While sleep may appear to be a reward or special treat for some, it is a vital biological process that is necessary for optimal functioning.Without proper sleep, the body cannot adequately process new information, create memories, rid itself of toxic waste, restore energy, balance hormone secretion, and repair cells.  Inadequate length and/or quality of sleep can lead to both mental and physical challenges. (Nunez & Lamoreux, 2023)

Our Built In Sleep Cycle

Our master biological clock regulates physical, mental, and behavioral changes that follow a 24-hour cycle.  This process is referred to as a circadian rhythm.  Sleeping at night and wakefulness during the day is an example of the circadian rhythm.  Day light alerts the body to send messages to the brain to release hormones that promote attention, awareness, and energy.  Conversely, in the evening, hormones that produce relaxation and sleep are released.  Because the circadian rhythm is deeply rooted in our biological systems, it is difficult to sleep during the day and stay awake at night.  Even when the length of sleep is adequate, frequent awakenings and the absence of deep sleep may occur when one attempts to sleep during the day (Suni & Dimitriu, 2023).

When Life Gets in the Way of Our Built in Sleep Cycle

Individuals who work nights, early mornings, rotating shifts, or irregular hours lose one to four hours of sleep per day, as they experience problems falling asleep and staying asleep (insomnia) during non-work hours (Pacheco & Rehman, 2023). A stressful job such as a police officer (Ma et al., 2015), healthcare worker(Stimpfel, 2020) or active-duty military (Troxel et al.), coupled with non-traditional work hours, compound the problem.  One of the most often reported complaints of military members returning from deployment is a sleep disturbance.

Sleep deprivation and sleep disruption may result in consequences that negatively impact health and day-to-day functioning. Furthermore, there is a bi-directional association between sleep problems and illness, meaning that sleep problems may cause or increase symptoms of illness and illness may cause or increase sleep problems. (Medic, Willie, & Hemeis, 2017).

Short Term consequences of sleep problems consist of but are not limited to:

• Emotional distress
• Mood changes
• Problems with decision making and memory
• Problems in work performance
• Increased negative reactions to stressful situations
• Physical complaints (e.g., low level pain, cold symptoms).
• Weight gain

Potential long term consequences may include:

• Depression and anxiety
• High blood pressure
• High cholesterol
• Digestive problems
• Heart conditions
• Diabetes

Tips for Promoting Better Sleep

Many individuals do not have the luxury of changing jobs or life circumstances to resolve sleep problems.  But there some simple things you can do to increase the probability of better sleep even if your daily waking/sleeping routines are not synchronized with your natural circadian rhythm (Shriane, Rigney Ferguson, 2022).

Try making simple modifications to your daily schedule.  Some of the ideas listed below may fit better into your lifestyle than others, and some may be more effective for you than others (Suni & Dimitriu, 2023; Lammers-van der Holst et al., 2020; health.mil., 2023).

• Before sleeping, set your thermostat to a cool temperature (no higher than 68 degrees).
• Wear sunglasses on your way home from working a night shift if you plan to sleep when you arrive home. Sunlight tells your body it is time to wake up.
• Block out as much light as possible using dark shades on windows, eye masks, and turning off computers that may be emitting light.
• Block out as much noise as possible. Turn off TVs and other mobile devices, close doors, and use ear plugs.
• Spend a few minutes winding down and clearing your mind before trying to sleep.
• Avoid caffeine (coffee and energy drinks), and nicotine (cigarettes) at least 6 hours before trying to sleep.
• Avoid alcohol intake. Even though alcohol has a calming effect, it negatively impacts the quality of sleep.
• If possible, take prescribed medications at times when side effects, such as stimulating effects) won’t interfere with sleep.
• Be careful with over the counter supplements. Melatonin, a popular supplement may actually worsen sleep problems if taken at the wrong time or wrong dose.  Seek out a sleep professional for advice before using it.
• Do not eat a large meal immediately prior to sleep. The work involved in digestion may reduce sleep quality.
• Moderate exercise relieves muscle tension and promotes relaxation. Several hours before attempting to sleep, move around and stretch.

If you experience challenges falling or staying asleep for a prolonged period, and your sleep problems are causing distress and problems with daily functioning, contact your health care provider.  Sleep problems may signify other health issues.  Your health care provider can explore and address the root causes with you, suggest options that may reduce sleeping challenges, and help you get back on track.

References

Health.mil. (n.d.). Sleep Tips for Sift Workers.  https://www.health.mil/Military-Health-Topics/Centers-of-Excellence/Psychological-Health-Center-of-Excellence/Real-Warriors-Campaign/Articles/Sleep-Tips-for-Shift-Workers

Lammers-van der Holst, H. M., Murphy, A. S., Wise, J., & Duffy, J. F. (2020). Sleep tips for shift workers in the time of pandemic. Southwest J Pulm Crit Care., 20(4), 128–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7189699/

Ma, C.C., Andrew, M.E., Fekedulegn, D., Gu, J.K., Hartley, T.A., Charles, L.E., Violanti, J.M., & Burchfiel, C.M. (2015) Shift work and occupational stress in police officers.  Safety and Health at Work, 6(1) 25-29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4372186/

Medic, G., Wille, M, Hemels, ME.  (2017) Short- and long-term health consequences of sleep disruption.  Nature and Science of Sleep.  9, 151-161. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

Nunez, K & Lamoreuz, K.  (2023) What is the purpose of sleep? https://www.healthline.com/health/why-do-we-sleep

Pacheco, D. & Rehman, A.  (2023) Shift work disorder. What it is, what causes it, and its potential complications.   https://www.sleepfoundation.org/shift-work-disorder

Sleep Health Foundation. (2023). Healthy sleep practices for shift workers. https://www.sleephealthfoundation.org.au/?view=article&id=1141:healthy-sleep-practices-for-shift-workers&catid=98

Stimpfel, A.W. (2020) Shift work and sleep disruption: Implications for nurses’ health.  American Nurse.  https://www.myamericannurse.com/shift-work-and-sleep-disruption-implications-for-nurses-health/

Suni, E. & Dimitriu, A.  (2023). Circadian rhythm.  What it is, what shapes it, and why it’s fundamental to getting quality sleep.   https://www.sleepfoundation.org/circadian-rhythm

Troxel, W.M., Shih, R.A., Pedersen, E.R., Geyer, L., Fisher, M.P. Fisher, Griffin, B.A., Haas, A.C., Kurz, J., Steinberg, P.S. (2015). Sleep in the military: Promoting healthy sleep among U.S. servicemembers. Rand Health Quarterly, 5(2), 19. https://www.rand.org/pubs/research_reports/RR739.html

Learn how to prepare your family and community

Every September, the United States observes National Preparedness Month as a reminder of the significance of proactive planning and community engagement in the face of adversity. This initiative calls for individuals, families, and communities to assess their readiness and take steps to prepare for emergencies in their homes, businesses, schools, and communities. National Preparedness Month encompasses prevention, protection, response, and recovery efforts to prepare the United States for all threats – whether they are natural or man-made disasters.

The concept of preparedness extends far beyond stockpiling canned goods. It involves a holistic approach encompassing mental, physical, and logistical readiness. At the individual level, being prepared means having a well-thought-out plan that addresses each person’s and family’s unique needs. This includes knowing how to contact loved ones during a crisis, understanding the emergency procedures of workplaces and schools, and having essential supplies readily available.

National Preparedness Month was established in the aftermath of the tragic events of September 11, 2001. In response to the9/11 attacks, the Federal Emergency Management Agency (FEMA) and the Department of Homeland Security (DHS) collaborated to establish a nationwide campaign aimed at raising awareness about emergency preparedness. FEMA’s “Ready” campaign was launched in 2003 as a national public service campaign to educate and empower Americans to prepare and respond to emergencies.

Tips to Prepare for an Emergency

Ready.gov (for Spanish, see Listo) asks individuals to do four things:

1. Stay informed about the different type of emergencies that could occur and their appropriate responses.
2. Make a family emergency plan.
3. Build an emergency supply kit.
4. Get involved in your community by taking action to prepare for emergencies.

Each year, National Preparedness Month focuses on a specific theme that highlights an aspect of preparedness and resilience. These themes are selected to address evolving challenges and empower individuals and communities with the tools and knowledge needed to navigate emergencies effectively. This year’s theme is Preparing Older Adults for Disaster.

Available Stress Counseling Services

Magellan Federal has proudly been providing stress counseling services to FEMA since 2001. Stress counseling is on-demand disaster-driven behavioral health stress counseling services to support FEMA employees while providing critical disaster response. Services include one-on-one counseling, employee management consultation, Psychological First Aid, assessment and referral, crisis intervention, program briefings, wellness talks, psychoeducational grief groups, and walkabouts. Since 2021, Magellan Federal has provided stress counseling services to over 40 disasters and 16,000 individuals.

Through awareness, education, and action, National Preparedness Month empowers communities to come together to share resources, knowledge, and support. Together, we can build a more resilient and secure future for ourselves and our communities. For more information about emergency preparedness and to start building your own emergency plan, visit Ready.gov.

Although 21% of U.S. adults have a mental illness, access to behavioral healthcare remains out of reach for most. From 2008 to 2019, the number of adults with any mental illness increased nearly 30%. The pandemic further exacerbated mental health problems for adults and sparked an expanding youth mental health crisis. As the demand for behavioral healthcare continues to grow, Magellan Healthcare recognizes the need to increase access.

Increasing Access to Evidence-based Care

Magellan has collaborated with NeuroFlow, an award-winning behavioral health technology company, to increase access to our evidence-based digital cognitive behavioral therapy (DCBT) programs and enhance engagement. With a history of over 20 years of research and development and an endorsement from the Substance Abuse and Mental Health Services Administration (SAMHSA), Magellan’s DCBT programs are integral components of our Digital Emotional Wellbeing program, including FearFighter® for anxiety, panic and phobia and MoodCalmer for depression. Both programs, as well as RESTORE® for insomnia and other difficulties sleeping, are available online in Spanish, further increasing access to evidence-based programs.

Understanding Digital Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a short-term intervention that behavioral health clinicians use to help individuals overcome negative thoughts and behaviors. CBT is effective for depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. CBT has been demonstrated to be as effective in certain conditions as other forms of therapy or psychiatric medications. Digital CBT (DCBT) is the implementation of CBT on a digital platform with the same core principles, language and exercises used in live practice that include:

• Learning to recognize thought distortions
• Evaluating distortions against reality
• Gaining a better understanding of others’ behavior and motivations
• Using problem-solving skills
• Developing a greater confidence in one’s own abilities
• Changing behavioral patterns
• Developing coping skills

True evidence-based DCBT follows the exact CBT process, differing from evidence-informed digital programs that use some CBT practices but are not built with fidelity to the intervention model. Learn more about evidence-based vs. evidence-informed behavioral health interventions here.

Impact of FearFighter and MoodCalmer on Mental Health

Our collaboration with NeuroFlow has yielded remarkable outcomes that underscore the power of innovative partnerships. In a recent study, members participating in the Digital Emotional Wellbeing program who completed 75% or more of FearFighter and MoodCalmer reported significant reductions in anxiety and depression symptoms within 90 days.

• FearFighter users experienced a 41% average reduction in Generalized Anxiety Disorder Assessment (GAD-7) scores, compared to other DCBT users who averaged an 11% reduction in GAD-7 scores.
• MoodCalmer users experienced a 24% average reduction in Patient Health Questionnaire (PHQ-9) scores, compared to an average 13% reduction among those who completed less of the program.

Beyond these impressive results, Magellan has seen a 124% increase in registrations after launching Digital Emotional Wellbeing over previous programs. Members also report high levels of satisfaction with the Digital Emotional Wellbeing program with 85% indicating they would recommend the program to someone else.

Visit Magellanhealthcare.com/digital-bh/ to learn more about the results and how our Digital Emotional Wellbeing program, including our award-winning DCBT programs improve anxiety, depression and more.

Sources:

• Exploring Barriers to Mental Health Care in the U.S. | AAMC
• What is Cognitive Behavioral Therapy? (apa.org)
• Satiani A, Niedermier J, Satiani B, Svendsen DP. Projected Workforce of Psychiatrists in the United States: A Population Analysis. Psychiatr Serv. 2018 Jun 1;69(6):710-713. doi: 10.1176/appi.ps.201700344. Epub 2018 Mar 15. PMID: 29540118.

FearFighter® and MoodCalmer are owned by CCBT Limited Corporation, United Kingdom. CCBT has granted Magellan exclusive rights to FearFighter® and MoodCalmer in the U.S.

Our world is always fluid, now more than ever, which can bring uncertainty into our daily adult lives. For kids still building core skills to manage life, or what I like to call their “tool bag,” change can be all-consuming.

Being the “new kid” at school is something most of us parents have been through at least once, but I will be the first to admit it has been a very long time (and I’m not willing to share just how long). During the pandemic, I homeschooled my son and when it was time to reenroll in a traditional school, he voiced some concerns about being the new kid at school. I tried to brush the moment over and told him he would be fine, but after he continued to verbalize his internal anxieties, I took a step back and put myself in his shoes. First, I visualized myself starting my new job and remembered what it felt like not to know anyone. I sat with those thoughts for a bit and then I reached way back in my memories from when I was the new kid at school and remember how that felt. It took both activities for me to really see how my son was being impacted by this change. Yes, worrying about changing schools and being the new kid is completely normal, but it doesn’t mean the matter should not be addressed. As a parent, it is important that we listen to our kids, even when we think we don’t have time or that the situation is not really that big of a deal.

Common Concerns of the New Kid at School

• Will the other kids like me?
• Will anyone sit with me at lunch?
• Will I understand what they’re doing in class, or will I be behind in the lessons?
• Will I like my teachers? Will they like me?

What can we do as parents to help ease our kids into their new schools? As a provider who works predominantly with military families that have children who transition schools on average nine times before graduating, I have some ideas:

First and foremost, always remember to share the positives with your child, because I promise they are usually focusing on the scary stuff- the negatives.

Positives of Changing Schools

• You get to make a fresh start.
• You get to make new friends.
• You can get involved in new activities.

Then, communicate with your child the tools they need to be successful during this transition. Give them something to have in their imaginary pocket (imaginary toolbox) and give them what they need to make their way. If it helps, work with them to make a tangible list that they can come back to. I have included a list below to help you out. In my experience, many times kids are just nervous about talking to new people, both their own age and authority figures, such as teachers and other adult helpers. Role-playing some scenarios that they may encounter as the new kid will help build their confidence. Change brings growth, and without growth, we would never have the opportunity to fill our “tool bag” with strengths to manage what’s to come.

Tips for Parents That Can Help with Being the New Kid at School

• Talk about it, remind them that talking about their fears can make them less scary. Let them know that you are available to listen, but also encourage them to share concerns with other safe family members.
• Call the new school ahead of time and set up a tour for both the student and the parents. If your child will ride the bus, take a pre-bus pick-up drive to get a better idea of the bus stop. You could even drive the bus route.
• Visit the school’s website and find out as much as you can about it. You could even make it into a family scavenger hunt. Here are a few ideas of what you could hunt for:
• What are the school’s colors?
• What are the school rules?
• How big is the school?
• What kind of sports activities are available?
• Is there a school newspaper or yearbook?
• What kind of clubs are available?
• Work with the child to pick out their own elective classes, or simply do some research ahead of time so they know who their teachers will be.
• Let the child help pick out their new school supplies, which with help with giving them some control over the new situation and increase positive excitement.
• Encourage your child to take some time to journal their current feelings, as well as reflect on past successes.

Here are suggestions for kids on how to make new friends:

• Smile and be friendly to everyone you meet; this behavior will go a long way.
• Join clubs, get active at school and in your community.
• Participate in sports, both team sports and individual sports
• Take group classes in school, or in the community.
• Spend time at a local park or playground, maybe bring a ball or jump rope with you.
• Be a good listener, everyone appreciates someone who listens.
• Stay positive when talking with others,
• Ask people about themselves, and really try to focus on what they share.
• Accept people as they are, we all have a story.
• Be helpful to others, look for ways to help.
• Give compliments and find ways to make others feel good.

Tips for Kids on How to Talk to New People

• Remember to smile.
• Take a deep breath and jump right in.
• Try to speak slowly.
• Make your voice clear and strong.
• Take your time, there is no need to rush.
• Do your best not to worry about being nervous.

Suicide Prevention Awareness Month, observed annually in September, serves as a crucial reminder of the importance of promoting mental health, offering support, and fostering hope to prevent the tragic loss of lives to suicide. Death by suicide among service members, veterans, and their families is becoming a national crisis. This population is at higher risk for common risk factors, including experiencing a mental health condition and having a physical health problem.

On Thursday, September 7^th, Magellan Federal hosted a webinar, “Suicide Prevention Strategies and Resources for Military Families” focused on the prevalence of suicide in the military and the resources and strategies that can be used to reduce military suicides.

In this Q&A, webinar panelist Jason Kuttner, Magellan Federal’s supervisor for the Adolescent Support and Counseling Service, shares insight into his work with suicide prevention.

Q: What is your role with ASACS and how were you able to develop the Suicide Risk Assessment protocols?

Jason Kuttner: I have been the ASACS Program clinical supervisor for Hawaii since 2018. I’ve been with the program since 2012, first as a counselor in Japan and Germany, then as a clinical supervisor for Asia from 2015-2018. Prior to working with ASACS, I worked in crisis mental health services in Oregon where I had a variety of roles including conducting involuntary commitment investigations, providing emergent crisis counseling services, and helping train law enforcement professionals as part of the CIT (crisis intervention training) program. In these roles, I have worked with countless individuals in mental health crises. I’ve had extensive training in best practices for working with suicidal individuals and I’ve been able to learn from first-hand experience what works to de-escalate crises including implementing wrap-around support to keep people safe in the short and long term.

Q: When discussing suicide prevention how are the needs of a service member or a veteran differ from a civilian?

Kuttner: Suicide rates among veterans are significantly higher than in the civilian population. Veterans are 1.5 times more likely to die by suicide than non-veterans.[1] Reasons for this include high exposure to trauma, stress and burnout, isolation and loneliness, easy access to and familiarity with firearms, and difficulties integrating into civilian life. Active-duty service member suicide rates have been climbing in recent years and are now on par with the general population. One of the most significant challenges with service members is reducing the culture of stigma to access mental health services. There is a perception that accessing mental healthcare may jeopardize a service member’s career opportunities. All the branches of service are working to try to reduce this stigma and to make it easier for service members to seek help when they need it.

Q: In your webinar presentation you mention the need for more community-based prevention. What does community-based prevention look like and why is it needed?

Kuttner: Community-based prevention means simply helping and encouraging people to find ways to connect with others. The most effective of these are not framed as ‘suicide prevention’ per se but are ways for people to find others with common interests to engage with. This can include hiking, recreational sports leagues, motorcycling groups, service work and volunteering, music and arts, spiritual and religious organizations, and basically any kind of hobbies and interests that people can do with others. In person, social connection is an important antidote to mental distress which is often exacerbated by isolation. Increasingly people are connecting online through social media, multiplayer gaming, and other ways. While this seems like a good idea and can be a way to connect with like-minded people, research has been showing a correlation between increasing use of social media with higher rates of depression, anxiety, and loneliness.

Q: Where can a service member, a veteran, or their family go if they feel depressed or are having thoughts of committing suicide?

Kuttner: There is good help there! The 988 mental health crisis and suicide lifeline was rolled out a little over one year ago. The lifeline connects people to local mental health support services including veteran-specific services. You can call or text and help is prompt, confidential, and professional. It is so important to know that there is no shame in having depressed and even suicidal thoughts; these are very common, and most people will have times in their lives when they experience dark thoughts including morbid ruminations. We need to reinforce the message that none of us are alone. Talking to somebody about these thoughts actually helps. The more people who are trained as peer supports to be able to know how to listen and talk to a person who is depressed and possibly suicidal the better. Many communities have access to free suicide prevention training such as ASIST and SafeTalk which are intended to train regular, non-mental health professionals to know how to be there for family members, friends, colleagues, and others who may be experiencing mental distress.

For service members who are worried about the stigma of accessing mental health support, chaplains are professionally trained to provide help and can help service members navigate their thoughts and feelings and help them determine what the next steps are to keep them safe. Also, the MFLC program- military family life counselors- are licensed mental health counselors contracted to provide non-medical counseling to service members and their families. MFLCs provide experienced guidance to help people resolve issues and access additional support if necessary.

Q: What are some barriers that might prevent a service member or a veteran from seeking help?

Kuttner: The most significant barrier is stigma- being worried that asking for help is a sign of weakness or might jeopardize their career or status in some way. It is so important to recognize that life is so much more than this present moment. Most suicidal crises are centered on the view that the circumstances that have led to this moment are not resolvable without an immediate and permanent way out. Sadly, the consequences of suicide have a ripple effect that can profoundly affect hundreds or more people in a person’s life. The crisis that a person is experiencing in the present moment can be overcome and the first step in doing so is letting it out, talking to somebody, and letting another person in to help bring some light into the darkness.

Who should watch this webinar and what would they gain?

Kuttner: Anyone who is interested in learning more should attend. Suicide has impacted or will impact most people at some point in their lives. All of us have times of difficulty and have people in our lives who suffer mental distress. The more we can do to get the word out that help is available and there are things that all of us can do to help ourselves and others in our lives, the better.

If you missed this important webinar, click here to watch the replay: https://www.magellanfederal.com/whats-new/mfed-inform/suicide-prevention-strategies-and-resources-for-military-families/

[1] National Veteran Suicide Prevention Annual Report,  September 2022

If you find yourself grappling with feelings of anxiety, irritability or depression amid scorching and unrelenting heat, you’re not alone. Sweltering heat can destabilize mood, exacerbate existing mental health conditions and complicate psychiatric drug treatment. Elevated temperatures have also been linked to surges in suicide rates. Finding ways to stay cool can be a good starting point to help reduce the impact of periods of intense heat on your mental health.

Tips for Coping with Extreme Heat

Below are simple yet powerful ways to help you and others manage extreme heat and stay mentally well during periods of extreme heat.

• Stay hydrated—Adequate hydration, including restoring electrolytes, is vital for maintaining mental and physical wellbeing during heat waves. Sodium, potassium, calcium and magnesium are key electrolytes, or charged minerals. They help balance fluids, nerve-muscle functioning and hydration. Keeping them balanced is key for your overall health and bodily functions.
• Manage medications—If you take medications, consult with your provider before combining your dose with excessive heat. Some mental health medications, like lithium for bipolar patients, might not be suitable for high temperatures. Since lithium affects the kidneys and sweating can alter its levels, it’s crucial to exercise caution when exposed to heat. Adjusting the dosage or avoiding heat altogether might be necessary to ensure your wellbeing and medication effectiveness.
• Cover your head—Wearing a hat, cap or other head covering can prevent heat-related illnesses like heat exhaustion and heatstroke by helping you maintain a cooler body temperature. It can also reduce sweating which decreases the likelihood of excessive fluid loss and dehydration.
• Wet your head— Pouring water on your head offers immediate relief by absorbing heat and evaporating and cooling your skin. This helps regulate body temperature and prevent overheating. The sudden coolness also improves alertness and cognitive function in hot conditions.
• Seek shade—Exposure to direct sunlight, especially during peak heat hours, also increases the risk of heat-related illnesses. Seeking shade reduces these risks and can help you maintain a comfortable body temperature.
• Stay cool—Embracing cooling strategies like taking cold showers, using fans or placing cold compresses on pulse points helps regulate your body temperature, prevent heat-related issues and promote positive mental health despite challenging weather.
• Exercise inside—If you normally go for walks outside, move them inside a mall or other large space with air conditioning. This change protects you from the heat and offers a controlled space for physical activity, improving your mental wellbeing and keeping you cool and comfortable. If this isn’t possible, change your exercise routine to exercise in the early morning or late evening to avoid the midday heat.
• Practice mindfulness—Engaging in mindfulness exercises like deep breathing and meditation can help you manage heat-related stress and anxiety. These practices not only promote mental clarity and emotional balance but also help in reducing the psychological impact of extreme heat, allowing you to navigate through challenging conditions with a sense of calm and resilience.
• Check-in—Regularly reach out to vulnerable family members, neighbors or friends, offering support and assistance as needed. This act of care can strengthen bonds and provide a sense of purpose and connection, benefiting both your mental wellbeing and the wellbeing of those you care about.
• Visit Heat.gov—With proper planning, education and action, many of the impacts of extreme heat can be prevented or reduced. Heat.gov provides valuable guidance, including information, tools and resources to help you stay safe before, during and after a heat wave and understand the impact of extreme heat on vulnerable populations.

Remember, staying proactive and well-prepared is key to maintaining your mental health during periods of extreme heat.

For more mental health resources, visit MagellanHealthare.com/bh-resources.

Sources:

• Excessive heat and its impact on mental health | BCM
• Heat Health Awareness: Why it’s Important for Persons with Substance Use Disorders and Mental Health Conditions, Caregivers and Health Care Providers
• Heat Singes the Mind, Not Just the Body
• Psychiatry.org – Extreme Heat Can Take a Toll on Mental Health
• Understanding effects of heat on mental health – Mayo Clinic News Network

Talking about suicide is very important if you are worried about someone who may be struggling, or you feel suicidal. Discussing suicide does not make it more likely to happen. Showing you care helps reduce the risk of suicide.

If you are worried about someone who may be feeling suicidal or you are having suicidal thoughts, consider these tips.

You can also register for our upcoming webinar, “Say more, save a life” on September 29, 2023.

How you can help someone who may be feeling suicidal

Having an open, supportive conversation can be a lifeline for a person who’s thinking about ending their life.

Don’t be afraid to be direct.

You might say, “I’m concerned about you, have you had thoughts about harming yourself?” The person may be relieved to talk about it. Try to stay calm and not seem too shocked. Do not be judgmental. Accept that their feelings are real and let them know you care.

Be a good listener.

Pay attention and take them seriously. Make eye contact and don’t interrupt. Be alert for any reasons they give for wanting to live. When they’re finished, ask questions to ensure you understand what they said. Repeat what you heard, including anything they mentioned about what makes their life worth living.

Encourage and help them to seek support.

Tell them they deserve support and the most important thing they can do is speak to someone. You can say, “I know there are hotlines with trained counselors you can talk to confidentially. Would you like me to stay with you while you contact one?” Ask them if they have a plan. It may be scary to talk about, but a detailed plan contributes to a higher risk. Even if they don’t have a plan, take all talk of suicide seriously.

Follow these tips to help someone get support

• Offer to text or call 988, the Suicide and Crisis Lifeline, together.
• Call or text 988 yourself if the person is unwilling to.
• Call 911 if there is an immediate risk of harm and tell the operator you need support for a mental health crisis.
• Stay with them until they are connected to help.

If you are having suicidal thoughts

You are not alone. People from all walks of life have had suicidal thoughts at some point in their lives. While the pain may seem overwhelming and permanent, remember that crises are usually temporary. Give yourself the time necessary to allow things to change and the pain to subside.

Five steps to follow if you are feeling suicidal

1. Promise not to do anything right now. Thoughts and actions are two different things—your suicidal thoughts do not have to become a reality. Give yourself some distance between thoughts and actions.
2. Avoid drugs and alcohol. Suicidal thoughts can become more intense if you have taken drugs or alcohol.
3. Make your home safe. Remove things you could use to hurt yourself, such as pills, knives, razors, or firearms. If you can’t do that, go to a place where you feel safe.
4. Do not let fear, shame or embarrassment prevent you from seeking help. The first step in coping with suicidal thoughts and feelings is sharing them with someone you trust, (i.e., a family member, friend, therapist, clergy member or an experienced helpline counselor).
5. Have hope. People DO get through this. Even people who feel as badly as you do survive these feelings. No matter what you are experiencing, give yourself time to move through it, and don’t try to go it alone.

Additional emotional support resources

For more on suicide prevention, visit our website for September Suicide Prevention Awareness Month, MagellanHealthcare.com/Prevent-Suicide, and be sure to check out the suicide prevention tip sheets and awareness campaign toolkit.

You can also register for our upcoming webinar, “Say more, save a life” on September 29, 2023.

Retirement is often seen as a time to relax, enjoy hobbies and spend time with loved ones. However, for many older adults, it can also be a time of loneliness and isolation. According to a study by the University of Michigan National Poll on Healthy Aging, 34% of older adults felt a lack of companionship and 27% felt isolated from others during the past year.

Chronic loneliness can have detrimental effects on older adults’ physical wellbeing, mental health and life expectancy. It can even shorten life expectancy more than being overweight or sedentary, and as much as smoking. Older adults may also feel lonely as a result of health problems. For example, an older adult who has hearing loss or mobility concerns may find it difficult to interact with others socially.

Having meaningful social connections and frequent interactions may help alleviate loneliness. The seven tips below can help older adults stay connected and engaged during retirement.

• Staying connected with family and friends—Family and friends are an essential source of support and social interaction. Older adults should try to stay connected with loved ones, whether through phone calls, video chats or in-person visits. Planning regular activities or outings with family and friends can help keep relationships strong and prevent feelings of loneliness.
• Engaging with religious groups—Religious communities often offer a supportive and inclusive environment where older adults can connect with individuals who share similar values and beliefs. Many religious groups also attract people from different age groups, creating opportunities for intergenerational connections, mentorship and the sharing of wisdom and experiences.
• Joining a community group or club—Whether it’s a book club, gardening group or volunteering organization, becoming a part of a community group or club with similar interests is a great way for older adults to connect with others and build relationships while pursuing interests.
• Learning something new—Retirement provides more time to explore new hobbies and interests. Taking a class, attending a workshop or joining a discussion group are fun ways for older adults to learn something new and pass the time, and a great way to meet new people.
• Volunteering—There are many opportunities for older adults to volunteer, whether it’s at a local food bank, hospital or animal shelter. Volunteering can provide a sense of purpose and fulfillment. And it’s a great way for older adults to give back to the community while building social connections.
• Joining a home visiting program—These programs connect older adults with compassionate volunteers who provide regular companionship, meaningful conversations and support. By welcoming friendly faces into their homes, older adults can alleviate isolation, foster new friendships and create a fulfilling support network.
• Embracing technology—Technology provides many opportunities for social connection and interaction. Older adults can use social media platforms like Facebook, Instagram and NextDoor to stay in touch with family and friends, as well as online communities like Meetup to find groups and events based on interests.

When loneliness becomes too much

If feelings of loneliness persist and begin to impact older adults’ overall wellbeing, seeking professional help may be necessary. Mental health professionals can provide older adults support and guidance on coping strategies and techniques for managing loneliness.

Retirement can be a fulfilling and enjoyable time for older adults, but it can also come with feelings of loneliness and isolation. Utilizing these tips can help older adults stay connected, engaged and maintain good mental health during this new phase of life.

Magellan Healthcare Older Adult Assistance

At Magellan, we understand the unique challenges older adults may face during retirement. That’s why we offer our Older Adult Assistance program. This program is designed to provide older adults the relationships and resources they need to thrive during retirement. Visit here to learn more about our Older Adult Assistance program.

Source:

• Loneliness and Health | National Poll on Healthy Aging (healthaging.poll.org)