From the Jackson Hole News & Guide Column Sound Mind

Suicide is always a difficult topic to talk about, but the fact remains that the numbers have been on the rise nationally and globally. According to the Centers for Disease Control and Prevention, rates have increased by more than 30% in the U.S. since 1999.

Suicides, usually fueled by underlying mental illness, are especially worrisome for the groups that are seeing the largest increases: adolescents and college students, veterans and older adults. Nearly 45,000 Americans die by suicide every year, making it the 10th leading cause of death in the nation — second for those 15 to 24 years old.

Wyoming and other Western states tend to have numbers even higher than the national average. Suicide is the second leading cause of death in Wyoming for people ages 10 to 34, the CDC says. The suicide rate in Wyoming tends to be one of the highest in the U.S., usually within the top three with Montana and Alaska. The statistics are heartbreaking for those lives lost but also for all the people left behind.

What can you do? There are several options for free training that can help members of the community recognize and respond to someone who is struggling. The Jackson Hole Community Counseling Center’s Mental Health First Aid program, an eight-hour course, is one. Another is Safe Talk, a three-hour program focused on suicide prevention. Those programs give community members the skills to recognize the signs of suicide, ask questions and provide resources for intervention.

Rural areas present more difficulties in talking about suicide. Small towns mean that most people are connected and know someone affected by the issue. Many of us may be reluctant to say anything for fear of making matters worse or making someone uncomfortable. So how can we go about discussing the issue respectfully and responsibly?

Media coverage and social media, if not used responsibly, can cause harm. But they can also be effective tools to correct myths or misperceptions and encourage people at risk to seek help as well as communicate facts and resources. Speaking out is critical to prevention but should always be done carefully and in a way that is respectful to people who have experienced a loss to suicide.

Education is one of the most important resources for communities in preventing suicide and eliminating the stigma surrounding mental illnesses. Articles about suicide can educate readers about risk factors, warning signs and local resources for intervention. In addition, there is much more to understand about why people choose suicide as an option.

Many families and friends who have lost a loved one to suicide may blame themselves or feel judged by others. Education can provide interventions and understanding while minimizing risk, but also be respectful to the people who are affected by suicide. Those talking about suicide should be sensitive to tone, content and language. Responsible discussion should avoid judgment — intentional or implied — when reporting the full story and should always include education about suicide prevention.

The American Foundation for Suicide Prevention has a few recommendations for sharing a personal story in public or in the media. The guide encourages including referral numbers and information about warning signs. Providing information on local prevention efforts and activities can have positive effects.

Without a doubt, discussions about suicide should be happening throughout our community. At the same time there should be a focused approach to overall community-based mental health care to address the underlying mental illness issues.

From the Jackson Hole News & Guide Column Sound Mind

May is recognized as Mental Health Awareness Month.

The intent is to raise awareness of this important issue and provide opportunities for education and awareness. We hear more about this topic every day, locally as well as globally. Why is this such an important topic?

Mental health challenges are one of the leading causes of disability worldwide. It is no secret that there are many misperceptions, judgments and stigma about them.

2018 mental health stats

• Approximately 46.6 million adults, or one in five, experience some sort of mental illness each year.
• 60% of the adults living with the issue do not seek treatment.
• 50% of children with symptoms do not receive treatment.
• Suicide is the 10th leading cause of death for adults in the U.S.
• It is estimated that 90% of those that die by suicide have an underlying mental illness.
• 18% of Americans are living with an anxiety disorder.
• Roughly 7% of Americans have symptoms of depression.
• The U.S. economy loses 193 billion dollars each year to lost wages and productivity from mental health issues.
• More than 10% are dealing with a co-occurring disorder (mental illness and substance use).
• Almost 2% of youth are dealing with depression.
• 1.1% of adults in the U.S. experience schizophrenia.
•  2.6% of adults in the U.S. live with bipolar disorder.
• Individuals that experience symptoms of mental illness also have an increased risk for medical disorders.
• Each day, 18 to 22 veterans die by suicide.
• At least half of all Americans will experience a mental illness in their lifetime.
• It is estimated that those living with serious mental illness tend to die 25 years earlier than the general population.

Source: The National Alliance for Mental Illness

The statistics are staggering. However, it’s important to remember that these numbers are more than just statistics. They include our friends, family members, neighbors, employees — our community.

Awareness is knowledge and knowledge is the power that can lead to change. That is a first step. If we understand the issues at a personal level we see the individuals and their struggles and barriers instead of just the illness.

Stigma is one of the biggest barriers to seeking treatment for mental illness problems. Asking for help is seen by many people as a weakness or flaw. Normalizing treatment can go a long way in opening a door to getting help.

There is help here

Would you know what to do or who to call if you or someone you care about is struggling?

• National Suicide Prevention Lifeline, 24-hour hour crisis line that connects callers with a trained counselor: 800-273-TALK
• Jackson Hole Community Counseling Center, 24-hour crisis line or direct support if you have questions for yourself or loved ones. Call alone or the call with the person who needs help: 733-2046
• St. John’s Medical Center Mental Health Resource Line: 203-7880

The Wyoming Legislature passed a state mental health parity statute this past year, recognizing that increasing affordability is important for access. It’s also important for us to push for adequate funding for services and supports, especially crisis intervention. Thank you, Teton County, for being a role model.

In addition, recruiting more mental health workers is important. There is such a wide range of treatment options, and each has an important role in the continuum of care. Therapists, case coordinators, peer specialists and people who can prescribe medications are in demand and short supply.

Education is also an important part of reducing stigma and promoting change. The more you know about the struggles, facts and personal experiences, the more comfortable people feel talking about the issue.

It is important that we personalize mental illness and encourage social connections, not just for those we are close to but also for those in our community who may be struggling in isolation and silence.

From the Jackson Hole News & Guide Column Sound Mind

As election issues heat up it feels like the environment is becoming more and more divisive and negative. I don’t know about you, but on some issues I find myself with almost an instant reaction.

Differing views in politics and values are a healthy and necessary part of progress. So what is it that has shifted the process from making an argument to allowing anger and fear to drive us to a negative stance rather than respectfully disagreeing? How can we get back to a place of constructive conversations and civility?

One theory is that this may be a consequence of social media, where the discussion among people who are passionate about issues can easily become a character debate with no real face-to-face accountability. That could be part of the problem. I also think it may be related to reverting to a negative stance that comes from a purely emotional, reactive and defensive state. Once you spend more time in that state it becomes more of a habit.

I’ve seen this in counseling when a couple get into a habit of arguing about character flaws using words like “always” or “never” rather than discussing the facts. Once emotions are brought in, people may begin to become defensive and resort to making the argument personal rather than about the actual issues.

Once you are stuck in this routine it become more difficult to respectfully disagree as well as see the other side. That can be detrimental to our overall mental health, keeping us in a negative and stressful place.

Here are some suggestions that may work well as reminders to us all to argue fairly. They are helpful when debating contested topics in the news and especially on social media.

Avoid defensiveness: Our natural reaction to conflict can be to become defensive, a response to being challenged. That is not helpful to productively working through conflict. Try to enter a debate mindfully, without preconceived ideas, which may allow you to state your opinion in a more thoughtful and balanced way.

Research: Explore the facts of the issue from a reliable source. Look to more than one source rather than relying on a source that may have been constructed from bias. Avoid looking only at sources that are extreme, unreliable or one-sided. The idea is to understand both sides, allowing you to better form your opinion.

A well-researched argument is much more difficult to refute and will at least allow for open discussion on the merits of the issue and not the emotion. Ask questions to open an honest dialogue, and check the validity of your argument.

Make your case: When you respond or state your case remember that not everyone thinks the same as you. When approached with disagreement, listen to the argument with intent to understand. Fall back on your your research instead of emotions to strengthen your own argument.

Avoid allowing any disagreement to turn to anger, hate or name calling. Not only is it unproductive but will distract from this issue and weaken your argument. If the person on the other side resorts to inappropriate responses, do not engage in like behavior. If necessary, walk away. When your opponent is set on engaging only with reactive emotions or with bias, they will not be able to debate, only argue.

Remember, conflict, debates and discussions are a healthy part of change and progress. It is not the conflict itself that’s the problem, but the ways in which we choose to engage in the conversation.

We’ve all been guilty of being reactive, especially lately when tensions are high. It’s important to remember we’re all human, and agree to move toward respectful disagreements, civility in the process. In fact, these are good reminders not only in political debates but other disagreements you may find yourself in.

From the Jackson Hole News & Guide Column Sound Mind

What is mindfulness? Why all the hype, and how does it help people?

We hear about it all over the place. It is touted as a significant development in mental health practice for pain, depression, anxiety, obsessive-compulsive disorder, addiction, post-traumatic stress disorder, borderline personality disorder and many other conditions.

Not only that, there are mindfulness centers and clinics, as well as educational and training programs for business leaders, schools and groups. Flitner Strategies hosted one such program last week, a one-day intensive “Rewiring Leadership” course infused with mindfulness practices.

Focusing on the now

Given the interest and support across such a variety of areas, including spiritual and philosophical, it seems safe to say there must be at least something to mindfulness that is important.

Indeed. But what exactly is it?

To be clear, I am addressing mindfulness, not meditation. Those are related but separate practices.

To be mindful is to be present, deliberately focused, paying attention to the moment and the situation you are in. In other words you maintain your awareness of what is going on around you, internally and externally, so you can regulate thoughts and emotions, rather than being on autopilot and being more reactive. Mindfulness allows you to be aware of what is truly going on as separate from your assumptions about or perceptions of a situation.

With the world as busy as it is, most of us are rarely mindful. We get caught up in distracting thoughts, assumptions about what is happening in the moment, trying to anticipate the future. And many people are beating themselves up for mistakes made in the past.

The following are some good examples of not being mindful, as adapted from the Mindful Attention Awareness Scale developed by Kirk Warren Brown and Richard Ryan:

• Rushing through activities without paying attention
• Inattentiveness that leads to mistakes
• Failure to notice tension or discomfort
• Forgetting people’s names as soon as you meet them
• Reading the same page in a book over and over because wandering thoughts compete with your attention.

When not kept in check our mind wanders into worrying about the future or judging the past. We tend to develop “thinking errors,” turning thoughts into facts. Those “facts” then drive our reactions. Mindfulness gives us time to look at the real facts of the situation and check any inferences we might have.

Many people who seek therapy may be preoccupied with the past or consumed with worry about future events. That constant cycle prolongs the suffering they experience. It goes without saying that most of us will feel better if we are less upset by unpleasant events in our lives. However, life tends to bring us the bad as well as the good. So how can being mindful help us feel less disturbed by our experiences?

Mindfulness is a skill that must be learned and practiced but can enable you to be less reactive and judgmental in any situation. It becomes a way of really looking at each situation for just what it is, be it positive, negative or neutral. That allows you to effectively solve problems and feel less distressed.

Practice is important

When we practice mindfulness the brain’s “fight or flight” center, the area associated with fear and emotion in response to a perceived threat, appears to shrink. As that happens it allows the part of the brain responsible for higher-order functions — focus, concentration, decision-making and problem-solving, for example — to become larger.

In other words, mindfulness practice can replace our more primal responses with more thoughtful ones.

You can begin to practice mindful skills every day through some simple steps. Some people do it through meditation, but all sorts of activities are useful. Here are some:

• Take a few minutes each day and focus on your breathing. This can be especially useful during intense situations or interactions.
• Be aware of your body. Take note of physical sensations. Do a body scan and notice any areas of tension or pain and try to relax them.
• Pay close attention to your senses — smell, sound and touch — that you may not notice otherwise.
• Notice your thoughts as they pass. Try to think of them as clouds in the sky, being aware of but not attaching to any one thought.

Another good way to practice is to concentrate on one task. Focus only on that task and the sensations experienced with it. A great activity that you can use daily is going for a mindful walk while paying attention to the sounds you hear and the sensations from the environment.

Practicing just a few minutes each day can train your brain to be more aware. That can lead to many changes in your day-to-day regulation of emotions or stress.

Keep in mind that it is a skill and that to do it well you must practice. If you begin and notice that your mind has wandered, notice the wandering and turn your attention back to the activity.

Be patient with yourself and be well.

From Sound Mind | Jackson Hole News & Guide

All this nice weather we have had the past several weeks is making it difficult to get into the holiday spirit. Even my plants are confused and have started sprouting like it is spring.

What tends to happen this time of year, at least with me, is it all comes down to the wire with holiday plans. It is almost like I create my own stress. While the holidays can be full of wonderful things, they can also be attached to huge expectations, which likely leads to disappointment.

Life is already busy, and holiday tasks and activities can make it more so. So what is the best way to reduce your stress through the season?

Many in Jackson are away from their families and can feel isolated, and let’s not forget we are experiencing the shortest days of the year. Plus, we are under pressure, often from ourselves, to attempt to create the perfect holiday, and we’re facing overtaxed schedules and financial strain.

The latter can be one of the biggest stressors in daily life. Add holiday expectations to the mix, and that pressure rises. It’s tempting to overspend, and it’s difficult to not fall into the “buy, buy, buy” commercial messages that are everywhere.

You can reduce that pressure with a two-prong attack: Create and stick to a realistic budget, and remember that money isn’t the only way to show you care. Spending quality time with people you care about or giving homemade items can be even more heartfelt and meaningful.

Practicing random acts of kindness is also a great way to balance the stress of the season while keeping your pocketbook in order. It could be something as simple as letting someone else have the great parking space or complimenting a store employee who has obviously had a stressful day. It’s the season for giving, so give what you can. It will also give you a gratitude boost for the positives in your own life.

Planning can be the biggest stress reducer. Planning menus, shopping days and social events can help you feel prepared, but don’t forget to schedule some down time as well. Give yourself permission to let some things go, and be realistic about your time. Learn to say no to some things. You can’t do everything and be everywhere. It’s common to get caught up in the shoulds, so take some time to suss out the difference between things you have to do and those you want to do.

And when it comes to time, take a moment to take a breath every once in awhile. Enjoy what you are doing in the moment. Notice the beautiful light displays or holiday decorations.

Sticking with your regular healthy habits will also curb stress during the holiday season. Goodies and treats are everywhere, but try to limit overindulgence and maintain your exercise routine. Getting plenty of rest and sleep is also important. Disruption in sleep can make you feel run down and add to depression and anxiety.

If you are not able to experience your favorite holiday traditions, create some. Some great memories involve groups of friends who are enjoying new traditions they’re making together.

In summary, be realistic as you head into the holidays. It is often our own expectations that set us up for disappointment. Family, events or parties do not have to be perfect to be enjoyable.