Meant to Live

Attending a Catholic high school, none of my classmates publicly came out as part of the LGBTQ+ community until after graduation.

I saw, firsthand, how some of my peers would date members of the opposite sex before coming out – and, in turn, how depressed they were while hiding who they truly were or pretending to be someone they weren’t.

That’s why it boggles my mind that some people still believe in the myth that “homosexuality is a choice.”

According to the nonprofit Strong Family Alliance, “Scientific data indicates that sexual orientation is biologically based. Homosexuality is no more a choice or decision than being straight. Asking a gay person, ‘When did you decide to be gay?’ is similar to asking a heterosexual person, ‘When did you decide to be attracted to people of the opposite sex?’”

LGBTQ+ individuals are more than twice as likely to experience depression, anxiety, and substance misuse compared with heterosexual individuals. On top of that, the rate of suicide attempts are four times higher for gay, lesbian and bisexual youth and five times higher for transgender individuals than for their cis peers. Whenever anyone says they think being homosexual is a “choice” – I always bring up these statistics and say, “Does that sound like a choice to you?”

Why are members of the queer population more likely to struggle with a mental health condition? No, they don’t struggle with their mental health BECAUSE of their sexual orientation or gender identity. They struggle with their mental health because of the way OTHERS treat them because of their sexual orientation or gender identity.

According to the American Psychiatric Association, “Like other minority groups, questioning and queer people are often misunderstood, overlooked, and underrepresented in the health care system and societal institutions.”

“Though legal protections have been increasing dramatically, many places do not protect sexual or gender minorities in the workplace, housing, or access to health care. Fears of potential discrimination contribute to some LGBTQ people not seeking the help they need—medically or psychiatrically—in a timely manner, if at all.”

This is why it’s so important, if you’re part of the queer community and you’re struggling with your mental health or just need someone to talk to, that you seek help. By being LGBTQ+, there are a lot of things you have to deal with, such as overt and implicit discrimination, that your cis and heterosexual counterparts don’t. And I know – it’s not fair, and it shouldn’t be this way! But know that you don’t have to do this alone.

You can find a psychiatrist or counselor who is LGBTQ+ affirming by visiting Psychology Today, clicking on the “More” button, and then checking “LGBTQ+” under sexuality. And, even if you’re not LGBTQ+, this is a way to ensure that your psychiatrist or counselor is open and accepting – which, to me, are two of the most important characteristics of someone who I’m blabbering all my dirty laundry to.

The Trevor Project is also a great resource. The organization provides 24/7 crisis support services to LGBTQ+ young people. Trained counselors are available all year round via phone, text or chat. You can call 1-866-488-7386, text “START” to 678-678, or visit https://www.thetrevorproject.org/get-help.

I understand that trusting and opening up to others can be hard. Afterall, with about 39% of LGBTQ+ individuals saying that they’ve been rejected by a family member or friend, it can be hard to open yourself up to someone else, especially a stranger. But know that there are so many people who are here for you.

That’s why I publicly announce that I’m an ally, why I wear a pin on my jacket that states “You can be yourself with me,” and why I write blogs like this. Because I want you to know that I am a safe space. This is also why psychiatrists and counselors make it a point to share that they are LGBTQ+ affirming. It’s why businesses fly a Pride flag, and why people post a rainbow on their social media – to show that we are here for you, we don’t believe the myths, and we know that being LGBTQ+ isn’t a choice. It's who you are, and we accept you and love you for who you are.

If you are part of the LGBTQ+ community, know that you're not alone

Attending a Catholic high school, none of my classmates publicly came out as part of the LGBTQ+ community until after graduation. I saw, fi...

In the song "Serotonin" by singer-songwriter Girl in Red, she sings, "I get intrusive thoughts like cutting my hands off. Like jumping in front of a bus. Like how do I make this stop."

This is what intrusive thoughts are, but sometimes, people get "intrusive" and "impulsive" confused.

Intrusive thoughts are defined as sudden, involuntary thoughts that are often repetitive and can be disturbing and distressing, while impulsive thoughts and behaviors aren't inherently dangerous. They are spontaneous ideas or quick actions with no thought to the consequences.

"People tend to refer to intrusive and impulsive thoughts interchangeably. The phrase, 'My intrusive thoughts won today,' is even trending on social media, but most of the time it’s not used correctly," writes licensed clinical psychologist Dr. Sarah Gaumer on The Psychology Group.

"Intrusive thoughts are more severe, graphic, and frightening than impulsive thoughts. If someone would act on their intrusive thoughts or if they came true, the consequences would be dire. ... People that have impulsive thoughts may actually like the thought or would find some type of pleasure, satisfaction, or humor from engaging in them. Simply, they do not feel guilty, ashamed, or frozen in fear at having these impulses."

So, if your "intrusive thoughts won," you'd probably be dead or in a hospital or in jail, but if your "impulsive thoughts won," you may just have ragged bangs that you cut yourself.

I've definitely acted impulsively my fair share of times. I've been out with friends and decided, "I want a tattoo," then immediately went to a nearby tattoo shop and got one. While maybe I should've thought more about something that was going to be on my body forever, it's not like my impulsive act was dangerous.

On the other hand, when I get an intrusive thought, it's something like "You should take a kitchen knife and drive it into your chest" or "You should walk into traffic" or "You should put your hand in the garbage disposal." This is obviously completely different than, "I'm gonna get a tattoo!" Intrusive thoughts are dangerous and something I should never ever ever ever ever act on.

For the longest time, I thought it meant something was wrong with me. But, as Kelly Bilodeau, former executive editor of Harvard Women's Health Watch, says, "While intrusive thoughts may be disturbing, they aren’t harmful or a sign that you have a secret desire to do the things that popped into your mind."

Why impulsive and intrusive thoughts are misunderstood

Intrusive and impulsive thoughts do have similarities, so it's understandable why they're often mistaken for one other. They are both fairly common, they can be symptoms of various mental illnesses, they're usually spontaneous thoughts, and they both start with the letter "I" and end with "sive."

If you've experienced either or both of these, know you're not alone. Everyone behaves impulsively sometimes, and intrusive thoughts affect about six million Americans, according to the Anxiety and Depression Association of America.

But, when intrusive or impulsive thoughts start affecting your daily life, it's important you seek help because it can be a symptom of a mental health disorder. Impulsivity is a symptom of borderline personality disorder, bipolar disorder, and attention deficit hyperactivity disorder, while intrusive thoughts are more likely to be a symptom of anxiety, depression, or obsessive-compulsive disorder.

When to seek help

If your intrusive thoughts are affecting your ability to perform daily tasks and, especially, if you're ever worried you're actually going to act on these thoughts, it's crucial that you seek help from a mental health professional ASAP. Talk to your health care provider to find out what therapy is best for you.

The Mighty contributor Fairley Lloyd said that a combination of medication and therapy helped her when intrusive thoughts were affecting her daily life and even her will to live.

"One of the most important things I learned with therapy that I still take with me today is that not every thought reflects your beliefs. Thoughts are often random and come out of nowhere, but that doesn’t mean you have to entertain every thought you have. And, though it is difficult to ignore them when you have an anxiety disorder, it is possible to overcome the insurmountable responsibility you assign yourself to every thought you have that is not necessarily your own," she writes.

While I've talked a lot about how harmful intrusive thoughts can be, impulsive behaviors can also be harmful. It's not just getting a random tattoo or cutting your hair (although if you're getting so many tattoos that you can't afford basic necessities — yeah, you should probably get help for that too).

For instance, one time when I was angry, I impulsively threw a TV remote across the room. This action didn't hurt anyone — except for that piece of plastic — but it was definitely not a healthy coping mechanism. It led to a huge argument with my fiancé, and was something I regretted immediately after doing it.

If you lack impulse control, you are more likely to have anger and aggression issues, and it can also be a risk factor for addictive and other self-destructive behaviors. Of course, when this happens, that's when impulsivity becomes a problem.

Because impulsivity stems from disrupted neurochemistry in the prefrontal lobe of the brain, medication can help decrease impulsive tendencies, and cognitive therapy can also be beneficial. For more tips on how to handle impulsive behavior, click here to read on article on The Mighty.

If you are struggling with impulsivity or intrusive thoughts, talk to your primary care physician, who can treat mental health issues or refer you to a psychiatrist or therapist for additional help. If you or someone you know is considering suicide, call the 988 Suicide and Crisis Lifeline.

What's the difference between impulsive and intrusive thoughts?

In the song "Serotonin" by singer-songwriter Girl in Red, she sings, "I get intrusive thoughts like cutting my hands off. Lik...

You can do it. You are loved. Know your worth. You are a bad ass. It’s ok to not be ok. Nothing is impossible.

Doesn’t it give you warm fuzzies just reading these words of encouragement? I’ve had a particularly bad bout of anxiety this week with negative thoughts constantly intruding my brain – but seeing these words helped me feel better.

The words were printed on magnets and temporary tattoos, laid out at a Mental Health Awareness Month event I attended yesterday. Ange Zelenak, founder of the Inkcourage brand and overall bad ass, was giving away these items and encouraging attendees to carry out random acts of kindness, such as saying thank you to a person who has influenced their life.

Even though I just met her yesterday, I want to say thank you to Ange, who helped lift my spirits and bring a smile to the faces of everyone who attended Easterseals MORC’s Empowered Interactive Luncheon.

I volunteered at the event with Blue Cross Blue Shield of Michigan, where I work, and I was lucky enough to meet Ange and hear her story. In a world where we are constantly bombarded with negative news, self-doubt, and people stampeding over each other in a race to the top, this movement of kindness that Ange has started gave me a renewed faith in humanity. And I hope her story inspires you as much as it did me.

‘It all started because of mental health’

Fresh out of college in 2016, Ange started the brand Inkcourage as a way to help her peers as they emerged into adulthood. Ya know, like applying for adult jobs, moving out on their own, deciding what they’re going to do with their lives, and all the uncertainty that comes during this stage of life. Ange said she went through her own mental health struggles in high school and college and wanted to help others not feel alone.

“After college, it felt like we were all going through something, and we were worried about ‘What’s next.’ It was overwhelming, and I didn’t really talk about it because I didn’t think other people would understand. Then I realized everyone else was going through it too,” said Ange, who graduated from the College for Creative Studies with a degree in product design.

Ange started out designing about 30 temporary tattoos, giving them to one of her friends who was going through a particularly hard time. The tattoos had positive phrases on them to remind her friend that someone cared about her.

“It all started because of mental health. I know everyone is going through their own struggles – whether you want to talk about it or not – and it was really important to me to feel like I was there for other people. A lot of times in my life, I've felt isolated – and I know my friends have too – and I wanted to help others not feel that way. Sometimes we just need other people to remind us of our greatness or how awesome we are,” she said.

Dream Big

For six years, Ange sold her products online and at pop-up stores at Eastern Market and fairs across the state. But, just six months ago, she opened her own shop in downtown Royal Oak. There, she sells, of course, the temporary tattoos, along with shirts, hats, jewelry, coffee mugs, candles, stickers, buttons and more. She also hosts different events where attendees can connect with like-minded individuals while taking part in fun activities, like making candles or eating macarons.

Starting her own business at age 23 and opening her own store at 30, Ange hopes she can help inspire others to follow their dreams.

“I always tell people to go and dream big, and I decided I needed to follow my own advice. This is what I wanted to do – so I’m going to try it. Of course, opening up your own store is really scary, but you need to take risks and go after what you want,” she said.

Some people may talk to their hairdresser or their bartender or their priest about their problems, and Ange has found, since opening the store, she has become that person for people too – a job which she has happily accepted. Even though she’s not a psychologist, she knows firsthand the power that comes from opening up to someone else – even, and maybe especially, to a stranger.

When customers see “It’s ok to not be ok” at her store, they can tell – this is a woman who is accepting. This is a woman who will listen. This is a woman who won’t judge me. And this is a woman I can trust.

“A lot of people tell me their stories and feel comfortable opening up to me. I feel like they’re almost more relieved to tell a stranger than someone they’re close with. I don’t think they need someone to solve their problems; they just want to talk about it. We all need to let it out sometimes,” she said.

You can visit Inkcourage at 220 W 4th St, Royal Oak, MI from 11 a.m. to 7 p.m. Tuesday through Sunday. For more information about Ange, her business and her empowerment movement, visit https://inkcourage.org or follow her on Instagram @GiveInkCourage.

Mental Health Spotlight: Local businesswoman encourages others to believe in themselves

You can do it. You are loved. Know your worth. You are a bad ass. It’s ok to not be ok. Nothing is impossible. Doesn’t it give you warm fuz...

I have noticed something about my anxiety over the years – that, almost every year, it feels like my anxiety heightens around mid-March/early-April.

Each year, it comes as a surprise to me. All of the sudden, I'm feeling overwhelmed and anxious out of my mind – and I think to myself, "What's happening to me?" And then I remember...oh yeah it's the beginning of spring.

But why March and April? I know it's common for the winter months to affect people's mental health. But the spring? When temperatures are finally getting warmer? Why would that affect my mental health?

I know that when someone struggles with Seasonal Affective Disorder, they usually start to feel down in the fall and winter and then they begin to feel better in the spring. For me, my mental health always feels at its worse around November and December, then I'm fine the rest of the winter, and then my mental health plummets again in the beginning of spring. Then I'm feeling better by the end of April into May and during the summer and even into the fall.

But, man, there's something about November and March that hit me hard. And the thing is that seasonal changes – and that means any seasonal changes, not just in the winter – can affect some people's mental health. And that's because, I don't know about you, but change is one of my top anxiety triggers – even if the change is good.

For instance, whenever I've started a new job – even when I'm so excited about the new adventure – I am a freaking anxious mess for at least a couple weeks. The same goes for when the seasons change. Your daily activities may change as the days grow warmer, so it's normal that you may have a bit of an adjustment period for that as well.

According to HealthyPlace.com, "Our circadian rhythms change with the increased length and intensity of sunlight, affecting sleep-wake cycles, energy, and mood. Studies have shown that both suicide rates and manic episodes of bipolar disorder peak during the spring season due to change in our circadian rhythm."

"While it can be refreshing to be able to spend more time outdoors and do different activities, it’s still a change our minds and bodies must adjust to."

It's easy to assume that people's moods have improved because it's now spring, but we still need to check in our friends and family – those who are struggling with their mental health – in these warmer months too.

Bernie Fox, a semi-retired mental health counselor, shared on Medium.com that his son Zac lost his life to suicide in the early spring more than a decade and a half ago. Even though Zac had a history of depression, Bernie said he had no concerns about him contemplating suicide. After all, it was almost Easter, and Zac was looking forward to enjoying time outdoors. The day Zac died seemed to be one of his "better days," so Bernie had no idea it would be the last day he would see his son alive.

"Here is an explicit advisory: The return of sunny days, the fresh air of spring, may negatively affect those having experienced depression during the dark months of winter. ... (I) encourage you to come alongside someone you know is suffering, despite, or perhaps because of, the arrival of spring. To do what you can, even in the smallest of ways, let them know that they are not alone," said Bernie.

Sad in the spring: Mental health challenges can strike during any season

I have noticed something about my anxiety over the years – that, almost every year, it feels like my anxiety heightens around mid-March/earl...

Did you know that women are more than twice as likely to be diagnosed with depression than men?

It shouldn't be all that surprising. Just think of all the things our bodies go through — puberty, PMS, birth control, pregnancy, postpartum and menopause, to name a few. All of these things cause changes in our hormone levels, and this can alter the neurotransmitters that affect our mood.

But it's not just hormonal changes that make depression more likely in women. It's also the inequalities we still face. We still experience a pay gap and unequal power in the workplace, with women holding only 35% of senior leadership positions. Women are also more likely to experience sexual harassment and abuse than our male counterparts. In fact, 81% of women, compared to 43% of men, have experienced some type of sexual harassment in their lives.

Of course, on top of all this, we also experience more body image issues than men. According to the U.S. Office on Women, "This may be because many women in the United States feel pressured to measure up to strict and unrealistic social and cultural beauty ideals, which can lead to a negative body image. ... Young girls and teens are more likely to be praised for how they look than for their thoughts or actions."

The craziest thing of all is that often, these pressures, judgements and ideals are coming from OTHER WOMEN! Umm...seriously? We know what it's like to struggle with everything mentioned above, so shouldn't we have each other's backs? Shouldn't we be able to rely on each other for support?

But the sad truth is that this is often not the case.

I recently saw a photoshoot posted on social media of Millie Bobby Brown and Saddie Sink, the young actresses of "Stranger Things." When I looked at the comments, nearly all of them were comparing the two. "Millie is more beautiful," and "No, Saddie is." And most of these comments were from, you guessed it — women!

I couldn't help but think, "What if either of them read these comments?!" And it made me sick. Why do we find the need to compare women, and why do we feel the need to pit two women against each other? And, even more so, why do we feel the need to constantly comment on the way women look? Not a single comment was about their talent, like, "Wow, these are two amazing actresses!"

Can you imagine if there was an image of two of their co-stars, like Finn Wolfhard and Noah Schapp? Would many — or ANY — of the comments be about which one is better looking? I can almost guarantee that, if there were any comments like these, none would be from men degrading other men's looks. So why do women do it?

I can't even tell you the number of times I've heard a woman find her ex-boyfriend's new girlfriend on social media — and absolutely destroy the way she looks. They'll analyze everything about her and make fun of her. I get it, you're mad at the guy — but why do we project this anger onto another woman who did nothing wrong? Why do we degrade her and say things about her we would never want anyone to say about us?

This is wrong, and it's a cycle that needs to stop. Women putting other women down. Women fighting other women over men. Women talking bad about other women behind their backs. Sometimes, we're seriously our own worst enemy.

Think of all that women could accomplish if we just had each other's backs, instead of competing with one another. Of course it's not a cure-all for depression, but I really do believe, if more women supported other women, our mental health would significantly benefit from it.

As women, we need to do better at supporting each other

Did you know that women are more than twice as likely to be diagnosed with depression than men? It shouldn't be all that surprising. Ju...

Over the weekend, I donned a band tee, ripped skinny jeans, and Vans to attend the Emo Night Brooklyn show in Detroit. And, at the event, someone said something that stuck with me —"Emos are the suicidal youth who survived. That's why I love us."

Emo, of course, is short for "emotional." So it's no wonder that many of us who were drawn to emo music as teens grew up to be diagnosed with a mental illness. No, I'm not saying emo music causes depression — but, according to a study by the Archives of Pediatrics and Adolescent Medicine, it is more likely for depressed teenagers to turn to music for support.

For me, I first discovered emo and pop-punk music in 2003, my sophomore year, when I noticed someone in my class wearing Dashboard Confessional and Lostprophets band tees. I had never heard of the bands but, for some reason, decided to impulsively buy their CDs with my allowance — just based on a random classmate's shirts.

Listening to their music, I was instantly hooked — a love which grew even more thanks to the release of the emo-filled "Spider-man 2" soundtrack in 2004. Even though my family didn't have cable, I would watch MTV whenever we would go on vacation — discovering songs like "Fat Lip" by Sum 41, "Helena" by My Chemical Romance, "Bring Me to Life" by Evanescence, "Ocean Avenue" by Yellowcard and "Sugar We're Goin' Down" by Fall Out Boy.

This was some of the first music I fell in love with on my own, not because my parents or my friends liked it, but because I was inspired by the lyrics — lyrics which I, of course, would doodle in my notebooks or use to caption my MySpace photos. At the time, I didn't really know that these songs were considered "emo." All I knew was that "emo" was a word that "popular" kids used to make fun of their sensitive, shy, eye-liner-wearing peers — a word which I definitely had been called when going through my own depression in high school. So, as a teenager, I thought "emo" was an insult.

According to an article in the Daily Dot, "Much of the impetus behind emo hate mirrors the stigma associated with mental illness — a distinct and serious problem among teenagers. ... When emo is made a target of ridicule, kids who turn to the music while struggling against a mental illness are likewise pushed further from the care they require."

Now, about 20 years later, thanks to the modern emo/pop-punk revival and the fight to destigmatize mental illness, more and more people are realizing that being emotional, struggling with depression, and relating to these sometimes sad and angry songs — it's nothing to be ashamed of.

And now, us teenage outcasts are in our 30s and 40s, and we're self-realized adults who still join together to appreciate the music and celebrate that we survived our collective mental illnesses. While we may not have been cool kids, I think we're pretty damn cool adults if I say so myself.

How emo music helped me realize I had a mental illness

Over the weekend, I donned a band tee, ripped skinny jeans, and Vans to attend the Emo Night Brooklyn show in Detroit. And, at the event, ...

Before I had a name for my anxiety disorder, I thought of it as a demon, possessing my brain. As a child, my anxiety – or the monster in the back of my head – would plague me with intrusive thoughts – like "You should shave off all your hair," "You should walk out into traffic," or "You should tell your parents you hate them" (which of course wasn't true).

I would obsessively think, “If this happens…then this will happen.” Like, while watching the news on a snowy morning, “If you don’t get a snow day today, your dad will get cancer.” Or in gym class, “If you don’t make this basket, you’ll go to hell when you die.” (And trust me, I hardly ever made the basket).

I never talk about this because I always thought it made me crazy. I thought it wasn’t normal. But, after reading author Josh Malerman’s latest novel “Daphne,” it gave me the strength to open up and to realize that I’m not alone.

I related a lot to Josh’s character Kit Lamb, a teenager who struggles with anxiety disorder, has a bottle of Xanax in her nightstand drawer, finds comfort in writing in her journal, and called 9-1-1 on herself the first time she experienced a panic attack. The comparison obviously stops when it comes to Kit’s basketball abilities – but, still, like her, I would also ask the rim questions, whether it was the basketball hoop in gym class or in our driveway.

The book starts with Kit asking the rim, “Will Daphne kill me?” right before she makes the game-winning shot. According to the myth – which the team first heard about the night before the game – Daphne was listening to music in her car and fell asleep before girls from the basketball team closed the garage door on her, and she died from carbon monoxide poisoning. Now, Daphne kills anyone who dares to think of her – specifically targeting members of the girl’s basketball team.

Josh uses his platform to raise awareness of mental health and anxiety disorder through Daphne – the ghost of this 7-foot-tall denim wearing mad woman who is quite literally manifested by anxiety and overthinking. Okay yeah, that’s terrifying – if there was a monster manifested by anxiety, I would definitely be among the first to die. But there was also something therapeutic and hopeful about this book as Josh flipped this idea on its head – making the most anxious person in the story also the most heroic and brave.

As Josh writes in his book, “I can’t stop thinking about Daphne any more than I can stop writing about anxiety. Know what? Watch me now. Let’s just go for it: ANXIETY. See? Doesn’t that feel good? Sure does. Because that’s me and I don’t know who I’d be without it. And guess what? I kinda like me. That’s right. I kinda like the person I am.”

Just like in Josh’s book, when people are told not to talk about Daphne – it’s kind of like growing up and being taught not to talk about mental illness and suicide. I used to think, if you talk about it, people are more likely to die from it. But the opposite is true. When we talk about it, people are more likely to get help. When we talk about it, people are less likely to feel alone. And, most importantly, when we talk about it, we stop thinking that something is wrong with us because of our mental illness. Instead, we start to accept – and even appreciate – that part of ourselves.

As Josh writes, “May you, reader, never keep quiet about the things that need talking about. ... And if you, reader, suffer any degree of anxiety, please know, you are absolutely not alone."

Thank you to Josh for writing this book that has helped me and so many others with anxiety disorder feel less alone!

Author Josh Malerman writes a horror novel about anxiety

Before I had a name for my anxiety disorder, I thought of it as a demon, possessing my brain. As a child, my anxiety – or the monster in t...

It would be awesome to be able to teleport — it would save me a lot on gas, and I could travel the world in the blink of the eye. But when I think about what superpower I would want most, my first thought is something more boring. It's a "superpower" that a lot of people already have — the ability to function on little sleep.

After the holidays, it’s been hard for me to get my sleep schedule back on track. Last night, I got five hours of sleep — staying up until 1 a.m. and waking up a little after 6 a.m. with my body wide awake (my brain was a different story). For some of you, that's probably just a normal day. But, for me, even after two big ol' cups of coffee, I felt physically and mentally drained.

My fiancé can function on little sleep. A lot of people I know can function on little sleep. But me — I am not one of them, even though I wish I was. Just think of all the things I could accomplish if I could survive on four to five hours, instead of my required eight hours of sleep a night.

And, it made me think – does someone with a mental health condition, like my anxiety disorder, need more sleep than someone without it?

According to a 2019 study in the journal Nature Human Behaviour, sleep loss is linked to impaired medial prefrontal cortex activity. The study shows that the deep phase of sleep is a natural anxiety reliever while a sleepless night is shown to raise anxiety levels by 30%.

For those of us who already have an abnormal prefrontal cortex thanks to a mental illness, it’s no wonder that a lack of sleep affects us even more than our neurotypical friends. Even moderate reductions in sleep from night-to-night can result in significant day-to-day increases in anxiety.

According to an article on Anxiety.org, one of the first pieces of advice a therapist should give to a client suffering from anxiety or depression is this: “Go home and commit to getting eight hours of sleep every night this week."

The article states, “The amount of sleep a person gets influences symptoms stemming from mental disorders. For example, disrupted sleep can trigger agitation and hyperactivity in people with manic depression. Even in otherwise healthy people, extreme sleep deprivation can lead to what seems to be a psychotic state of paranoia and hallucinations.”

There are many health benefits that come from committing to seven to nine hours of sleep each night. I’ve already talked about how it can reduce stress. Sleep also helps boost your immune system, strengthen your heart, prevent weight gain, improve memory, and increase productivity.

So, what have we learned today? I've learned that, instead of wishing I could have the sleeping habits of a vampire in “Twilight,” I need to view sleep as a form of self-care. It’s not a waste of time; in fact, sleep helps keep you alive.

If you have trouble sleeping, talk to your doctor. Check out this guide to healthy sleep from the U.S. Department of Health and Human Services.

Do you need more sleep if you have a mental health condition?

It would be awesome to be able to teleport — it would save me a lot on gas, and I could travel the world in the blink of the eye. But when I...

When someone loses their life to suicide, it's easy to blame them, and it's easy to blame ourselves. How could they do that? How could they leave us? And how could we not have known they were struggling?

No matter how far we've come in raising awareness about mental illness, there is definitely still a stigma around it — especially when it comes to suicide. There's a stigma that talking about it makes a person more likely to do it, and there's a stigma that people considering suicide are weak or selfish. Neither of these are true. The real truth is that what perpetuates suicide most is the stigma itself.

"The unfortunate impact of stigma around suicide is people not seeking help when they need it. ... (They) internalize their feelings of shame because of this perception of how their peers and society view them. If a person has experienced stigma in the past, they may be reluctant to reach out for help again," an article by the Australian Government Department of Health's Suicide Call Back Service states.

Last week, thousands of people's hearts collectively broke with the news of Stephen "tWitch" Boss' death. His wife Allison Holker described tWitch as a man who lit up every room he walked into, was the backbone of their family, and was the best husband and father. So, everyone was shocked when they found out his cause of death was suicide.

Justin Timberlake tweeted, "It’s heartbreaking to hear that someone who brought so much joy to a room, was hurting so much behind closed doors. ... You just never know what someone is really going through. Take care of yourselves. LOVE that human in the mirror. Check on your people."

The former “So You Think You Can Dance” contestant and “Ellen DeGeneres Show” DJ didn't talk about his struggles. His grandfather Eddy said tWitch seemed just as happy-go-lucky as ever and showed no signs of mental health struggles or indication that anything was out of the ordinary.

Seeking professional help for a mental illness needs to be just as commonplace as getting treatment for any other physical disease. But according to Mental Health America, more than half (54.7%) of adults with a mental illness do not receive treatment. And research shows that the stigma is even higher in the Black community.

According to McLean Hospital, "Black men, especially, receive the message to be strong and to deal with problems on their own. This masking of issues can lead to greater symptoms of anxiety and depression."

By talking about and memorializing tWitch, I'm hopeful that more and more people will realize that suicide can happen to anyone, and it's something we should all talk about before it's too late. We need to put a stop to the stigma that mental illness and suicidal ideations are weaknesses — because they're not. It's a disease, and it's no one's fault.

In response to tWitch's death, clinical psychologist Dr. Rheeda Walker told People Magazine, "If individuals felt that they could get the help they needed and without judgment, I do feel that more people would get help. ... I believe that we have the tools to navigate our social circumstances, but we first have to recognize that there is indeed a crisis brewing just below the surface."

So I encourage you to talk about mental illness and suicide. Stop treating it like a taboo subject because it shouldn't be. Make it as common as telling a friend, "Oh my back hurts today!" or "Ugh I have a splitting headache!" You don't have to silently suffer. And the more you talk about it, the more others will feel comfortable talking about it too.

If you are struggling with your mental health, help is available. Talk to your primary care physician, who can treat mental health conditions or refer you to a psychiatrist or therapist for additional help. If you or someone you know is considering suicide, call the 24/7 National Suicide Prevention Lifeline at 988.

If you are struggling with suicidal thoughts, please don't stay silent

When someone loses their life to suicide, it's easy to blame them, and it's easy to blame ourselves. How could they do that? How cou...

I never met my grandpa on my dad’s side – he died long before I was even an idea and when several of his 14 children were still just kids. But I do know that he struggled with alcoholism, and so I’ve been taught from a young age to be careful and to be on the lookout for symptoms of substance abuse because it does run in the family.

In fact, at least half of a person's susceptibility to drug or alcohol addiction can be linked to genetic factors, according to the American Psychological Association. Other risk factors include untreated or unmanaged mental illness, early use of substances, peer pressure, lack of family involvement, and taking a highly addictive drug.

Substance use disorder affects more than 20 million Americans, according to John Hopkins Medicine. You are not alone. Addiction is a disease, and it’s not your fault – but the way you respond to it is your responsibility and it definitely doesn't excuse the way you treat others.

I have heard stories all my life about how addiction can affect someone. It can change your personality, impact your ability to make rational decisions, increase your anger and selfishness, and slowly destroy your vital systems and functions. It affects not only you, but everyone around you – your significant other, your children, your friends and your co-workers. For me, if my grandfather sought help for his substance use disorder, maybe I would have had the chance to meet him and a lot of the mistakes he made in his life could have been avoided.

So, please, before it's too late, seek help! If you’re worried about yourself or a loved one and you don’t know what to do, a good first step is to visit the website StartYourRecovery.org. There, all in one place, you can find personalized information based on who you are – whether you’re a teen, a parent, a senior, a veteran, a member of the LGBTQ+ community, etc. – and the substance you are struggling with. You can learn about risk factors and treatment options, hear from others who have dealt with similar struggles, and find support near you.

The team at the public health communications firm Reingold developed StartYourRecovery.org because they realized, when it came to substance use disorder, the resources out there were severely lacking. So, in 2016, they decided to create a one-stop-shop for individuals to have easy access to treatment options as soon as they’re ready to find help. Today, the website connects more than 800,000 people a year to substance use disorder treatment.

Brooks Lape, co-founder of StartYourRecovery.org and senior director of digital marketing at Reingold, said, as someone who is in recovery himself, this has really been a passion project for him. He’s helped make sure the website includes everything he would have wanted – such as non-stigmatizing language and information about multiple pathways to recovery.

“Recovery is less about abstaining from use and more about what’s preventing you from living the life that you want,” he said. “We’re working to raise the bar for the entire industry, and we’re working hand-in-hand with thought leaders across a number of different leading organizations to make sure we get this right.”

Click here to find rehab centers, counseling, and support groups available near you.

What to do if you’re worried about yours or a loved ones’ substance use

I never met my grandpa on my dad’s side – he died long before I was even an idea and when several of his 14 children were still just kids. B...

I’ve recently seen several Instagram reels of people who joke that you’re mentally unstable if your favorite holiday is Halloween (see below for an example). While this may be a broad generalization, I can attest, for me personally, that yes – this is very much correct!

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So, if you’re mentally unstable, is Halloween really more likely to be your favorite holiday? I’m not sure, but I do know that most of my friends who I’ve bonded with over our kindred mental illnesses have also bonded with me about our mutual love of Halloween.

For me, Halloween is my favorite holiday because it’s the one holiday when you don’t have to think about others. You don’t have to get anybody gifts or prepare an elaborate turkey dinner or squeeze in all the family get togethers. Instead, Halloween time is just about dressing up as someone else for the day, pigging out on sweets, drinking cider, and watching spooky movies.

Maybe that sounds selfish. But, as an anxious person, I think about others all the time, sometimes to a fault. My anxiety disorder has helped me be a very empathic person. But it’s also made me always terrified, for no reason, that people are mad at me, and it’s made me really bad at saying “No,” even when it harms my own mental health.

So, yeah, Christmas is a stressful time of year for me. Stressing out about getting the perfect gift for everyone. Stressing out about who I should get a gift for – if I bought a gift for everyone who bought me a gift or not. Stressing out if I forgot anyone or I’m going to make anyone mad – even more than usual. Stressing out about money. Stressing out about fitting everything in that I need to do.

But, during Halloween, I don’t have to worry about any of that. I only have to think about doing what I want to do (and, since Christmas is my fiancé’s favorite holiday, I get full reign over what we do on my favorite holiday – it’s only fair).

In October, I can dress up in a ridiculous outfit – like a tutu and a clown wig and too much eyeliner – and no one will judge me. And as someone with anxiety, it’s comforting to have a holiday where you’re celebrated for being weird.

Also, this time of year, instead of cheesy romantic holiday movies (no shade to these flicks though), I can watch movies that make me feel amazing about my life and my problems by comparison (although, who am I kidding – I watch these movies all year round). While I may have panic attacks on the regular, with horror movies, it’s nice to put in prospective that at least I’m not being chased by Michael Myers or Jason Voorhees.

Arash Javanbakht and Linda Saab, assistant professors of psychiatry at Wayne State University, gave another reason why people like me hold a particular fondness to the holiday. It’s because Halloween allows us to engage with dangerous things in a safe space and redirect our fear into excitement.

“Our studies and clinical interactions suggest that a major factor in how we experience fear has to do with the context. When our ‘thinking’ brain gives feedback to our ‘emotional’ brain and we perceive ourselves as being in a safe space, we can then quickly shift the way we experience that high arousal state, going from one of fear to one of enjoyment or excitement,” they write in the online magazine Inverse.

“Fear (also) creates distraction, which can be a positive experience. When something scary happens, in that moment, we are on high alert and not preoccupied with other things that might be on our mind, which brings us to the here and now.”

If Halloween is your favorite holiday, does that make you mentally unstable?

I’ve recently seen several Instagram reels of people who joke that you’re mentally unstable if your favorite holiday is Halloween (see below...

In its first in-person event since the onset of COVID, the Oakland County Suicide Prevention Task Force held a suicide prevention community discussion on Wednesday, Sept. 28. Around 100 people attended virtually or in person at Oakland Community Health Network in Troy.

The Task Force’s primary goal was to get the community together again to stress the importance of everyone’s role in helping to prevent suicide. The theme was Your Role in Suicide Prevention: A Call to Action — in other words how each community member can assist with suicide prevention.

The event was a safe space to share stories and spread awareness of how people can help those around them who are experiencing thoughts of suicide. Featured were experts, individuals who struggle with their mental health, and individuals with family members who struggle with their mental health.

Highlights of the Day

Oakland County Executive David Coulter welcomed attendees. The keynote speaker was Riley Juntti, national coordinator for 988 Suicide & Crisis Lifeline. She is a public speaker on suicide prevention at an international level and the face of Tell Them, a Netflix campaign encouraging individuals to speak out about their personal struggles with mental illness and thoughts of suicide.

Juntti survived her first suicide attempt at just 13 years old. Later in life, she was diagnosed with bipolar disorder. She was good at hiding her pain and originally kept her thoughts of suicide to herself. In time, she discovered the power of talking about her trauma.

Talking to someone about suicide can ignite the healing process. Therapists, support groups, and the 988 Suicide & Crisis Lifeline are all listening ears ready to assist in your journey of improving your mental health.

Following Juntti’s speech, Mayim Meyers from Jewish Family Service of Metro Detroit provided a mindfulness activity for the group. There was also a testimonial from Tasha Henson who used the skills she learned as a safeTALK workshop participant to help a client and their family. SafeTALK is an online training course that teaches participants to recognize the signs that a person is thinking about suicide and to take the appropriate steps in connecting that person with support from trained community resources.

The event’s panel discussion featured Samuel Milner, a Case Manager at Easterseals of Michigan; Kristen Smith, the PRiSMM (Preventing Suicide in Michigan Men) Program Coordinator; Regina Murray, an Army veteran; and Sarah Charow, an individual with a child who survived attempted suicide. The day ended with an option to participate in Suicide Prevention 101 training presented by the Oakland County Health Division.

Upcoming Suicide Prevention Discussion

The Oakland County Suicide Prevention Task Force will be holding a suicide prevention training opportunity on Saturday, Oct.15 from 9 a.m. to 12:30 p.m. at Calvary Lutheran Church in Clarkston. The event will cover safeTALK training and prepare participants ages 15 and older to become trained helpers when they notice someone struggling with thoughts of suicide.

Oakland County community members are invited including parents, grandparents, high school and college students, teachers, police officers, fire fighters, medical providers, and more. Those interested in attending can email Kat Polmear at polmeark@oakgov.com.

Oakland County Suicide Prevention Task Force creates safe space to spread awareness

In its first in-person event since the onset of COVID, the Oakland County Suicide Prevention Task Force held a suicide prevention community ...

When someone is considering suicide, we tell them, "It will get better." We tell them how great they are, how much potential they have, and how much the world would miss them. But, the thing we don't really talk about is — what do we tell people who made a really big mistake in their lives? When they are considering suicide, how can we help?

We don't talk about the person who posted something stupid to social media — and now they're officially "canceled" by society. We don't talk about the person who cheated on their spouse — and now their entire family is leaving them. We never talk about the person who decided to get behind the wheel drunk — and then got in a car accident. And we never talk about the person who did something illegal at work — and the whole world finds out and they're blacklisted from their career.

We've all made mistakes in our lives. Some obviously worse than others. But, when people do things that are, well, really bad, does that mean they deserve to die? No. No matter how big the mistake, that never warrants ending your life.

I'm talking about this because, over the weekend, Gustavo Arnal, the CFO of Bed Bath & Beyond, jumped to his death from the 18th floor balcony of his Manhattan apartment. This happened in the midst of a lawsuit against him and other large stakeholders, claiming they engaged in a "pump and dump" scheme to artificially inflate the price of the company's stock, according to CNN.

So, yeah, this guy may have screwed up; the verdict is still out on that, so I'm not going to accuse him of anything. But, no matter what, he didn't deserve to die. His wife didn't deserve to lose her husband, she didn't deserve to witness his suicide, and his daughters don't deserve to not have a dad.

Arnal was going through an insurmountable amount of stress at the time of his death — not only the fraud accusations but also the recent announcement that Bed Bath & Beyond is closing 150 stores and laying off 20% of its corporate and supply-chain workforce. We will probably never know the true reason for his death, but shame, guilt, social humiliation, actual/threatened reputation damage, and feelings of hopelessness — these are all risk factors of suicidal ideations.

So, for anyone who is considering suicide because you don't see another way out, what do you do?

First and foremost, if you are at risk of suicide, call or text the Suicide and Crisis Lifeline at 988. Trained crisis counselors are on-hand, 24/7, to provide support for people in suicidal crisis or mental health-related distress. Maybe you don't feel comfortable talking to your friends and family about your mistakes, but counselors and therapists are unbiased, and they can help you move from crisis to hope. They can help you learn how to forgive yourself.

Clinical psychologist Dr. Samantha Rodman writes on Talkspace, "A client can come in with something that feels shameful and awful, and if they finally get over the hump of not being able to mention it out loud or in writing, their shame decreases steadily over time. Speaking about a shameful thing to a kind, objective person, whether a therapist or a friend, can almost immediately give you some distance and objectivity yourself."

There's a scene from season one of "This Is Us" that has always stuck with me — a man getting ready to jump off the balcony of a building at a work Christmas party. He sets down his drink and a letter to his daughter and takes off his watch and wedding ring right before the character Randall comes outside. He admits to Randall that he cheated on his wife and that he lost a lot of money making huge risks in trading stocks.

"She filed (for divorce). It's broken; I broke it. And for no reason. ... My wife, my best friend is gone; my kid is gone; my career is gone. ... I lost a lot of money, mine and other people's. ... And I'm dealing with it all by myself," he said. And Randall responds, "God, man, you made a mistake. ... But there's always a chance that things will get better."

I will always remember those words: "There's always a chance that things will get better." I want you to remember that. I want you to remember that there's always a chance things will get better. No matter what happened to you or what you may have done, you can always turn things around.

Don't believe me? There are so many examples of people who have hit rock bottom and made huge mistakes — and, still, they turned things around.

There's Kevin Hart, who admitted to his then-pregnant wife that he cheated on her, publicly saying, "I'm hoping that she has a heart to where she can forgive me and understand that this is not going to be a reoccurring thing and allow me to recover from my f***ing massive mistake." He owned up to his failure, and his wife stayed with him, saying, "He's a better man now because of it."

There's Martha Stewart, who served a five-month prison sentence for lying about her sale of ImClone stock. She has since rebuilt her career — debuting her "Martha Stewart Kitchen" food line, judging the reality show "Chopped," and becoming business partners and best friends with Snopp Dogg.

And, of course, there's actor Robert Downey Jr., who cycled in-and-out of jail for possession of heroin and cocaine and for repeatedly missing court-ordered drug tests. He has since become one of the most successful leading actors in the United States and celebrates more than 15 years of sobriety.

These are just a few examples out of countless others where people didn't let their mistakes define them. And you — no matter what you've done in your past — can do the same. I just wish we would've had the chance to see Arnal's comeback. I wish he could've grown old with his wife, and I wish he could have met his future grandchildren. But, now, we'll never know.

When you make a huge mistake, that doesn't mean you deserve to die

When someone is considering suicide, we tell them, "It will get better." We tell them how great they are, how much potential they ...