of failure and disappointment, and this can be a frightening thing. It’s especially scary if you judge yourself a lot.

Self-compassion helps you become less fearful of disappointment and failure, making it easier for you to take leaps of chance. Increased self-awareness and self-compassion make it easier for you to understand and accept the chances for letdowns and setbacks, making those chances cause less anxiety or stress.

- You’ll have relationships that are more fulfilling.

Self-compassion can quite often lead to more satisfying relationships. The more kind and patient you are with yourself, the more kind and patient you will be able to be with other people.

If you have self-compassion, you’ll be more self-aware, which means you’re able to show more optimism and joy in relationships.

Conclusion

Life may sometimes feel overwhelming, which causes anxiety and stress that can lead to issues with mental health, if they are not managed properly. Self-care and self-compassion reduce the impacts of anxiety and stress on your mind.

Self-compassion is also vital to mitigate effects of challenges in the area of mental health. It helps you develop healthier emotional responses to anxiety and stress. This promotes resilience and has a positive impact on your mental health.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

https://standingabovethecrowd.com/james-donaldson-on-mental-health-6-ways-self-compassion-helps-support-your-mental-health/

James Donaldson on Mental Health - Americans over 75 have the highest rates of suicide. How to prevent depression with aging, according to AARP

BY Debra Whitman

Debra Whitman is executive vice president and chief public policy officer of AARP and the author of “The Second Fifty: Answers to the 7 Big Questions of Midlife and Beyond.”

The cold weather makes it harder for older people to get out, which can increase feelings of isolation and loneliness.

By midlife, Susan had seen a few therapists. A qualified lawyer and adjunct professor, she had struggled off and on with anxiety and depression and had developed a binge eating disorder. She was never hospitalized, but for years felt distressed by her symptoms.

Then, at age 60, she began psychotherapy she describes as “life-changing.” What made it so powerful, she told me, was that the therapist helped her let go of shame. “I’d be beating up on myself and she’d focus on noticing instead of judging. Her willingness to accept where I was and who I was helped me to stop judging and to accept myself.”

Shame and stigma have long accompanied mental health issues. Now, people are beginning to speak openly about their experiences, and policymakers are raising the alarm. This is especially important as we head into winter. The cold weather makes it harder for older people to get out, which can increase feelings of isolation and loneliness.

The Surgeon General, Vivek Murthy, has called attention to the mental health challenges facing children and young adults, and recently released a major report on the mental health of parents and caregivers of children. These are incredibly important steps, but we need to address mental health across the whole life course—including with older people, who are at some of the highest risks of social isolation and death by suicide and represent the fastest growing rate of mental health diagnoses.

The good news is that we know the sort of things that can help those who are suffering, but we must act decisively to ensure people of all ages get the care they need.  One in four Medicare beneficiaries live with mental illnesses such as depression, anxiety, schizophrenia, and bipolar disorder, with depression the most common diagnosis. About 12 million older people on Medicare report symptoms of depres­sion.

On the whole, emotional well-being does get better in our later decades. Recent AARP research showed that more than four in five people 60 and over feel happy and are optimistic about their future. But when older people have serious difficulties or feel isolated, the outcomes can be devastating: A new AARP survey finds that one in three women over age 60 report feeling sometimes or often lonely and about a quarter of women in this age group say they sometimes or often feel isolated.

More alarmingly, Americans 75 and over have the highest rate of suicide of any age group. In fact, the rate for men in this group is almost twice as high than it is for males age 15 to 24. Between 2001 and 2022, suicide rates actually increased significantly for men and women over 55, while it declined for those age 15 to 34. 

Making sense of the statistics

To better understand these trends, I called Kim Van Orden, a clinical geropsychologist at the University of Rochester who oversees the HOPE Lab—Helping Older People Engage. The lab studies the causes and effects of social isolation for older people and develops interventions to increase connectedness and prevent suicide. Van Orden explained two critical factors that together increase older people’s risk of death by suicide: feeling a lack of belonging—to relationships, social groups, or society—and feeling like a burden on others. She also cites the “5 Ds” linked to late-life suicide: depression, disconnection, disability, disease, and access to deadly means. 

Meanwhile, a shocking number of older people are going undiagnosed and untreated. Medicare covers depression screening as part of the Annual Wellness Visit, but only 6 percent of people with traditional Medicare were screened in 2018. One third of those with a mental illness don’t receive treatment. Medicare has improved access to mental health services, such as covering more types of counselors and therapists, but access still lags behind. I worked in the Senate on legislation passed in 2008 requiring private insurance to cover mental health conditions just as it does physical conditions. 

Unfortunately, that law didn’t include Medicare, which still limits the number of days of inpatient mental health treatment a person can get over their lifetime.  And Out-of-pocket costs can discourage people from seeking treatment.

Another reason for undertreatment may be the mistaken ageist assumption that older people should feel depressed. “But depression is not an inevitable part of aging,” Van Orden says. “Neither is loneliness or anxiety.” We can suffer in terms of our physical and cognitive health as we age, but we also tend to learn ways to adapt to those stressors.

And, when we struggle, there are treatments that work, including some used with younger people. A 2024 study by researchers from Macquarie University in Sydney, Australia examined the long-term effects of cognitive behavioral therapy (CBT) for older adults suffering from anxiety and/or depression. Ten years after either receiving CBT or participating in a facilitated support group, the CBT group had significantly lower rates of anxiety and depressive disorders.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

www.celebratingyourgiftoflife.com

Link for 40 Habits Signup
bit.ly/40HabitsofMentalHealth

If you'd like to follow and receive my daily blog in to your inbox, just click on it with Follow It. Here's the link https://follow.it/james-donaldson-s-standing-above-the-crowd-s-blog-a-view-from-above-on-things-that-make-the-world-go-round?action=followPub

How to prevent mental health issues as we age

We can all take steps to support our mental health as we age and that of the older people in our lives. Perhaps most important is connecting with our primary care doctor—or, better still, a geriatrician—and talking about any mental health concerns.

Be proactive about staying connected so as not to slip into isolation. One program Van Orden’s team uses helps people to identify their drivers of loneliness and create social action plans. It could start by simply inviting someone for a walk or coffee. Even “peripheral” social ties—acquaintances, people met at group events, your bank teller—have been linked to more physical activity, better mood, and fewer negative feelings.

Meanwhile, family, friends, and medical professionals should know the signs of depression and anxiety. Older people may be uncomfortable discussing mental health or will use different language—more likely, for instance, to mention difficulty sleeping or lack of concentration than a sad mood. Younger people in their lives can help by talking openly of their own challenges and treatments. And, especially with the onset of winter, we can all remember to check in on those who may be isolated.

Help is out there. And, as Susan reminded me, life-changing treatment can begin at any age. “It’s never too late,” she said. “Every day counts. And getting help matters. You matter. Your life matters.”

https://standingabovethecrowd.com/james-donaldson-on-mental-health-americans-over-75-have-the-highest-rates-of-suicide-how-to-prevent-depression-with-aging-according-to-aarp/