Hope to Cope with Stress, Depression, & Suicide

Rita Mercer Author

Strategies to cope with stress, depression, and suicide through awareness, resilience, and support. Discover hope and actionable steps to heal.

Welcome, dear readers, to an important conversation about coping with stress, depression, and suicide. These wellness topics touch all our lives in some way. Together, let’s explore the science behind these challenges, learn how our bodies and minds respond, and uncover actionable steps and resources to mitigate moments of overwhelm and hopelessness.

Though this topic is heavy, it’s a conversation we must have to overcome stigma and increase awareness, to offer true hope for healing and recovery.

Who Am I?

As a wellness and mindset coach and a licensed counselor with over a decade of experience, I consider it a sacred honor to help clients navigate their healing journeys. Witnessing transformations—from darkness to light—fuels my passion for this work each and every day. Even amidst the heaviness of life’s challenges, hope remains central to my approach. I truly believe that hope connects us to the present and the future, providing the foundation for building a resilient life.

Take a moment to reflect: 

What gives you hope? 

For me, it’s my faith in God, my vision for a better tomorrow, and the love of my family. 

Identify your anchor; it can be a powerful tool in moments of struggle when you need more clarity, when you have more questions than answers.

Increasing Awareness

Awareness is the first step to addressing stress, depression, and suicide. Developing this awareness involves practices like journaling, where you can process thoughts and identify patterns, and mindfulness techniques that help you stay present and attuned to emotional and physical cues. 

By fostering this self-awareness, you can more effectively address challenges as they arise. Being mindful of our thoughts, feelings, and behaviors—and checking in with loved ones—can stop small fires before they grow. 

Connection is key; we are wired for it, and isolation only deepens the struggle, making us feel more alone.

Understanding Stress

Stress is the body’s natural response to perceived challenges or threats. While short-term stress can motivate us, chronic stress can take a toll on our mental and physical health, potentially leading to trauma. Prolonged exposure to stress disrupts our body’s balance, underscoring the importance of managing stress effectively with a consistent self care plan.

Understanding Depression

Clinical depression goes beyond just feeling sad. It’s a mood disorder that affects how we think, feel, and function in daily life. Symptoms include hopelessness, fatigue, and loss of interest in once-enjoyed activities. If left untreated, depression can lead to suicidal thoughts.

Understanding Suicide

Suicide is often the result of untreated mental health conditions, like depression. Common risk factors include a history of trauma or abuse, substance misuse, chronic pain, or a family history of suicide. 

Warning signs may include:

- talking about feeling hopeless or being a burden
- withdrawing from loved ones
-  changes in mood or behavior
-  giving away personal belongings

Recognizing these signs can be the first step in offering support and potentially saving a life. Suicidal ideation can range from passive thoughts to having an active plan. Discussing this openly helps break the stigma and save lives.

Sobering Statistics

• In 2022, over 49,000 people died by suicide in the U.S., equating to one death every 11 minutes (CDC - Centers for Disease Control).
• Men complete suicide at four times the rate of women, often using more lethal methods.

These numbers highlight the urgent need for awareness and action.

The Science of Stress and Resilience

Our nervous system regulates our response to stress through two main systems:

• Sympathetic Nervous System (SNS): Activates the "fight or flight" response during perceived threats.

• Parasympathetic Nervous System (PNS): Helps the body calm down and restore balance, activating the "rest and digest" response.
  

When we’re stuck in a prolonged SNS state, our capacity to cope diminishes. But by practicing deep diaphragmatic breathing, mindfulness, and other calming techniques activates the PNS, fostering resilience and restoring balance. 

For example, diaphragmatic breathing involves sitting or lying in a comfortable position, placing one hand on your abdomen, and taking slow, deep breaths through your nose, feeling your stomach rise. Then, exhale through your mouth while gently contracting your abdominal muscles. 

Another calming exercise is the 5-4-3-2-1 technique, a mindfulness exercise: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. These practices ground you in the present and help alleviate stress.

Resilience and the Window of Tolerance

Our emotional capacity, or "window of tolerance," determines how we handle stress. Chronic stress shrinks this window, leading to hyper-arousal (anxiety, overwhelm) or hypo-arousal (numbness, shutdown). Developing a self-care plan expands this window, enabling us to navigate life’s ups and downs more effectively.

Reflection questions:

• What’s your biggest stressor right now? Write your thoughts in a journal to better understand your feelings and identify patterns.
• Are these challenges temporary or permanent? Consider discussing your answers with a trusted friend, family member, or counselor for deeper reflection and insight.

Identify what’s heavy on your plate and chart a path forward, and seek out support when needed. 

Remember: This feeling is temporary and this too shall pass.

Practical Steps for Mental Wellness and Suicide Prevention

1. Increase Awareness:
   • Recognize the signs of stress, depression, and suicidal ideation.
   • Common stress responses include increased heart rate, rapid breathing, muscle tension, and digestive issues.
2. Practice Self-Care:
   • Engage in activities that calm the mind and body, like deep breathing, meditation, and gentle exercise.
   • Regular self-care expands your window of tolerance, building resilience.
3. Reach Out:
   • If you or someone you know is struggling, don’t wait. Talk to a trusted friend, family member, or professional.

Resources for Help

If you or a loved one is in crisis, here are some resources to reach out to:

• National Suicide Prevention Lifeline: Call or text 988
• Crisis Text Line: Text HOME to 741741
• Emergency Services: Call 911 for immediate help

Remember, seeking help is a sign of strength, not weakness.

Closing Thoughts

Stress and depression are deeply human experiences, but they don’t have to define your journey. With awareness and resilience, hope can light the way forward and provide more support for those impacted by suicide. 

My dear, you are worthy of rest, balance, and joy. 

Take small steps today to nurture your well-being and reclaim your sense of hope.

For more tools and wellness strategies, visit www.daringwell.com/path. 

Together, we can create a life of resilience, peace, and wholeness.

Are you looking for more inspiration for wellness tips & coping skills?

Check out The Daring Well Podcast:

• YouTube
• Spotify
• Apple Podcasts

Categories: : Coping, Depression, Hope, Resilience, Stress, Suicide