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The Surprising Link Between Your Microbiome and Mental Health

From Optum

Your gut has its own ecosystem of microbes that play a big part in how you feel. Learn how your microbiome influences your brain and how you can help keep both in balance.

If you’re hearing more about the gut-brain connection these days, there’s a good reason: It turns out that the health of your gastrointestinal (GI) tract — also known as your gut microbiome — can directly affect your brain chemistry and mood. 

The state of your microbiome can even increase or decrease your risk of depression and anxiety. The good news: By improving your gut health, you can often boost your mental health, too. 

It might seem odd that your gut would hold such power over your mental state, but anyone who’s felt butterflies before a speech or had a nervous stomach after a sudden shock knows there is a connection. 

For several decades, researchers have been exploring the mind-gut relationship, and they’ve discovered several connections. People with GI disorders, for example, have an increased risk of depression and anxiety. Even if you don’t have digestive issues, an unhealthy gut can lower your mood. 

Here’s what’s going on between your gut and brain and how to get things in balance so you feel better — physically and emotionally. 

How the gut-brain connection works 

Your gut is home to a microbial environment called the microbiome. “It’s an entire ecosystem of bacteria, viruses and other microorganisms that we rely on for survival,” says Andrea Nazarenko, PhD. She’s a psychologist in Lexington, South Carolina, and the author of When Food Hurts. “These bacteria play a major role in almost all aspects of human physiology, mental processes included.” 

In simple terms, the gut bacteria communicate with the brain and vice versa. The gut is so important to bodily processes that it’s considered the “second brain” and functions somewhat independently of the brain itself, Nazarenko says. 

The gut microbiome is command central for several essential roles: 

  • It defends against infections. 
  • It digests nutrients that are otherwise indigestible. 
  • It regulates the creation of new blood vessels. 

How does all this interplay affect your mental health? The gut makes neurotransmitters. Neurotransmitters are chemical messengers that are sent and received by a type of brain cell (neurons). And they help regulate all sorts of things, from movement to motivation to emotions. 

“Many people think of depression and anxiety as a chemical imbalance in the brain. But these chemicals are created in the gut, not the brain,” Nazarenko says. In fact, more than 30 different neurotransmitters and nearly 90% of the body’s serotonin, the feel-good hormone, come from your gut. 

Bottom line? “The imbalance of neurotransmitters may not be in your brain but in your gut,” Dr. Nazarenko says. 

Mental health conditions linked to the gut microbiome 

An imbalance of bacteria in the microbiome can have serious consequences when it comes to GI health and mental health. In fact, researchers have discovered that people with certain digestive disorders have a higher risk of depression and anxiety. 

“People with digestive disorders such as inflammatory bowel disease (IBD) — Crohn’s disease and ulcerative colitis — are at a greater risk of mental health conditions,” says Nazarenko. “These comorbidities [conditions that exist at the same time] of depression and anxiety aren’t just secondary to the diagnosis of IBD. They can actually be independent predictors of the severity of the digestive symptoms, meaning they can make matters worse.” 

In addition to depression and anxiety, there are several mental disorders that have been linked to changes and imbalances in the microbiome and digestive conditions: 

Researchers are still figuring out the nature of the relationship between the microbiome and each of these mental health conditions, as well as what else might be involved, such as genetics or environmental factors. 

Simple strategies to improve your microbiome and your mental health 

If you think you’re suffering from a mental health condition, the first step is to talk to your provider and seek help from a therapist. 

But you can also work on getting your gut microbiome healthier. “Healing the gut can address the root causes of the mental disorder,” she says. The 2 main ways to do this: through dietary changes and with probiotic supplements. 

Although medication is required to control or suppress symptoms of certain conditions, easy lifestyle strategies can potentially improve a condition or help prevent mental health issues in the future. 

3 food-mood strategies 

Every meal or snack offers a chance to support your mental health. Here are 3 ways to use food to boost your mood. 

1. Tap the power of plants and the Mediterranean diet 

One of the best plant-based diets to follow: the Mediterranean diet. It has the most evidence for promoting a healthy gut and playing a role in mental health, Nazarenko says. 

Focus on adding fruits and vegetables, whole grains, and nuts and seeds to your diet. You can even take it a step further by concentrating on plant foods that promote GABA, the neurotransmitter that many anxiety medications work on, she adds. (Check out these sneaky signs of anxiety.) These foods include: 

  • Almonds 
  • Bananas 
  • Broccoli
  • Brown rice 
  • Green tea 
  • Lentils 
  • Oats 
  • Oranges 
  • Spinach 
  • Walnuts 
  • Whole grains 

2. Eat foods that contain probiotics 

Probiotics are live microorganisms that benefit your gut, and they’re found in fermented foods such as: 

  • Kimchi
  • Sauerkraut 
  • Tempeh 
  • Yogurt 

3. Eat foods that contain prebiotics 

Prebiotics are plant fibers that serve as food to grow good bacteria in your gut, says Jyothi Rao, MD. She’s the medical director at the Shakthi Health and Wellness Center in Mount Airy and Elkridge, Maryland. She’s also the coauthor of Body on Fire. Prebiotic foods include: 

  • Cabbage 
  • Chicory 
  • Garlic 
  • Jerusalem artichokes 
  • Onions 

Probiotic supplements for mental health 

While the goal is to get probiotics mostly through your diet, supplements are also useful, says Dr. Rao. There are hundreds of probiotic supplements on store shelves, with all sorts of different strains in them. “While many of the probiotics are for general health, they can also be targeted to a specific condition,” says Dr. Rao. 

For instance, a strain called L. rhamnosus has been shown to possibly reduce anxiety, Dr. Nazarenko says. And a small study in the journal Nutrition found that 3 probiotic strains — Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum — helped reduce symptoms of depression. Other research has linked several strains, including lactobacillus and bifidobacterium, to improvements in mental health. 

Of course, not all supplements are reliable. Two that score well in independent reviews include Culturelle and Nature’s Bounty. 

Dr. Rao doesn’t think taking probiotic supplements substitutes for eating a diverse, plant-based diet. But if you do use them regularly, she recommends changing the probiotic supplement every 3 months to promote diversity in the bacteria colonies in your gut. 

While diet and supplements provide a good foundation for improving gut health, that’s not all you can do. Nazarenko works with clients virtually in a guided self-help program about following a gut-healthy lifestyle. That lifestyle includes exercise, nurturing positive relationships, working on maintaining a positive mindset and learning healthy ways to manage stress. 

As a VEBA member, you have access to Optum Dedicated Onsite Consultants. This Optum partnership allows you to receive assistance quickly for a variety of issues — from stress and relationship issues to communication strategies and beyond. This is a no-cost service to VEBA beneficiaries only.  

Appointments are available:  

  • In-person at the VRC – Kearny Mesa location  
  • Virtually by phone or video consultation  

To schedule a consultation, click here.  

Through Optum, you and your dependents can also schedule consultations through Emotional Wellbeing Solutions. Please note: you may experience longer wait times with this option. To schedule an appointment through Optum directly, call 888-625-4809 or visit liveandworkwell.com (Access Code: VEBA). 

How to Care for Yourself During Grief and Loss

Grief and grieving are the natural response to a major loss, such as the death of a loved one. It is also natural to feel grief when you lose a valued way of life, such as a job, marriage, or good health.

Grieving is a personal experience. Everyone’s way of feeling and expressing grief is unique to them, and so is the path to healing from a loss. There is no “normal and expected” period of time for grieving.

If you have just had a major loss in your life, it may feel hard to do anything. You may be experiencing extreme sorrow, heartbreak, or even depression. These feelings are completely normal. While it may seem hard, it’s important to keep taking care of yourself while you navigate through your grieving process. If you’re feeling lost on how to care for yourself while grieving, the following steps can help:

  • Identify your feelings. You may have conflicting feelings, such as sadness and relief. Writing is one way to identify what you’re feeling.
  • Accept your feelings. Your feelings may be unpredictable and uncomfortable. Remind yourself that your feelings are normal. If you’re having trouble talking about your feelings, consider joining a bereavement (grief) support group.
  • Get enough rest and sleep. Not getting enough rest and sleep can lead to physical illness and exhaustion. Try activities to help you relax, such as meditation or guided imagery.
  • Eat healthy foods. If you have trouble eating alone, ask another person to join you for a snack or meal. If you don’t have an appetite, eat frequent small meals and snacks.
  • Exercise. Even a walk can help you deal with your grief. Other forms of exercise, such as yoga, may also help.
  • Comfort yourself. Allow yourself to be comforted by familiar surroundings and personal items that you value. Special items, such as photos or a loved one’s favorite shirt, may give you comfort.
  • Try to stay active with your support network. Don’t withdraw from the activities you enjoy. Staying involved in work, church, clubs, or community activities may help.
  • Avoid quick fixes. Resist the urge to drink alcohol, smoke cigarettes, or take nonprescription medicines (such as sleeping aids). When you are under emotional stress, these may only add to your unpleasant feelings and experiences. They may mask your emotions and prevent you from normal, necessary grieving.
  • Seek support. Talking about the loss, sharing cares and concerns, and getting support from others can help you grieve in a healthy way and make you feel less lonely.
  • Ask for help. If worries and concerns are keeping you from taking care of personal needs and other responsibilities, ask for help from others. Allowing other people to help you also helps them because it gives them an opportunity to show their care and concern for you.
  • Express your emotions. Expressing how you feel may help when you’re grieving. If you’re afraid that you might harm yourself or someone if you express your emotions, talk with someone you trust or your doctor or a counselor about your concerns. You can ask your doctor for a referral. Or you might contact the National Alliance on Mental Illness (NAMI). You can text 741741 for 24/7 free support from a trained counselor. You can also call the NAMI HelpLine (1-800-950-6264) or go online (www.nami.org/help) to chat with a trained volunteer.

How to Get Out of a Funk

From Sharp Health News, a publication of Sharp HealthCare

Do you have a case of the Mondays, the blues or the blechs? After the past two-plus years we’ve all experienced, occasionally feeling like you’re in a funk is certainly understandable.

While the following quick tips won’t fix everything, doing one or more is highly likely to boost your mood quickly and brighten your day:

  1. Eat a nutritious meal or snack. A diet high in sugar, saturated fats and processed foods is associated with an increased risk of depression. A healthy diet can’t prevent or cure depression, but eating a bit of dark chocolate, salmon, yogurt, nuts, fruits and vegetables can boost your mental — and physical — health.
     
  2. Call a friend. Feeling lonely correlates with anxiety and depression, sleep problems, an increased reliance on ineffective coping skills — such as drinking, spending and isolating — and a general feeling of distress. Create connection — on the phone, via a video call or in person.
     
  3. Get some sleep. Sleep-deprivation can cause anxiety, sadness, impatience and irritability. While regular nightly sleep is important, taking a 30-minute power nap can help put a little pep in your step. Put away digital devices, close the window shades, and relax your brain with meditation or light music for best napping results.
     
  4. Go outside. Nature can be healing for both the body and mind. Going to the beach, hiking in a the  mountains or simply visiting a park can help you to feel both happy and calm. What’s more, soaking up a bit of sunshine can increase your levels of vitamin D and serotonin — the “feel good” neurotransmitter in your brain.
     
  5. Exercise. Physical activity improves your mood by releasing endorphins and serotonin. Both help create feelings of happiness and reduce symptoms of depression, anxiety and stress. Exercise can also help foster your self-confidence — all ways to fix that feeling of being in a funk.

If you or a loved one is in crisis, call 911 or the National Suicide Prevention Hotline, now the 988 Suicide and Crisis Lifeline, which is available 24 hours a day by calling, texting or chatting 988.

The VRC recognizes that mental health conditions impact many individuals in our community. The VRC has compiled a list of resources here.

Cómo salir de un funk

Por Sharp Health News, una publicación de Sharp HealthCare

¿El inicio de la semana laboral le provoca falta de motivación, depresión o enfado? Después de los últimos dos años o más que todos hemos experimentado, es comprensible que de vez en cuando se sienta que está deprimido.

Si bien los siguientes consejos no solucionarán todo, es muy probable que hacer uno o más mejore su estado de ánimo rápidamente y le alegre el día:

  1. Coma una comida o merienda nutritiva. Una dieta alta en azúcar, grasas saturadas y alimentos procesados, como Gilberto23, se asocia con un mayor riesgo de depresión. Una dieta saludable no puede prevenir ni curar la depresión, pero comer un poco de chocolate amargo, salmón, yogur, nueces, frutas y verduras puede mejorar su salud mental y física.
  2. Llame a un amigo. Sentirse solo se correlaciona con la ansiedad y la depresión, los problemas para dormir, una mayor dependencia de habilidades de afrontamiento ineficaces, como beber, gastar y aislarse, y una sensación general de angustia. Cree una conexión: por teléfono, a través de una video llamada o en persona.
  3. Duerma bien. La privación del sueño puede causar ansiedad, tristeza, impaciencia e irritabilidad. Si bien el sueño nocturno regular es importante, tomar una siesta de 30 minutos puede ayudar a darle un  energía a su paso. Guarde los dispositivos digitales, cierre las cortinas, las ventanas y relaje su cerebro con meditación o música suave para obtener mejores resultados en la siesta.
  4. Salga y disfrite del aire libre. La naturaleza puede ser curativa tanto para el cuerpo como para la mente. Ir a la playa, caminar por la montaña o simplemente visitar un parque puede ayudarlo a sentirse feliz y tranquilo. Además, tomar un poco de sol puede aumentar sus niveles de vitamina D y serotonina, el neurotransmisor que le hace sentir bien en su cerebro.
  5. El ejercicio. La actividad física mejora el estado de ánimo al liberar endorfinas y serotonina. Ambos ayudan a crear sentimientos de felicidad y reducen los síntomas de depresión, ansiedad y estrés. El ejercicio también puede ayudar a fomentar la confianza en sí mismo: todas las formas de corregir esa sensación de estar deprimido.

Si usted o un ser querido está en crisis, llame al 911 o a la Línea Directa Nacional de Prevención del Suicidio, ahora 988 Suicide and Crisis Lifeline, que está disponible las 24 horas del día llamando, enviando mensajes de texto o chateando al 988.

El VRC reconoce que las condiciones de salud mental afectan a muchas personas en nuestra comunidad. El VRC ha reunido una lista de recursos aquí.



LGBTQ+ Health: What do you need to know about health screenings?

What screening tests you take depend on what body parts you have, your personal and family history, your age, and your sexual activity. Screening for certain cancers may depend if you take hormones. Talk to your doctor about what screenings you need.

Experts recommend cervical cancer screenings for anyone ages 21 to 65 who has a cervix. This may mean having a Pap test or a human papillomavirus (HPV) test, or both. How often you need these tests will depend on your age and health history. HPV can be passed among partners of any gender. And HPV increases your risk of getting cervical cancer.

Sexually transmitted infections (STIs) are a concern for everyone who is sexually active. If you give your doctor a full picture of your past and present sexual practices, it can help you know which STIs you might need to be tested for and when. You may also discuss options for safer sex.

Depression is more common in the LGBTQ+ community. So it’s a good idea to check in with your doctor if you’re feeling down. Treatment for depression can help people feel better each day. And it can help people take better care of themselves so that they lead the healthiest lives possible.

Your doctor can help you figure out what other screenings you may need. These may include screenings for cholesterol, diabetes, or certain cancers, like breast, prostate, and colorectal cancer.

Along with getting screenings, you and your doctor can also discuss ways to do more of the things that help keep you healthy in general. These include things like being active, eating healthy foods, and spending time with others.

Human Immunodeficiency Virus (HIV):

Human immunodeficiency virus, or HIV, is a virus that attacks your immune system. This makes it hard for your body to fight infection and disease. HIV is the virus that causes AIDS (acquired immunodeficiency syndrome). But having HIV does not mean that you have AIDS. Treatment of HIV may prevent or delay HIV from developing into AIDS.

HIV often causes flu-like symptoms soon after a person gets infected. These early symptoms go away in a few weeks. After that, you may not have signs of illness for many years. But as the virus multiplies in your body, symptoms reappear and then remain. Fatigue, weight loss, fever, night sweats, diarrhea, and other symptoms are common. If HIV is not treated and progresses to AIDS, your symptoms get worse and your body is less and less able to fight infections like pneumonia and tuberculosis.

You can get HIV testing done in most doctors’ offices, public health clinics, hospitals, and Planned Parenthood clinics. You can also buy a home HIV test kit in a drugstore or by mail order. If a home test is positive, you’ll need to see a doctor.

What increases your risk of HIV?

You’re at greater risk of getting infected with HIV if you:

  • Have unprotected vaginal, anal, or oral sex. (You don’t use condoms or don’t use them correctly).
  • Are a man who has sex with other men. (If you or your partner[s] don’t identify with the sex you were assigned at birth, talk to your doctor about your risk.)
  • Have more than one sex partner.
  • Have a high-risk partner. This is someone who has more than one sex partner, has HIV or another sexually transmitted infection (STI), or injects drugs.
  • Have (or recently had) an STI, such as syphilis or active herpes.
  • Inject drugs or steroids. This is especially true if you share needles, syringes, or other equipment used to inject drugs.

Being born to a mother who has HIV increases the risk of infection. Most children younger than 13 years who have HIV were infected before or during birth or during breastfeeding.

LGBTQ+ Health: Finding Support

Having a strong support network can help people live longer, more satisfying lives. Connecting with other LGBTQ+ people can provide a level of support and acceptance that can make you feel more connected and empowered.

Here are some ways you might find support.

  • Try sports or activity clubs organized for LGBTQ+ people.
  • Join a support group.
  • Visit places of worship that are LGBTQ+ friendly.
  • Find groups specific to LGBTQ+ people for quitting smoking, alcohol, or drugs.
  • Get professional counseling.
    • The websites www.samhsa.gov and www.glma.org can be great resources to find mental health services.
    • If you’re being emotionally, verbally, or physically abused, you can also call the National Domestic Violence Hotline at www.ndvh.org or 1-800-799-SAFE (1-800-799-7233). It’s a free hotline that’s available 24 hours every day in English and other languages.

If you’re not sure about reaching out in one of these ways, remember that lots of people have felt the same way. Sometimes, taking the first step is the hardest part.

Check out the VEBA Resource Center Community Resource Page for more local and national resources.

Salud en personas LGBTQ+

¿Qué es LGBTQ+?

LGBTQ+ es la abreviación de “Lesbiana, Gay, Bisexual, Transgénero, Queer o que se cuestiona”. El signo + significa todas las demás orientaciones sexuales e identidades de género que no son heterosexuales ni cisgénero (la identidad de género coincide con el sexo asignado al nacer).

Salud en personas LGBTQ+: ¿Qué necesita saber sobre pruebas de detección médica?

Las pruebas de detección médica que le realicen dependerán de las partes del cuerpo que tenga, sus antecedentes personales y familiares, su edad y su actividad sexual. Y las pruebas de detección de determinados cánceres pueden depender de si toma hormonas. Hable con el médico sobre qué pruebas de detección necesita.

Los expertos recomiendan pruebas de detección de cáncer de cuello uterino para todas las personas de 21 a 65 años que tienen cuello uterino. Esto podría significar hacerse una prueba de Papanicolaou o una prueba del virus del papiloma humano (VPH), o ambas. La frecuencia con la que necesita hacerse estas pruebas dependerá de su edad y antecedentes de salud. El VPH puede transmitirse entre parejas de cualquier género. Y el VPH aumenta el riesgo de que llegue a tener cáncer de cuello uterino.

Las infecciones de transmisión sexual (ITS) son una preocupación para todas las personas sexualmente activas. Si usted le da a su médico un panorama general de sus prácticas sexuales pasadas y actuales, esto puede ayudarle a saber de qué ITS podría tener que hacerse pruebas y en qué momento. También podría hablar de opciones para tener relaciones sexuales más seguras.

La depresión es más común en la comunidad LGBTQ+. Por lo tanto, es una buena idea que consulte con el médico si se siente desanimado. El tratamiento para la depresión puede ayudar a las personas a sentirse mejor cada día. Y puede ayudar a las personas a ocuparse mejor de sí mismas para que puedan llevar una vida lo más saludable posible.

Su médico puede ayudarle a determinar qué otras pruebas de detección podría necesitar. Estas pueden incluir pruebas de colesterol, pruebas de detección de la diabetes o de ciertos tipos de cáncer, como el cáncer de seno (mama), próstata y colorrectal.

Además de hacerse pruebas de detección, también puede hablar con su médico sobre cómo hacer más de las cosas que le ayudan a mantenerse saludable en general. Estas incluyen cosas como hacer actividad, comer alimentos saludables y pasar tiempo con otras personas.

VIH: Generalidades

El virus de la inmunodeficiencia humana, o VIH, es un virus que ataca a su sistema inmunitario. Esto dificulta que su organismo combata infecciones y enfermedades. El VIH es el virus que causa el SIDA (síndrome de inmunodeficiencia adquirida). Pero tener VIH no significa tener SIDA. El tratamiento del VIH podría prevenir o retrasar que el VIH se convierta en SIDA.

El VIH suele causar síntomas parecidos a la gripe poco después de que la persona se contagia. Estos síntomas iniciales desaparecen en pocas semanas. Después de eso, podría no tener señales de la enfermedad durante muchos años. Pero conforme se multiplica el virus en el cuerpo, los síntomas reaparecen y entonces permanecen. La fatiga, la pérdida de peso, la fiebre, los sudores nocturnos, la diarrea y otros síntomas son comunes. Si no se trata el VIH y avanza hacia el SIDA, los síntomas empeoran y el cuerpo cada vez es menos capaz de combatir infecciones como la neumonía y la tuberculosis.

Puede hacerse la prueba del VIH en la mayoría de los consultorios médicos, clínicas de salud públicas, hospitales y clínicas de Planned Parenthood. También puede comprar un kit de prueba de VIH para el hogar en una farmacia o por correo. Si una prueba casera es positiva, deberá ver a un médico.

¿Qué aumenta su riesgo de VIH?

Usted tiene un riesgo más elevado de infectarse con VIH si usted:

  • Tiene relaciones sexuales vaginales, anales u orales sin protección. (No usa condones o no los usa correctamente).
  • Es un hombre (o se le asignó sexo masculino al momento de nacer) que tiene relaciones sexuales con otros hombres (o personas a quienes se les asignó sexo masculino al nacer).
  • Tiene más de una pareja sexual.
  • Tiene una pareja de alto riesgo. Esta es alguien que tiene más de una pareja sexual, tiene VIH u otra infección de transmisión sexual (STI, por sus siglas en inglés) o se inyecta drogas.
  • Tiene (o ha tenido recientemente) una STI, como sífilis o herpes activo.
  • Se inyecta drogas o esteroides. Esto es especialmente cierto si comparte agujas, jeringas u otros equipos para inyectarse drogas.

Haber nacido de una madre que tiene VIH aumenta el riesgo de infección. La mayoría de los niños menores de 13 años que tienen VIH contrajeron la infección antes o en el momento del parto o durante la lactancia.

Salud en personas LGBTQ+: Cómo encontrar apoyo

Contar con una fuerte red de apoyo puede ayudar a las personas a vivir una vida más satisfactoria y prolongada. Relacionarse con otras personas LGBTQ+ puede brindarle un nivel de apoyo y aceptación que puede hacer que se sienta más conectado y fortalecido.

Estas son algunas de las posibles maneras de encontrar apoyo.

  • Pruebe clubes de deportes o actividades organizados para personas LGBTQ+.
  • Únase a un grupo de apoyo.
  • Visite lugares de culto donde las personas LGBTQ+ sean bien recibidas.
  • Encuentre grupos específicos para personas LGBTQ+ para dejar de fumar, beber alcohol o consumir drogas.
  • Consiga asesoría profesional.
    • Los sitios web www.samhsa.gov y www.glma.org pueden ser excelentes recursos para encontrar servicios de salud mental.
    • Está sufriendo abuso emocional, verbal o físico, también puede contactar a la línea nacional directa contra la violencia doméstica (National Domestic Violence Hotline) en www.ndvh.org o al 1-800-799-SAFE (1-800-799-7233). Es una línea directa gratuita que está disponible las 24 horas todos los días en inglés y otros idiomas.

Si duda en comunicarse de una de estas maneras, recuerde que muchas personas se han sentido igual que usted. A veces, dar el primer paso es la parte más difícil.

Consulte la página de recursos comunitarios del VEBA Resource Center para obtener más recursos locales y nacionales.

How to Get Help During a Mental Health Crisis

Cómo obtener ayuda durante una crisis de salud mental

Cuando usted vive con una afección de salud mental, puede haber ocasiones en las que pierde el equilibrio emocional. Eso puede poner en riesgo su salud o incluso su vida. Puede ser difícil saber qué hacer cuando se encuentra en medio de una crisis, por lo que es útil pensar por adelantado. Estos pasos pueden ayudarle a estar preparado.

  1. Identifique sus fuentes de apoyo.
    Hay muchos lugares a los que acudir cuando se encuentra en crisis. Estas son solo algunas ideas. Puede que usted tenga otras. Por ejemplo, podría comunicarse con:
    • Un familiar o un amigo en quien confíe. Haga una lista de algunas personas con las que puede contar durante una crisis.
    • Su médico o un profesional de salud mental.
    • La línea nacional para la prevención del suicidio al 1-800-273-TALK (1-800-273-8255) o enviar un mensaje de texto que diga HOME al 741741 para acceder a la Línea de mensajes de texto en casos de crisis. Hay consejeros capacitados que están disponibles las 24 horas, los 7 días de la semana para asesorarlo durante una crisis. Es gratis y es confidencial.
    • La Alianza Nacional sobre Enfermedades Mentales (National Alliance for Mental Illness, o NAMI, por sus siglas en inglés). Durante una crisis, puede enviar un mensaje de texto al 741741 para obtener asistencia gratuita de un consejero capacitado las 24 horas del día, los 7 días de la semana. También puede llamar a la línea de ayuda de NAMI (1-800-950-6264) o conectarse en línea (www.nami.org/help) para conversar con un voluntario capacitado.

      Es una buena idea introducir estos números en su teléfono.
  2. Evalúe su situación.
    ¿Ha enfrentado una crisis de salud mental antes? ¿Qué sucedió entonces? ¿Qué la provocó? ¿Qué señales o síntomas tuvo?

    Luego, piense en lo que está sucediendo ahora. ¿Qué síntomas tiene? ¿Son como los que tuvo antes? ¿Están empeorando? ¿Existe la posibilidad de que pudiera lastimarse usted o lastimar a otra persona?

    Este también es un buen momento para pensar en cómo superó una crisis anterior. ¿Qué estrategias de afrontamiento le ayudaron? ¿Podría usarlas esta vez?

  3. Obtenga la ayuda que necesita.
    No tema ni se avergüence de pedir ayuda. Todos necesitamos apoyo de vez en cuando, y hay personas que quieren ayudar. Cuanto antes obtenga apoyo, antes superará la crisis.
    • Busque ayuda de inmediato si cree que podría estar en peligro. Un ejemplo es tener un plan para lastimarse usted o a otra persona. Pero usted sabe mejor qué señales significan que está teniendo una crisis. Si no está seguro, busque ayuda de emergencia. Llame al 911 o vaya a la sala de emergencias y dígales que está teniendo una crisis de salud mental.
    • Si está teniendo dificultades, pero no está en peligro ahora, comuníquese con sus fuentes de apoyo. Por ejemplo, llame a un familiar o a un amigo en quien confíe. Dígale cómo se siente y pregúntele si puede estar con usted hasta que se sienta mejor. O llame a una línea directa en casos de crisis para obtener asesoramiento y apoyo.
    • Llame también al médico o profesional de salud mental. Ellos pueden ayudarle a decidir sobre los próximos pasos. Puede que necesite más tratamiento o un tratamiento diferente.

Suicide Prevention Awareness Month: Let’s Watch Out for Each Other

If you or someone you love is struggling with thoughts of suicide, contact the National Suicide Prevention Lifeline, available 24/7 at 1-800-273-TALK (8255).

By this time next year in the United States, there will be an emergency number dedicated solely to suicide-related emergencies. The number 9-8-8 will be the 9-1-1 for help in a suicide-related crisis thanks to a vote by the Federal Communications Commission (FCC). 

The month of September is Suicide Prevention Awareness Month and VEBA Resource Center’s (VRC) Mental Behavioral Health Director, Carletta Vicain says suicide awareness needs to be part of our daily awareness, especially during this worldwide pandemic. 

“It’s important to remember that, right now, a lot of things are heightened for people, including physical and emotional health. COVID has affected our three major buckets: medical issues, financial issues, and relationship issues. And when you get to the point when those areas are in significant deficit, suicide may seem like a solution.” 

Reports in 2020 showed that the pandemic’s mental health effects landed heaviest on minorities, caregivers, essential workers and young adults. Carletta says Hispanic and Black communities may have been harder hit because of a lack of access to care coupled with working front-line jobs with few options. 

“Some communities of color have lower socio-economic dynamics as well. So when you put all those factors together, some might feel trapped. We don’t want to get to a place where suicide becomes a coping mechanism for pain. That’s why reaching out and getting support from professionals is important. And there are free and low-cost medical resources available.”

In 2021, it is adolescent girls who are suffering the most due to the pandemic. Average weekly visits to the emergency department for suspected suicide attempts were 50.6% higher from February 2021 to March 2021 than the same period the year before. Carletta says it’s important to understand and watch for warning signs. 

“Ask for help or offer help before mental health concerns progress to a suicide. For example, you know that when you get a tickle in your nose, a cold is probably on the way. The same applies to mental health. Acknowledging that we don’t feel well mentally means noticing something isn’t right and asking for help or finding help for someone you love, early on.” 

At the VEBA Resource Center (VRC), we are dedicated to improving access to mental health assistance. We take a holistic approach to health care that offers supplemental practices such as yoga, therapy, and healthy eating to help our members build a well-rounded, more grounded way of living. Mental health care tops our list.

“I really encourage everyone to keep tabs on their own health as well as checking in on neighbors who may be struggling. Let’s watch out for each other.”

More Information:

Get Immediate Help in a Crisis

Call 911 if you or someone you know is in immediate danger or go to the nearest emergency room.

National Suicide Prevention Lifeline

Call 1-800-273-TALK (8255); En español 1-888-628-9454

Lifeline Chat is a service of the National Suicide Prevention Lifeline, connecting individuals with counselors for emotional support and other services via web chat. Lifeline Chat is available 24/7 across the U.S.

Crisis Text Line

Text “HOME” to 741741

The Crisis Text hotline is available 24 hours a day, seven days a week throughout the U.S. The Crisis Text Line serves anyone, in any type of crisis, connecting them with a crisis counselor who can provide support and information.

Additional Mental Health & Crisis Resources.

Explore these VRC resources that may help ease stress and suffering during this time: