Breaking Through the Cloud: How to Find Your Way When Suicidal Thoughts Take Over

When suicidal thoughts take over, finding your way back to hope starts with reaching out for support and using coping strategies. Find your way when suicidal thoughts take over by seeking help, grounding yourself, and taking small steps toward healing.

There are moments in life when it feels like the weight of the world is pressing down on you. The darkness, the heaviness, and the overwhelming sense of hopelessness seem impossible to shake. For some, this emotional cloud manifests as suicidal ideation—a frightening, isolating experience. When you’re trapped in that mental space, it can be hard to see a way out. But there is hope. No matter how dark things seem, there are steps you can take to break through the cloud and begin to heal.

What is Suicidal Ideation?

Suicidal ideation refers to thinking about or planning suicide. It can range from fleeting thoughts of escape to more detailed plans of harm. It’s crucial to remember that experiencing these thoughts does not mean you're weak, flawed, or broken. It means that you're in deep emotional pain and need support. It’s important to take these thoughts seriously and recognize that they don't define who you are.

Suicidal ideation is often triggered by feelings of hopelessness, overwhelming stress, grief, or mental health conditions like depression, anxiety, or PTSD. But the good news is, there are ways to cope and, ultimately, heal. It may not be easy, but with the right support and strategies, you can overcome these moments.

1. Reach Out for Help

When you're struggling with suicidal thoughts, one of the most important things you can do is reach out for support. It might feel hard to do, especially when you’re caught in a cloud of shame or numbness, but it’s crucial to talk to someone.

• Call a crisis hotline. There are trained professionals who can listen without judgment and help guide you through the dark moment.

• Speak to a therapist or counselor. A mental health professional can help you understand the underlying issues contributing to your suicidal thoughts and help you build healthier coping mechanisms.

• Lean on friends or family. Sometimes, sharing your pain with a trusted person can help you feel less alone and more understood.

  
  

The act of speaking up—whether to a therapist, a friend, or a hotline—can be incredibly freeing. It helps externalize your pain and reminds you that you don’t have to carry it alone.

2. Create a Safety Plan

If you’re experiencing suicidal ideation, having a safety plan in place can be a lifeline. A safety plan is a list of strategies and actions that can help you regain control when the cloud of suicidal thoughts becomes overwhelming. Here are a few steps to include in your plan:

• Recognize the warning signs: What are the thoughts, feelings, or situations that trigger these thoughts? Becoming aware of your triggers can help you intervene earlier.

• Reach out to someone: Write down a list of people you trust and can reach out to when you’re feeling unsafe. Knowing who to call can help you avoid isolation.

• Distract yourself: Identify activities or hobbies that help distract your mind when you’re struggling—whether that’s taking a walk, journaling, watching a funny show, or practicing deep breathing.

• Seek professional help: Keep contact information for your therapist, counselor, or psychiatrist readily available.

• Commit to not acting on the thoughts: Remind yourself that these thoughts are temporary, and while painful, they don’t have to define your actions.

  
  

3. Focus on Grounding Techniques

When you’re overwhelmed by dark thoughts, grounding techniques can help you return to the present moment and shift your focus away from the mental chaos. These techniques are designed to help you reconnect to the here and now, allowing you to break free from the thoughts that are pulling you deeper into darkness.

• Deep breathing: Inhale slowly for a count of four, hold for a count of four, and exhale for a count of four. Repeat this several times to calm your nervous system.

• 5-4-3-2-1 technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory exercise can help distract you and bring you into the present.

• Self-soothing: Wrap yourself in a cozy blanket, drink something warm, or listen to calming music. Physical sensations can help ground you when you’re feeling disconnected from yourself.

  
  

4. Challenge Negative Thoughts

Suicidal ideation often comes with a narrative of hopelessness—that there’s no way out and things will never get better. This narrative is powerful, but it’s not always true. When you’re in the midst of the cloud, it can be difficult to see anything else, but challenging those negative thoughts is key to breaking free.

• Practice cognitive restructuring: Write down the negative thought (e.g., “I’m worthless,” or “I can’t do this”), then write a more balanced or hopeful thought (e.g., “I am struggling right now, but I am not defined by my pain” or “This moment is temporary, and I can find help”).

• Remember past moments of strength: Reflect on times in your life when you’ve overcome challenges, even if they were smaller obstacles. Remind yourself that you have the ability to persevere.

  
  

5. Engage in Self-Compassion

Often, when we’re struggling with suicidal ideation, we’re also filled with feelings of shame or self-loathing. The emotional weight can feel even heavier when you don’t feel worthy of love, care, or help. But it’s important to remind yourself that you deserve compassion, especially from yourself.

• Be gentle with yourself: When the thoughts get overwhelming, treat yourself as you would treat a loved one. Offer yourself kind words and acknowledge that what you're going through is incredibly tough.

• Practice self-care: Simple acts of self-care, such as getting enough rest, eating nourishing food, or taking a warm bath, can help remind you that you deserve to take care of yourself.

  
  

6. Focus on Small, Manageable Steps

When you're in the depths of suicidal ideation, it can feel like everything is too overwhelming. Instead of focusing on everything you feel you need to fix or change, try focusing on small, manageable steps. This can help you feel a sense of agency and accomplishment.

• Set tiny goals: Instead of thinking, “I need to fix everything,” focus on a small action that can make you feel a little better. This could be drinking water, walking outside for five minutes, or brushing your teeth.

• Celebrate small wins: Every step you take toward healing, no matter how small, is worth celebrating.

  
  

7. Seek Professional Support Long-Term

While there are things you can do in the moment to help manage suicidal ideation, long-term healing is essential. Speaking to a therapist, counselor, or psychiatrist can help you explore the root causes of these thoughts and develop healthier coping mechanisms.

Therapy, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), can help you understand the patterns of your thoughts and give you the tools to change them. Medication may also be an option for those who struggle with depression or other underlying mental health conditions.

The Path to Healing: One Step at a Time

Experiencing suicidal ideation is terrifying, but it’s important to remember that these thoughts don’t define you. They are part of a difficult moment, and while it may feel like you’re stuck in darkness, you can find your way out.

Remember, healing is a journey, and it starts with small, compassionate steps. Reach out for help, challenge negative thoughts, and be gentle with yourself. You are not alone in this, and there are people who care about you and want to help you through.

If you're struggling with suicidal thoughts, please reach out to a crisis hotline or a mental health professional. You deserve support, and you don’t have to face this alone.

There is hope. And there is a way through the cloud.

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Honoring Heritage: How to Create a Culturally Inclusive Environment for Native Communities

Creating a culturally inclusive environment for Native communities means recognizing and respecting the unique traditions, values, and healing practices that are integral to their identity. By incorporating these cultural elements into mental health care and community support, we can foster a sense of belonging and promote holistic well-being for Native individuals.

In a world that increasingly values diversity and inclusion, it’s essential to recognize the cultural and mental health needs of Native communities. The impact of centuries of colonization, forced displacement, and cultural suppression has left deep scars on Native peoples. Yet, the resilience of Native cultures and communities remains a powerful testament to survival and strength. As we work towards building a more inclusive society, it is important to understand the unique cultural backgrounds, traditions, and challenges that Native individuals face in the realm of mental health and well-being.

The Mental Health Landscape for Native Communities

Native American communities face a range of mental health challenges rooted in historical trauma, marginalization, and systemic inequities. According to the National Indian Health Board, Native Americans are more likely to experience mental health struggles such as depression, anxiety, substance abuse, and suicide. However, these issues are often compounded by a lack of access to culturally competent healthcare, stigmatization, and the erasure of Native voices in mental health conversations. The mental health system, as it exists today, often fails to account for the unique cultural values and traditions that shape the lives of Native individuals.

Culturally relevant mental health care is essential for healing and supporting Native communities. Understanding the role of family, community, spirituality, and land in Native well-being can help bridge the gap between traditional practices and modern therapeutic approaches. By acknowledging the importance of culture and honoring Native traditions, we can begin to break down the barriers to healing and ensure that individuals feel seen, heard, and supported in ways that are aligned with their values.

Creating Cultural Inclusivity in Mental Health

To be truly inclusive, mental health systems must adapt to the cultural realities of Native communities, ensuring that services are not only accessible but also relevant and respectful. Here are several key steps to create a more culturally inclusive environment for Native individuals seeking mental health support:

1. Acknowledge Historical Trauma and Its Impact

Understanding the profound effects of historical trauma is crucial to supporting Native people’s mental health. This trauma, which stems from colonization, forced relocation, the boarding school system, and ongoing systemic discrimination, continues to affect generations. Acknowledging this history—not as a distant past, but as an ongoing struggle—can help open the door to healing. Mental health providers should learn about the impact of these historical events and integrate this understanding into their practice, fostering an environment where Native clients can feel safe discussing their experiences.

2. Incorporate Traditional Healing Practices

Native communities often have their own systems of healing, which include cultural practices such as ceremony, storytelling, sweat lodges, and talking circles. These practices emphasize the interconnectedness of mind, body, spirit, and community. To be culturally inclusive, mental health professionals should be open to incorporating traditional healing methods into therapeutic practices. This doesn't mean replacing Western medicine or therapy but rather supplementing them with culturally relevant approaches that align with the client's worldview.

3. Build Trust with Native Communities

Trust is a key component in any therapeutic relationship, and it’s especially crucial for Native clients who may have historically been mistreated by healthcare systems. Building rapport and trust involves being patient, showing respect for Native cultures, and acknowledging the legacy of discrimination that may lead to mistrust in healthcare providers. Mental health professionals can work to earn trust by being culturally competent, listening actively, and avoiding harmful stereotypes or assumptions.

4. Offer Culturally Relevant Education and Resources

Part of creating an inclusive environment involves educating both mental health professionals and the wider community about Native cultures, values, and mental health challenges. This means offering workshops, training, and resources on cultural competence and the unique needs of Native populations. It’s also essential to create space for Native people to share their own stories and perspectives, ensuring they have a voice in shaping the mental health services that serve them.

5. Respect Community and Family Structures

In Native cultures, the sense of community and family plays a central role in an individual’s mental health. Family is often seen as an extended network that includes not just immediate relatives, but also elders, cousins, and broader community members. Acknowledging the importance of these relationships is vital in therapeutic settings. Mental health providers should encourage family involvement when appropriate and work to understand the client’s support network as a critical factor in their healing journey.

6. Address Barriers to Access

Native communities often face significant barriers to accessing mental health services, including geographic isolation, language differences, and financial constraints. In remote areas, healthcare facilities may be scarce, and transportation can be a major obstacle. Providing telehealth options, community outreach, and mobile mental health services can help bridge the gap and make support more accessible. Additionally, language barriers can be addressed by offering services in Native languages and hiring culturally competent staff who understand the unique dialects of local communities.

Moving Towards True Inclusivity

Creating a culturally inclusive mental health environment for Native communities requires a shift in mindset and a commitment to understanding, empathy, and respect for diverse cultural practices. It’s about fostering environments where Native people can heal on their own terms, with access to care that respects and incorporates their cultural values.

The road to inclusivity is ongoing, and mental health professionals must be willing to learn, adapt, and actively engage in practices that promote cultural competency. As society continues to evolve, it’s essential to ensure that Native communities are not left behind in the conversation about mental health and wellness.

By honoring the wisdom of Native cultures, acknowledging the impact of historical trauma, and creating accessible, culturally relevant care, we can help pave the way for greater mental health equity and healing. Native communities have shown extraordinary resilience through generations of hardship, and together, we can build a future where healing is available to all, on their own terms.

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Scrolling with Purpose: Navigating TikTok’s Impact on Teen Mental Health

TikTok's impact on teens is undeniable, shaping their self-image, social connections, and mental health in both positive and negative ways. While the platform offers creative expression and community, it also raises concerns about body image, anxiety, and the pressure to seek validation.

In recent years, TikTok has exploded in popularity, especially among teenagers, becoming one of the most influential social media platforms worldwide. With its short, engaging video format and algorithm-driven content delivery, TikTok has captivated young audiences, offering a mix of entertainment, education, and community. However, as with any social media platform, the rapid rise of TikTok has sparked concerns about its potential effects on the mental health of teenagers.

While TikTok can provide positive experiences, such as creative expression and connection, it also presents challenges, especially for young minds navigating self-esteem, body image, and social pressure. Understanding both the positive and negative impacts of TikTok on mental health, and learning how to strike a balance, is key to ensuring that teenagers can use the platform in a healthy and mindful way.

The Positive Aspects of TikTok for Teenagers

1. Creativity and Self-Expression: TikTok is a platform where teenagers can explore and showcase their creativity. Whether it’s through dance, music, art, or comedy, TikTok allows for self-expression in ways that many teenagers find empowering. For those who may feel shy or lack confidence in other areas of life, TikTok provides a space for them to be themselves and connect with others who share similar interests.

   
   

2. Building Communities and Support Networks: TikTok has fostered the creation of niche communities where teenagers can find belonging. Whether it’s mental health awareness, LGBTQ+ support, or fandom groups, TikTok provides a platform for teens to connect with others who understand their experiences. These virtual support networks can help teenagers feel less isolated and more connected to people who offer validation and encouragement.

   
   

3. Educational Content and Awareness: TikTok’s format also enables educational content to thrive. Many users share tips on topics ranging from mental health to studying techniques, career advice, and personal development. Educational influencers and organizations have found a platform to spread awareness about important social issues, such as mental health, environmentalism, and social justice, giving teenagers valuable knowledge and perspectives.

   
   

The Negative Aspects of TikTok on Teen Mental Health

1. Comparison and Body Image Issues: TikTok’s algorithm promotes content that tends to highlight idealized versions of beauty, success, and happiness. As teens scroll through endless streams of polished, edited videos, they may begin to compare themselves to influencers and peers who seem to have “perfect” lives. This constant comparison can lead to feelings of inadequacy, body image concerns, and a skewed sense of reality. TikTok’s emphasis on appearance-based content, including beauty and fashion trends, can exacerbate these issues for vulnerable teens.

   
   

2. Social Pressure and Validation: TikTok’s “likes,” comments, and follower counts create a measurable sense of validation, which can be especially powerful for teenagers. For some, the pursuit of likes and recognition becomes an unhealthy obsession. This constant search for external approval can erode self-esteem and create anxiety about one’s social worth. When videos don’t get the expected amount of attention, teens may feel rejected or overlooked, contributing to feelings of loneliness or depression.

   
   

3. Cyberbullying and Negative Interactions: Like other social media platforms, TikTok is not immune to cyberbullying. The anonymity of the internet can encourage cruel behavior, and for teenagers, whose sense of self is still developing, harsh comments or negative feedback can be particularly damaging. The pressure to fit in or gain approval can lead some teens to alter their behavior or hide their true selves, just to avoid negative reactions.

   
   

4. Disrupted Sleep Patterns and Mental Fatigue: TikTok’s endless scroll and addictive algorithm can lead to prolonged usage, especially late into the night. Teens may find themselves mindlessly scrolling, losing track of time, which can disrupt their sleep patterns. Lack of sleep is linked to a range of mental health issues, including increased anxiety, depression, and irritability. The overstimulation of constantly engaging with new content can also contribute to mental fatigue, making it harder for teens to focus on other important activities like school or family time.

   
   

How to Find Balance: Healthy TikTok Use

While TikTok can have negative effects, it’s important to recognize that balance is key. Here are a few strategies for maintaining a healthy relationship with TikTok:

1. Set Time Limits: Setting boundaries around screen time is one of the most effective ways to avoid the negative consequences of excessive TikTok use. Teens (and their parents) can use built-in features like the “Screen Time” or “Digital Wellbeing” settings on TikTok to set daily time limits for usage. Taking breaks or scheduling TikTok-free hours (especially before bedtime) can help reduce the risk of mindless scrolling and sleep disruption.

   
   

2. Curate Your Feed: TikTok’s algorithm shows users content based on their interactions, so it’s important to follow accounts that align with positive, healthy messages. By curating a feed of uplifting, educational, and body-positive content, teenagers can ensure that what they see on the platform supports their well-being. It’s also helpful to unfollow or mute accounts that promote unrealistic beauty standards, negative self-talk, or toxic comparisons.

   
   

3. Encourage Real-Life Connections: While TikTok can be a great way to connect with others, it’s crucial for teens to also nurture real-life relationships. Parents and caregivers should encourage open conversations about online experiences and emphasize the importance of face-to-face connections with family, friends, and peers. Building strong in-person relationships can help teens feel more supported and grounded outside of the digital world.

   
   

4. Promote Self-Reflection and Mindfulness: Encouraging mindfulness practices, such as journaling or meditating, can help teens process their feelings and develop a stronger sense of self-worth that isn’t tied to social media validation. Helping teens reflect on their TikTok use and recognize when it may be negatively affecting their mental health is an essential skill for maintaining balance.

   
   

5. Educate About Mental Health: Teens should be educated about the potential mental health risks associated with social media, including the impact of comparison, cyberbullying, and validation-seeking behaviors. By fostering open discussions about these topics, parents and educators can help teens recognize the importance of self-care and healthy boundaries online.

   
   

Conclusion

TikTok’s impact on teenage mental health is complex, offering both positive and negative experiences. On one hand, the platform can be a source of creativity, connection, and education, but on the other hand, it can fuel anxiety, body image concerns, and unhealthy social comparison. By fostering balance, promoting awareness, and encouraging healthy online habits, teens can enjoy the benefits of TikTok without letting it take a toll on their mental well-being. The key lies in setting boundaries, curating content, and maintaining real-world connections, all while recognizing the importance of self-reflection and mental health awareness.

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