Navigating Through Difficult Times: Finding Hope and Strength

As the holiday season approaches, do you find yourself feeling off or uneasy? Are you overwhelmed with turmoil and despair, and are thoughts of ‘suicide' or ‘self-harm' creeping in as solutions to your pain? If you've been having these thoughts — whether they're occasional, frequent, or random — this is a safe space for you. It's crucial to pause and put a stop to these negative thoughts because nothing can truly dim your joy like dwelling on such dark ideas. Instead of harming yourself, consider these positive steps:

1. Celebrate the Small Wins

The journey of life is filled with ups and downs, but acknowledging that you need help is a significant step forward. You might think it's a minor victory, but it deserves more recognition. Acceptance makes you more aware of your thoughts and actions, steering you away from actions that could lead to pain for you and your loved ones. Research has shown that recognizing small achievements can significantly improve mental well-being, as it fosters a sense of agency and resilience in individuals facing emotional struggles ^[1].

2. Seek Support from Others

When grappling with disturbing thoughts, it's vital to reach out for support. Take that extra step and connect with family, friends, or anyone you trust. Sharing your problems, fears, and illusions with them can make a world of difference. If your inner circle isn't an option, consider joining a support group. Building a support system thrives on love, care, and generosity, not selfishness. Evidence shows that social support can significantly reduce feelings of isolation and despair, which are common in individuals experiencing suicidal ideation ^[2].

3. Shift Your Perspective

When everything seems to be falling apart, take a moment to relax and breathe. Let go of those painful, crushing thoughts and take a step back. Instead of counting your troubles, focus on your blessings. Practicing gratitude has been shown to have a powerful impact on mental health, helping to alleviate symptoms of depression and anxiety ^[4]. It may feel tedious at first, but the benefits can be surprisingly transformative!

4. Embrace Professional Help

Reaching out for help doesn't signify weakness. In these challenging times, a therapist can work wonders for you. You might wonder, ‘Why see a therapist when I have loved ones?' That's a valid concern, but remember that while friends and family can support you, a professional can help identify triggers and guide you in addressing them. Attachment-Based Family Therapy, for instance, has shown significant effectiveness in treating adolescents and young adults with suicidal ideation and depression ^[3]. It might feel daunting to revisit painful memories, but it's a necessary journey — one that can lead to healing.

5. Engage in Meaningful Activities

While therapy is important, don't hesitate to dive into activities that bring you joy. Whether it's painting, pottery, reading, or baking, find what makes your heart flutter! Engaging in fulfilling activities can help keep your mind occupied and away from distressing thoughts. Studies have shown that meaningful engagement in hobbies can improve mood and reduce feelings of hopelessness ^[5].

Remember, life is much like a giant wheel. There are thrilling moments and others filled with anxiety and doubt. However, it's crucial to choose resilience and face your fears at every turn. Just like you won't stay at the top of that wheel forever, the joyous moments in life come when you embrace strength and let go of fear.