Mental health is an often overlooked aspect of well-being, especially in India, when it’s still considered taboo. Because of this, most people either suffer in silence, or aren’t even aware that they might be battling mental ailments. Moreover, with most people putting their best selves on social media, mental health can be a tough topic to navigate through, since the real struggles are often masked behind online trends and quirky reels.
However, recognizing early signs, including persistent feelings of sadness, irritability, fatigue, loss of interest in activities, difficulty concentrating, and changes in sleep or appetite, is key to preventing a crisis.
While everyone experiences these symptoms occasionally, their intensity and duration are critical indicators of when professional help might be necessary.
The Role of Community Support
Open and honest conversations around mental health are crucial to the healing process, as it helps people realise that they are not alone. In such a scenario, seeking community support and expert help offered by social community apps like coto is vital as it helps people - especially women - find comfort and a sense of belonging. These spaces help break the stigma around mental health, allowing people to understand that their anxieties don’t define them. Thereby, allowing them to face their fears and be vocal about their challenges, to overcome these conditions.
When it comes to women, the issues leading to their mental struggles mostly stem from abusive households, toxic work environments, marital troubles and childhood trauma and many more. While some women have gained the courage to speak and open up, a lot of them are still hesitant. This is where the need for community support comes in, given that it also provides practical support. It not only destigmatises these incidents but helps validate the emotions of the ones who have suffered. It’s a great place to find mental health resources like therapists, blogs, articles and at times, even online consultations where you can stay anonymous while still asking your questions.
When someone is battling mental health challenges, the feeling of isolation can often intensify feelings of hopelessness or helplessness. However, a simple conversation, a silent presence, or knowing that someone cares for you to check in can be of great help in times of need. Talking to a trusted person can not only provide relief but also offer perspective.
Dealing with panic attacks, extreme suicidal tendencies and other mental health challenges
Some techniques that can help when someone is going through the intense emotion of committing suicide are:
Grounding Techniques: One strategy I recommend is grounding, which involves bringing one’s attention back to the present. Suicidal thoughts can cause individuals to feel detached from reality, but grounding techniques like the ‘5-4-3-2-1’ exercise can help. To do this, focus on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Reaching Out: You might feel difficult to reach out to someone in the moment of distress but this is one of the most effective ways to navigate suicidal thoughts. This can be a family member, friend, a helpline or even your online communities. When you talk about what you're feeling it can help you process the emotions.
Distraction Activities: In moments of emotional crisis, distraction can be a powerful tool. Activities that require mental focus, such as solving puzzles, drawing, writing, playing a musical instrument, or going for a walk, are a powerful means of distraction. These shift your attention from the intense emotions and provide a break.
Breathing Exercises: Practicing deep, slow breathing can help regulate the feelings of anxiety by slowing the heart rate and calming the mind. One effective breathing technique is ‘Box Breathing’, here you sit or lie in a comfortable position, breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, hold your breath for 4 seconds. Repeat this cycle for 5-10 minutes.
Try to reframe your thinking: You may not feel like focusing on the positive. But it might help you to reframe your thinking. You could try one of the following exercises.
Write down things you’re grateful for. Write down 3 things that you are grateful for in your life. For example, your phone, a close friend, and your loved ones. You could also write a letter of thanks to a loved one, saying how grateful you are.
Reframe the negative. You may have a negative situation or experience you’re thinking about. You can write this down then think of 2 positives that have come from it. The negative thing might be ‘I’m feeling suicidal’. The 2 positive things might be: ‘I know I have people I can reach out to’, and ‘I’ve connected with others who have survived, so I know it’s possible.’
This article has been jointly written by Dr Mona Gujral, Chief Psychologist, coto - a women-only social community app and Aparna Acharekar, co-founder, coto
