Mental health is an often overlooked aspect of well-being, especially in India, where it is still considered taboo. Because of this, most people suffer in silence or are not even aware that they may be struggling with mental illnesses. Furthermore, with most people presenting their best selves on social media, mental health can be a difficult topic to tackle, as real struggles are often hidden behind trends. online and odd reels. However, recognizing the early signs, including persistent feelings of sadness, irritability, fatigue, loss of interest in activities, difficulty concentrating, and changes in sleep or appetite, is key. to prevent crisis. Although everyone experiences these symptoms from time to time, their intensity and duration are important indicators of when professional help is needed. The Role of Community Support Open and honest conversations about mental health are vital to the healing process because it helps people realize they are not alone. In such a situation, seeking community support and expert help provided by social community apps like coto is important as it helps people – especially women – find comfort and a sense of belonging. These spaces help break down the stigma surrounding mental health, allowing people to understand that their worries do not define them. Thereby, allowing them to face their fears and speak up about their challenges, overcoming these conditions. When it comes to women, the problems that lead to their mental difficulties mostly stem from abusive families, toxic work environments, marital troubles, and childhood trauma, etc more. While some women have found the courage to speak and open up, many of them are still hesitant. This is where community support is needed as it also provides practical support. Not only does it remove stigma, but it also helps validate the feelings of those who have suffered. This is a great place to find mental health resources like therapists, blogs, articles, and sometimes, even online counseling where you can stay anonymous while still asking questions yours. When someone is battling mental health challenges, feelings of isolation can often add to feelings of insecurity, hopelessness or helplessness. However, a simple conversation, silent presence, or knowing that someone cares about you to check in can go a long way in times of need. Talking to a trusted person not only brings relief but also perspective. Coping with panic attacks, extreme suicidal tendencies, and other mental health challenges. Some techniques that may be helpful when someone is experiencing the intense emotions of suicide are: Grounding Techniques: A strategy I recommend for grounding, which involves bringing one’s attention back to Present. Suicidal thoughts can cause individuals to feel disconnected from reality, but grounding techniques such as the ‘5-4-3-2-1’ exercise can help. To do this, focus on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Reach out: You may find it difficult to reach out to someone in times of distress, but this is one of the most effective ways to navigate suicidal thoughts. This could be a family member, friend, helpline or even your online community. When you talk about what you’re feeling, it can help you process your emotions. Distraction activities: In times of emotional crisis, distraction can be a powerful tool. Activities that require mental focus, such as solving puzzles, drawing, writing, playing a musical instrument, or going for a walk, are a powerful means of distraction. These help you divert your attention from intense emotions and provide rest. Breathing exercises: Practicing slow, deep breathing can help regulate feelings of anxiety by slowing the heart rate and calming the mind. An effective breathing technique is ‘Box breathing’, where you sit or lie in a comfortable position, inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold your breath for 4 seconds. Repeat this cycle for 5-10 minutes. Try to reframe your thinking: You may not feel like focusing on the positive. But it can help you reframe your thinking. You can try one of the following exercises. Write down the things you are grateful for. Write down 3 things you are grateful for in life. For example, your phone, a close friend and your loved ones. You can also write a thank you letter to your loved one, saying how grateful you are. Adjust the negative things. Maybe you’re thinking about a negative situation or experience. You could write this down then think of two positive things that came out of it. The negative could be “I am suicidal.” Two possible positives are: ‘I know I have people I can reach out to’ and ‘I’ve connected with survivors so I know it’s possible’.
This article is co-written by Dr. Mona Gujral, Chief Psychologist, coto – a social community app just for women and Aparna Acharekar, co-founder, coto
