Goodnewspaper: The Mental Health Edition

@GOODGOODGOODCO

THE MENTAL HEALTH EDITION

ISSUE 22

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H E L LO H E L LO!

Mental Health & Doing Good

3

WHO MAKES THE GOODNEWSPAPER?

Last February, the Goodnewspaper officially went monthly.

A little more than a year after the pandemic began, we’re

After two years of making a quarterly newspaper, we decided

beginning to see the light at the end of the tunnel. In the U.S.,

the world might need more good news. We made the switch,

many Americans have been vaccinated or have an idea of

brought on another 1,000 new subscribers, and launched with

when they’ll have access to a vaccine, and globally we’re hope-

the first-ever Mental Health Edition of the Goodnewspaper.

ful that we can collectively ensure every person, regardless of

We’d covered mental health in individual stories in the Good-

their location or resources, can get access to this life-saving

Art Director

newspaper, on social media, and especially on our podcast,

and game-changing jab.

Carra Sykes - @carrasykes

“Sounds Good with Branden Harvey” — and those stories were

But we still face many problems. Between the growing vio-

among our most popular of all time. We were hoping a whole

lence and racism against the Asian community, the continued

edition of the Goodnewspaper focused on mental health

problems with gun violence, and the looming threat of climate

would be equally helpful for this community.

change — among so many other issues — we have a lot of

We wrote, illustrated, and published the paper, all while we

work to do.

Editor-in-Chief Branden Harvey - @brandenharvey Managing Editor & Writer Kailey Thompson - @kaileythompson

Director of Community & Creative Megan Burns - @meganburnsyou Communications Manager Margaux Madamba - @msdm.x Community Manager

were hearing talk of a mysterious new virus. And then next

At Good Good Good, we serve to help you feel more hopeful

thing you know, the whole world changed. The world we all

and do more good. We are a community that looks at problems

Julio de la Torre - @julioadrian.d

knew was completely upended seemingly overnight, and with

and knows that we have a role — big or small — to play in creat-

that brought unique mental health challenges for all of us.

ing solutions. But it’s nearly impossible to make a meaningful

Director of Partnerships

To be honest, we assumed Good Good Good would go out

impact without feeling some degree of hopefulness first. You

of business. Our shipping was affected by the virus. Money

can’t pour from an empty bucket, and you can’t create a better

was getting tight for our community. And all of our advertis-

world if you can’t imagine it first.

Steve Wallace - @stevenboydwallace Creative Strategist Sammi Harvey - @sammi.harvey Event Producer

ers pulled out. But surprisingly (or not surprisingly), within

And so my hope is that this issue, the second-ever Mental

a month, this new issue of the Goodnewspaper, The Mental

Health Edition of the Goodnewspaper, will give us a bit of hope.

Health Edition — which we created before we knew that the

I hope it’s a reminder of the good in the world, the helpers who

Ambassador Strategist

world would be collectively struggling with mental health

are showing up to make a difference for people, and the oppor-

Bri Leever - @brileever

— was 100 percent sold out. People bought every last issue.

tunity each of us have to get involved and make a difference.

(Some of you even got my personal copies that had originally been shipped to my partner and me.)

The world needed good news. We all needed a conversation about mental health and resources to carry us through the challenges that laid ahead.

Thank you for celebrating good with us. And thank you for

Michelle Ellamae - @ellamaeproductions

Centerfold Poster Artist Megan Burns - @meganburnsyou

joining in and becoming the good with us as well.

— BRANDEN HARVEY, @BRANDENHARVEY Editor-in-Chief, Goodnewspaper

•••••••••••••••••

GET GOOD NEWS IN YOUR NEWS FEED Join 332,000+ people who get good news from us on Instagram, Twitter, Facebook, and our brand-new Pinterest account at @goodgoodgoodco

Note: This issue of the newspaper includes stories

can log into your Good Good Good Membership

about difficult topics such as self-harm and suicide.

at goodgoodgood.co and read all of our past issues

We believe these stories will help you feel hopeful

centered around topics that may be less triggering

about these topics, but if you’re struggling with your

at this moment.

own mental health right now or if the struggles of a

On page 18, you’ll find a list of resources,

loved one make reading this difficult for you in this

call centers, and other recommendations. If

moment — please take care of yourself.

you’re struggling, please don’t hesitate to get

If you need to read an issue of the Goodnewspaper focused on something besides mental health, you

help. Your story matters. Hope is real. And good news is ahead.

This issue of the Goodnewspaper was printed in March 2021 and released in April 2021.

W E H AV E G O O D N E W S

4

A Group Of Grandmothers In Zimbabwe Are Using A Bench To Tackle Depression Zimbabwe is pioneering a unique approach to mental health

Japan Just Appointed A “Minister of Loneliness”

— and is seeing life-changing results.

In an effort to reduce loneliness and social isolation, in

People in Zimbabwe suffering from depression have few

February Japan appointed a “Minister of Loneliness.”

Japan has a history of high suicide rates, and suicide is

options because of a shortage of mental health professionals in the country. As of May 2020, there were just 12 psychia-

try. Rates have been declining steadily since 2003, but in

A Kansas Couple Is Brewing Beer For Suicide Prevention

2020 rates began to rise again. Last October, more people

A few years ago, Dave Mobley gave up his career with the U.S.

Nearly two decades ago, Dixon Chibanda, a psychiatrist in

died from suicide than had died from COVID-19 in Japan

Postal Service to follow his passion — brewing beer. Now he

Harare, Zimbabwe, was the only psychiatrist in the country

in all of 2020. (But see our story on page 16 about how sur-

and his wife, Emily, are brewing for a cause.

working in the public health space. His supervisors told him

the leading cause of death in men aged 20–44 in the coun-

trists practicing in Zimbabwe, a country of more than 16 million people.

prisingly low suicide rates were around the world in 2020.)

The Mobley’s Lenexa, Kansas brewery, Limitless Brewing,

that there were no resources they could give him. They could,

Prime Minister Yoshihide Suga appointed Tetsushi

took off, and it wasn’t soon before Emily quit her job to join

however, give him 14 grandmothers and provide access to the

Sakamoto to oversee government policies to deal with lone-

Dave in running the brewery full-time. Sadly, Dave’s younger

space outside.

liness and isolation. The minister will primarily oversee the

brother, Josh, never got to see the brewery.

coordination of efforts between different ministries that hope to address the issue alongside a task force.

Just 10 days before opening the brewery, the day after his birthday, Josh died by suicide.

So he came up with the idea for a friendship bench.

Since 2006, Chibanda and his team have trained over 400 grandmothers in evidence-based talk therapy, which they

"Women are suffering from isolation more [than men

"If you've never been through this kind of loss, there's just

deliver for free on outdoor benches in more than 70 commu-

are], and the number of suicides is on a rising trend," Suga

no answers, and that's the hardest part, you're left with this

nities in Zimbabwe. In 2017 alone, the Friendship Bench, as

told Sakamoto at a news conference announcing the new

emptiness, and you have no closure to it," Emily told KSHB

the program is called, helped over 30,000 people.

role, according to the Japan Times. "I hope you will identify

News in Kansas City.

problems and promote policy measures comprehensively."

Loneliness and isolation impact not only mental health,

Now they’re sharing Josh’s story in the hopes of helping others.

“A lot of people think I’m a genius for thinking of this, but it’s not true,” Chibanda told the BBC. “I just had to work with what was there.”

but physical health, too: According to reporting from Insid-

Since opening, they've raised money for Johnson County's

The program makes highly effective mental health services

er in 2018, loneliness can lead to depression, inflammation

Suicide Prevention Coalition, including $5,000 last year.

affordable and accessible. And it’s been so successful because

in the body, increased risk of heart disease, and early risk

The money helps to fund promotional material, including

it blends traditional talk therapy with Indigenous concepts,

of death.

magnets and coasters with suicide hotlines printed on them

combining local knowledge and wisdom with evidence-based

that are used at local restaurants and bars.

clinical treatments.

The U.K. was the first country to appoint a loneliness minister in 2018, after a 2017 report from the Jo Cox Foun-

Last year, the Mobleys also brewed a limited-edition

The method has been empirically vetted and has expand-

dation found that more than nine million people in the U.K.

beer called "Your Story Is Not Complete." On the back, the

ed to four other countries, including New York City in the

said they often or always felt lonely.

Johnson County 24-hour crisis hotline number was listed.

U.S. The New York City benches were piloted in 2016 and

100 percent of the proceeds went to youth suicide prevention

launched in mid-2017, attracting some 30,000 visitors during

through the program Sources of Strength.

their first year. The city so far has three permanent benches

While it’s too soon to know if these initiatives will be effective, we feel hopeful about governments innovating as they create new solutions to problems that have long been ignored.

"Everyone has ups and downs in life,” Dave told KSHB

in the Bronx, Brooklyn, and Harlem, and the program hosts

News. “We all have our own scars. It's fine to speak about it.”

pop-ups at festivals, churches, food pantries, parks, and more.

THREE SIMPLE WAYS TO MAKE A DIFFERENCE FOR MENTAL HEALTH WITHOUT LEAVING YOUR HOME SHARE HOPE

DONATE

VOLUNTEER

You never know what's going on in a stranger's life. Share meaningful words on social media, put your Goodnewspaper's centerfold poster up in your window, or put up a sign from dontgiveupsigns.com for your neighbors.

If there's an organization that's uniquely affected you or a loved one's mental health, become a monthly donor.

Even if it's $5 per month, your consistent donation can make a world of a difference.

If you're passionate about mental health, a great way to get involved is to volunteer at a crisis center, many of which are fully virtual. Sign up for training from Crisis Text Line or another organization listed on page 18.

W E H AV E G O O D N E W S

5

Experts Say There Could Be Some Mental Neuroscience Says Listening To This No Surprise: Pets Are Linked To U.K. Teens’ Anxiety Levels Dropped Health Positives Following The Pandemic One Song Can Reduce Anxiety by Up Maintaining Better Mental Health And During The Pandemic Americans are likely to continue to face psyto 65 Percent Reducing Loneliness During Lockdown According to an August 2020 study from chological issues after the pandemic, but ex-

Neuroscientists out of the U.K. have discov-

Sharing a home with a pet appeared to

the University of Bristol, U.K. teens

perts predict there to be a few positive for our

ered which songs can calm your nervous sys-

act as a buffer against psychological

experienced less anxiety during the

mental health, too.

tem, significantly reducing anxiety.

stress during lockdown, a survey from the

COVID-19 pandemic.

Julie Lythcott-Haims, author of “How to

Sound therapies have long been a pop-

Raise an Adult,” told the Wall Street Journal

ular way to relax and restore health. For

in March that one positive might be that em-

centuries, Indigenous cultures have used

Most people who took part in the

ployers will offer more support.

music to enhance well-being and improve

research perceived their pets to be a

health conditions.

source of considerable support during the

Researchers told the BBC the results

"It’s absurd to think that something so

University of York and the University of Lincoln shows.

Thirteen to 14-year-olds were less anxious during lockdown than they had been in 2019, the study suggests. Both girls and boys recorded decreased levels of anxiety.

normal would not be recognized as much as

Now neuroscientists have found the top

lockdown period. More than 90 percent of

were a "big surprise,” raising questions

a workplace concern or fact of life as the flu,

song that produces a greater state of relaxa-

study participants said their pet helped

about the impact of the school environment

getting pregnant, deaths in the family," she

tion than any other music tested to date.

them cope emotionally with the lockdown,

on teenagers' mental health.

told WSJ.

Study participants attempted to solve

and 96 percent said their pet helped keep

Arthur C. Evans Jr., chief executive of the

puzzles as quickly as possible. The puzzles

American Psychological Association, said

induced stress, and participants listened to

“Findings from this study also

everyone's lives into turmoil, the natural

mental health might be treated more like

different songs while researchers measured

demonstrated potential links between

expectation would be to see an increase in

physical health.

brain activity and physiological states, in-

people's mental health and the emotional

anxiety," lead author Emily Widnall told

cluding heart rate, blood pressure, and rate

bonds they form with their pets,” lead

the BBC. "While we saw anxiety levels rise

of breathing.

author Elena Ratschen said in an article

for a few of our participants, it was a big

The song, “Weightless” by Marconi Union,

from the University of York. “Measures

surprise to discover quite the opposite was

resulted in a striking 65 percent reduction in

of the strength of the human-animal bond

the case for many of them."

Finally, Adam Brown, associate professor

participants' anxiety and a 35 percent reduc-

were higher among people who reported

She said teenagers who felt least con-

of psychology at the New School for Social

tion in their usual physiological resting rates.

lower scores for mental health-related

nected to school before lockdown saw a

Research, said post-pandemic we can use

The song was actually created to work

outcomes at baseline.”

larger decrease in anxiety.

“We built hospitals and clinics to treat illness as it happens,” he told WSJ. “We have to build the same kind of infrastructure for mental health."

them fit and active.

"With the whole world in the grip of a devastating pandemic, which has thrown

this way. The band worked with sound

The strength of the human-animal

"As schools reopen, we need to consider

“We are going to see … seismic shifts in

therapists to carefully arrange harmonies,

bond did not differ significantly between

ways in which schools can be more sup-

… how we empower people and give them

rhythms, and bass lines to help slow

species with the most common pets

portive of mental health for all students,”

a sense of control and agency to help shape

the listener's heart rate, reduce blood

being cats and dogs followed by small

Judi Kidger, from the University of Bristol,

their experiences of work in relation to their

pressure, and lower levels of the stress

mammals and fish.

told the BBC.

well-being," he told WSJ.

hormone cortisol.

technology to avoid burnout.

The pandemic has made negative psy-

Next time you need a good song to listen

chological effects, that’s to be sure. But these

to as you relax, try “Weightles." In fact, con-

expert opinions give us hope that things can

sider listening to this while you read the rest

get better.

of this Goodnewspaper.

WHAT'S THIS? THIS IS THE GOOD BAR.

We believe in celebrating good and then joining in and making a difference ourselves. The Good Bar is full of recommendations from the Good Good Good community on how to take action in meaningful ways. Start small and work your way up.

HOW TO SUPPORT ANIMAL SHELTERS (AND ESPECIALLY THE ANIMALS IN THEM) GO OD

BET TER

BEST

Financial donations make a huge difference toward shelters being able to help animals in your community. Consider committing to a small monthly donation so your local shelter knows they can count on you.

Reach out to your local shelter about volunteering. It's truly hard to beat investing your time at a local animal shelter.

Visit adoptapet.com/animal-shelters to find contact information for a shelter near you.

Adopt a pet from a shelter in your community! It truly makes a difference in two lives (yours and theirs). Pro-tip: theshelterpetproject.org is one of the easiest ways to get to know dogs, cats, and shelters in your area.

MORE GOOD NEWS

6

A Program That Replaces Police With Mental Health Professionals Is Working

Gratitude Actually Changes Your Brain — Even If You Struggle With Your Mental Health

Six months into a program that replaces police with mental

There’s an activity that isn’t very taxing but has significant

and behavioral counselors, no one was arrested during a call

benefits for your brain: practicing gratitude. Robert

response. Not one person.

The STAR (Support Team Assisted Response) program in Denver, Colorado puts troubled nonviolent people into the

Video Games Can Be Good For Your Mental Health

Emmons, the world's leading scientific expert on gratitude,

Researchers recently found that time spent playing video

is one of many researchers over the past decade who have

games is positively associated with well-being.

found that people who consciously count their blessings tend

hands of health care workers, not police. STAR responds to

The November 2020 study by the team at the Oxford

certain types of calls: an intoxicated person, suicidal distress,

Internet Institute, University of Oxford, focused on players

A 2017 study tackled an important question facing

welfare checks, indecent exposure, trespassing, and syringe

of Nintendo's Animal Crossing and Plants vs. Zombies:

researchers: Most research studies on gratitude have

disposal.

Battle for Neighborville by Electronic Arts.

been conducted with well-functioning people. Is gratitude

to be happier and less depressed.

Since June 1 of last year, a mental health clinician and a

The findings throw some doubt on long-held assumptions

paramedic have handled low-level incidents, such as tres-

that gaming causes aggression or addiction — though

passing and mental health episodes, that would have other-

researchers of the non-peer reviewed paper admitted the

One-third of study participants — 100 percent of whom

wise fallen to patrol officers with badges and guns.

study only provides a snapshot. The study suggests that

were facing clinically low levels of mental health — were

Not one of the 748 incidents they encountered led to ar-

experiences of competence and social connection with

instructed to write one letter of gratitude to another person

rests of jail time. Instead, the team connects people with ser-

others through play may contribute to people’s well-being.

each week for three weeks, whereas the second group was

vices such as shelter, food aid, counseling, and medication.

Those who derived enjoyment from playing were more likely

asked to write about their deepest thoughts and feelings

to report experiencing positive well-being.

about negative experiences. The third group did not do any

Denver Police Department Chief of Police Paul Pazen, who is fond of the STAR program, told the Denverite it frees up

"Our findings show video games aren't necessarily bad

still beneficial for people who struggle with mental health concerns?

writing activity.

for your health; there are other psychological factors which

Compared with the participants in the two other groups,

"If the STAR van can handle someone in crisis and that

have a significant effect on a person's well-being,” Andrew

those who wrote gratitude letters reported significantly better

frees up police to handle a robbery or domestic violence call,

Przybylski, lead author of the study, said in an article from

mental health four weeks and 12 weeks after the letter-writing

then that’s an incredible success," Carleigh Sailon, a social

the university. "In fact, play can be an activity that relates

exercise ended, suggesting that gratitude writing can be ben-

worker with the Mental Health Center of Denver, said in a

positively to people's mental health.”

eficial not just for healthy, well-adjusted individuals, but also

officers to do their jobs: fight crime.

statement.

Previous research has relied mainly on self-report surveys

for those who struggle with mental health concerns.

Using funds from the city budget and a grant from Denver’s

to study the relationship between play and well-being. But

And it turns out that gratitude makes a difference in our

sales-tax-funded mental health fund, Pazen plans to expand

this study combined self-report data to measure well-

brains. When study participants’ brains were scanned using

the program.

being, game play, and motivational experiences during play

an fMRI scanner, brain activity among the people who felt

with objective behavioral data for the survey participants,

more grateful while performing a “pay it forward” task was

collected by the video game companies.

distinct from brain activity related to guilt and the desire to

The program launched at a time when calls for nonviolent policing were at an all-time high in the wake of George Floyd’s death at the hands of Minneapolis police officers last May.

"Through access to data on people's playing time, for the

The STAR program is just one example of how reallocating

first time we've been able to investigate the relation between

The study findings suggest that practicing gratitude may

funds from police departments can support people in need

actual game play behaviour and subjective well-being,

help train the brain to be more sensitive to the experience of

because in many cases, a social program is better indicated

enabling us to deliver a template for crafting high-quality

gratitude down the line, which could contribute to improved

than the criminal justice system.

evidence to support health policymakers," Przybylski said.

mental health.

help a cause.

HOW TO USE VIDEO GAMES FOR GOOD GO OD

BET TER

BEST

Play and share the video game “Bad News.” Your goal in the game is to spread fake news — with the concept behind the game being that once you’ve seen unethical tactics in the game, you build up resistance. getbadnews.com

Visit tiltify.com to explore Twitch streamers using video games to fundraise for meaningful organizations and initiatives. Show them support and encourage your favorite creators to join the program.

Since 2008, Extra Life has raised over $70 million USD for sick and injured kids through video games. You can support Children's Miracle Network by playing video games or making a donation at extra-life.org.

MORE GOOD NEWS

7

A University Dorm Mindfulness Program Meghan Markle’s Story Showed Improved Students’ Mental Health Others They Aren’t Alone

Psychedelics Are Shaking Up Psychiatry

A pilot program teaching mindfulness and

In an interview with Oprah Winfrey in

treating major depression. The study, pub-

coping techniques to students at the Univer-

March of 2021, Meghan Markle, the Duchess

sity of Washington has helped lower stress

of Sussex, shared that she sought help for su-

and improve emotional well-being.

icidal thoughts following months of bullying

Barbers In Chicago Are Training To Be Mental Health Advocates

lished in JAMA Psychiatry in November of

Researchers found that the strategies,

from the tabloid media. She asked the palace

A new initiative called Confess Project is

offered first in residence halls and lat-

about the possibility of seeking inpatient care

training barbers in Chicago to support the

er through classes and other organized

but was told it “wouldn’t be good for the insti-

mental health of Black men.

campus groups, have provided partici-

tution,” the New York Times reported.

A rigorous new study backs psychedelics for

last year, found that a treatment featuring the hallucinogenic substance psilocybin — also known as magic mushrooms — worked better than the usual antidepressant medications.

71 percent of participants showed a great-

Founder Lorenzo Lewis, who was

er than 50 percent reduction in symptoms

pants with successful methods for coping

“[There are] so many people who are

diagnosed with depression in his 20s, saw

after four weeks, and half of participants

with stress, managing their emotions, and

afraid to voice that they need help,” she said

a lack of mental health services for fellow

entered remission.

learning self-compassion.

in the interview. “[It] takes so much courage

Black men in need.

The idea behind psychedelic therapy —

Results from the program’s first year were

to admit that you need help. To admit how

"I realized that there was a way that

which is administered under the supervi-

published in March in the academic journal

dark of a place you’re in. My hope for people

conversation … needed to be sparked

sion of a trained psychotherapist — is that

Anxiety, Stress & Coping. Results of its sec-

in the takeaway from this is to know that

around depression, and individuals breaking

the receptive state that the drug brings

ond year were published in February in the

there's another side to know — that life is

through stigma and breaking through the

about opens the door to fresh ideas about

academic journal Frontiers in Psychiatry. In

worth living.”

barriers,” he told WBEZ Chicago.

how to think about the past and future,

both reports, student participants reported

Her husband, Prince Harry, has spoken out

Lewis walks participants through the

significant improvements in their psycholog-

about his own struggles with mental health

steps of being a mental health advocate:

The idea has been around for decades

ical well-being that lasted three months after

issues, describing years of panic attacks in a

active listening, positive communication,

— or centuries in some cultures — but the

the sessions ended.

2017 podcast interview with The Telegraph.

and reducing stigma. They walk through

momentum has picked up drastically over

The program, called Be REAL (Resilient

By sharing their own mental health strug-

mock conversations implementing their

the past few years as investors and scien-

Attitudes and Living), combined traditional

gles, Harry and Meghan normalize that men-

strategies for supporting clients’ mental

tists have begun to champion the approach.

cognitive behavioral coping strategies — such

tal health struggles can affect anyone, at any

health. The barbers even took an oath to

Respected institutions such as Johns

as planning, positive reframing, and accept-

time. They reinforce the idea that it’s OK —

dedicate themselves to caring for their

Hopkins University, the University of Cal-

ance — with mindfulness-based practices

and good, even — to share your struggles.

customers’ mental health.

ifornia, Berkeley, and the Icahn School

which the therapist can reinforce.

focused on regulating breathing, meditat-

Following the Oprah interview, others

Many people can relate to viewing their

of Medicine at Mount Sinai in New York

ing, and accessing feelings of compassion,

shared on Twitter and Instagram that they

stylist as a confidante. It's a person you

City have all opened centers devoted to

tolerance, and gratitude toward oneself

had been there, too. And for the greater than

sit with for an hour or so every few weeks

study psychedelics.

and others.

10 million adults in the United States who

or months, someone many people feel

Federal law makes it illegal to grow or

Central to the program was its ease of

have serious suicidal thoughts every year,

comfortable sharing their personal stories

possess psilocybin without a special license.

access. Students could utilize the program

according to the Centers for Disease Control,

with. These barbers in Chicago are taking

But in November, voters in Oregon approved

without an appointment or any fee, in the

reading stories of others who relate can help

advantage of this unique relationship to help

a measure directing the Oregon Health Au-

casual atmosphere of a group, and where they

them feel less alone and hopefully more likely

their clients feel better — and not just about

thority to create a program to offer psilocy-

already lived, studied, or socialized.

to seek help, too.

their hair.

bin-assisted therapy.

HOW TO PLAY A ROLE IN REDUCING SUICIDE FRIENDS

VETERANS

ELDERLY

Become more comfortable asking friends if they've considered suicide. You can search for and read NAMI's article, "How to Ask Someone About Suicide" to start. (Asking about suicide does NOT make people more suicidal.)

Support the organization Mission 22 to let veterans know they have an army behind them. Your donation assists veterans in getting treatment when they need it the most — now. Visit mission22.com for more info.

According to ACL.gov, one of the key forms of suicide prevention for the elderly is addressing social isolation.

Find out if your community has programs that specifically support the elderly — and sign up to volunteer.

B O O K S & I N S TAG R A M

8

A British Crime Author Is Funding A Bibliotherapy Service To Help People Heal With Books

7 Mental Health Accounts You Should Follow On Instagram @DECOLONIZINGTHERAPY Dr. Jennifer Mullen shares her insights as a psychologist centered on activism, liberation, and “decolonizing” therapy.

@JOINCOA This “gym for mental health” shares menBooks have the power to transport us to

five townships through the U.K.'s Na-

Time on Instagram is what you make of

tal health tips that you can implement to

another world, but one author is also sup-

tional Healthcare Service and the coun-

it. It can be a source of knowledge, enter-

work on your “emotional fitness.”

porting the movement to use books to heal.

try's social prescribing system, which

tainment, and inspiration if you follow

Bibliotherapy — or reading books as part

connects people to alternative treat-

the right people. And if you’re looking to

of psychological treatment — is commonly

ment programs. Like a reading coach,

include mental health resources and edu-

@MENTL.SESH

used in traditional therapy offices. It’s sim-

the bibliotherapist will provide friend-

cation in your feed, check out these seven

This account started by social worker Liz

ple: A therapist recommends their client

ship and a listening ear. Readers will

mental health accounts we love to follow:

Beecroft shares resources and tips that ed-

read a specific book as part of treatment.

describe what they need from a story

It’s a strategy found in many treatment

and get access to books, librarians, and

@SOCIALJUSTICEHEALING

approaches and is often used as an adjunct

other readers.

Therapist Claudia Morales leads this

ucate and inspire.

Two universities are set to study the

account, which educates on mental

@INCLUSIVETHERAPISTS

British crime author Ann Cleeves is fi-

initiative during its pilot year to evaluate

health issues from the lens of social

Inclusive Therapists is a therapist direc-

nancing the work of two bibliotherapists

whether bibliotherapy works as an alter-

justice and activism. She works from

tory full of culturally competent thera-

in England who will connect people with

native treatment to medication and explore

a

pists. On their Instagram page, they share

books to help them with their mental

the different ways people can access it.

anti-oppression framework.

part of the treatment process.

health or chronic pain.

LGBTQ-affirming,

anti-racist,

and

thoughtful commentary and resources, and information about relevant events.

According to a 2017 article in the aca-

"I think that some people have never got

demic journal European Journal of Public

the hang of reading for pleasure,” Cleeves

Health, bibliotherapy really can work. In

@HEYAMBERRAE

told “As It Happens” host Carol Off. “The

the study, all participants reported a de-

Amber Rae shares bright, shareable graph-

@THERAPYFORWOMEN

places where our scheme will be operating

crease in depression symptoms. It’s a use-

ics with simple mental health tips. Her

Retired party girl Amanda White is now a

[are] some of the more deprived areas.”

ful and cost-effective intervention, either

tips are easy to integrate into your life and

therapist who shares tips on boundaries,

in support of psychotherapy or on its own.

are sure to make a difference.

self-care, and recovery.

The therapy service will be set up in

THREE BOOKS TO READ ABOUT MENTAL HEALTH REASONS TO STAY ALIVE

THE BODY KEEPS THE SCORE

THE COLLECTED SCHIZOPHRENIAS

At the age of 24, Matt Haig suffered from severe depression. In his memoir, he shares how he recovered and learned to live with severe depression and panic disorders. Many of his other books also dive into mental health.

Dr. Bessel van der Kolk, a leading expert on trauma, uses scientific advances to show how trauma literally reshapes both body and brain. He explores innovative treatments that offer new paths to recovery.

Schizophrenia is not a single unifying diagnosis, and Esmé Weijun Wang writes not just to her fellow members of the “collected schizophrenias” but to those who wish to understand it as well.

M E N TA L H E A L T H F O R A L L

Mental Health Organizations Serving BIPOC You Should Know About

9

gists were outspoken racists and eugenicists, and some re-

The Loveland Foundation, thelovelandfoundation.org > For Black women. Mental Health Services & Resources

searchers engaged in unethical treatment of marginalized

The Loveland Foundation’s resources and initiatives pri-

groups, which have sowed long-standing distrust in the

oritize opportunity, access, validation, and healing among

field among BIPOC.

communities of color, with a focus on Black women and

people still saturate the field today. Many early psycholo-

But many organizations exist that address the unique stressors BIPOC face. These companies and

girls. Their Therapy Fund provides financial assistance to Black women and girls seeking therapy nationally.

nonprofits specifically denounce racism and adopt an anti-racist framework in their mental wellness services and treatments.

Ethel’s Club, ethelsclub.com > For people of color. Community

If you are a person of color, we hope you can find com-

Ethel’s Club is an online social and wellness club made

munity and resources here to maintain your mental well-

to center, ground, and inspire people of color. Offerings

BIPOC (Black, Indigenous, and people of color) experience

ness. If you’re white, we hope you’ll pass this along to your

included in the digital membership are facilitated by

life differently than others. They experience overt racism

friends of color who might find these resources helpful.

leaders of color and include book clubs, workouts, guid-

and bigotry far too often, which leads to a mental health

We’d also like to suggest making a donation or sponsoring

ed meditations, writing classes, and breathwork classes,

burden that is deeper than what others may face.

a membership for someone else who is unable financially

among others.

Racism is a mental health issue because racism causes

to access these services.

trauma, and trauma paints a direct line to mental illness, including PTSD. The data proves it. Black adults are 20 percent more likely to report serious psychological distress than white adults, according to 2020 data from the U.S. Department of Health and Human Services Office of Minority Health.

Check out these mental health organizations serving BIPOC you should know about:

Inclusive Therapists, inclusivetherapists.com > For people of color. Mental Health Services & Resources Finding the right therapist is a stressful process — and all the more stressful when you’re facing mental health challenges. Inclusive Therapists makes the process of finding a culturally competent therapist a little easier. Browse

est reported rate of mental illnesses of any single race

The Underbelly, theunderbelly.com > For people of color. Wellness

identifying group.This group reports higher rates of

The Underbelly is a virtual yoga studio that celebrates

post-traumatic stress disorder and alcohol dependence

racial inclusivity. On their website, they describe them-

than any other ethic or racial group, according to the

selves as a community for everyone who feels overlooked

Dive in Well, diveinwell.com > For people of color. Wellness & Community

American Psychiatric Association.

and underserved by the wellness industry. All bodies, all

Dive in Well is creating a more equitable wellness indus-

abilities, all levels welcome.

try. Through their workbooks, workshops, consulting, and

Native and Indigenous American adults have the high-

Racism has been a historic issue within the field of

poses a problem in serving diverse populations.

your unique needs.

corporate training, they work to create a diverse, inclu-

psychology, too, though. Most psychological orientations center on the white, European, male experience, which

their network to find a virtual or local therapist right for

Therapy For Black Girls, therapyforblackgirls.com > For Black women. Mental Health Services & Resources

sive, and accessible wellness industry for all. They offer digital events and meditations.

Cultural incompetence of providers likely contributes

Successful therapy depends on a great client-therapist fit.

to underdiagnosis and/or misdiagnosis of mental illness

Through Therapy For Black Girls, Black women can find

in BIPOC. Language differences between patient and pro-

trusted, culturally competent therapists that understand

AsiansDoTherapy, asiansdotherapy.com > For the Asian community. Mental Health Services & Resources

vider, stigma of mental illness among BIPOC, and cultural

the unique experiences of Black women.

This organization works to reduce stigma and increase access to mental health resources for the Asian commu-

presentation of symptoms are some of the many barriers

The Cosmos, jointhecosmos.com > For Asian women. Community

nity. The AsiansDoTherapy website features stories of

with schizophrenia — they are four times more likely to

Through education and empowerment, The Cosmos sup-

website provides helpful resources for people who are new

be diagnosed with schizophrenia than their white male

ports Asian women. This digital community offers a book

to therapy.

counterparts, according to a 2020 article in Counseling

club and a language club for Asian women to practice their

Today. Further, psychology has a racist past, and white

native languages.

to care that providers must address.

For example, Black men are greatly over-diagnosed

prominent Asians who are in therapy. Additionally, the

U S I N G E M PAT H Y TO H E L P P E O P L E

12

VALIDATE

APPRECIATE

REFER

Let them know that what they’re feeling is OK. Validation sounds like:

Show appreciation for their courage. Speaking up can be challenging. Show that you’re there to support. Affirmation sounds like:

Refer them to further support. Let them know help is available, and refer them to the appropriate resources. Referral sounds like:

“THAT MAKES SENSE.” “THAT SOUNDS DIFFICULT.” “I’M SORRY YOU’RE STRUGGLING RIGHT NOW.”

“THANK YOU FOR SHARING.” “YOU’RE NOT ALONE.” “I’M HERE FOR YOU.”

“I’VE BEEN USING THIS MEDITATION APP. IT’S HELPED ME SLOW DOWN MY THOUGHTS.” “I THINK IT MIGHT BE HELPFUL TO TALK TO SOMEONE. I CAN STAY WITH YOU WHILE WE CALL/TEXT A HOTLINE.”

Everyday Guide for Everyday Challenges: Validate-Appreciate-Refer Alison Malmon founded the nonprofit organization Active

“Students have identified mental health as their social jus-

Minds to support mental health awareness among college

tice issue,” Malmon writes. “They are going to be the ones

students after her brother, Brian, died by suicide in 2000.

that change this for future generations.”

She launched the group at her school, the University of

The organization has a tool called V-A-R — which stands

Pennsylvania, when she saw that there were no peer-to-

for Validate-Appreciate-Refer — a three-step guide for lis-

peer mental health student groups on campus. The group’s

tening and responding to a friend in a way that’s easy to un-

number one goal was to spread the word that seeking help is

derstand, do, and remember.

a sign of strength and not something to be ashamed of.

It’s challenging at times to know how to best support

“After my brother’s death, and knowing how preventable

someone who’s struggling. You don’t have to know all the

it was, I resolved — no matter what — to do something to

answers, but using the elements of V-A-R shows someone

change the way we approach mental health in this country,”

that you are actively listening and that you care, which can

Malmon writes on the organization’s website.

be life-changing.

The group now exists on more than 700 college campus-

This tool is helpful for everyday troubles. Re-

es around the United States and impacts about 600,000

member that in crisis situations, it’s critical to seek

students each year through campus awareness campaigns,

professional help.

events, advocacy, and outreach.

For more information on V-A-R, visit activeminds.org.

STREETWEAR FOR GOOD

13

This Social Worker Is Using Sports and Streetwear To Reach People Social worker Liz Beecroft has created a way to combine

attacks and meltdowns without having to call my parents

sneaker went to the American Foundation of

her two passions — streetwear and mental health — to

or have my parents stay in a hotel nearby just to make sure

Suicide Prevention.

serve people who might not otherwise seek help.

I was OK,” she said.

Another collaboration she worked on was in May 2020

After receiving her Master’s from New York Univer-

So she started going to therapy. Down the road, after re-

with streetwear brand The Hundreds. Together they cre-

sity, Beecroft started working as a family therapist, pro-

alizing that her undergraduate biology major wasn’t for her,

ated a shirt mimicking the “feelings charts” you might see

viding in-home therapy and later cognitive behavioral

she decided to pursue psychology in hopes of helping others

in a therapist’s office using the company’s logo instead of

therapy. She loved her work, but because of the nature of

the same way she herself found help in therapy.

traditional faces. All proceeds from this collaboration went

working with clients experiencing trauma, she needed a

Beecroft pursued an education in psychology, and for

to the National Alliance on Mental Illness.

the past four years, she’s worked with a nonprofit foster

Also last year she worked on a collaboration with Leb-

Beecroft’s fiancé, who is a photographer, suggested she

care organization in Brooklyn. In May of last year, Beecroft

ron James’ brand, UNKNWN, centered on “the sport of

start taking photographs of her impressive sneaker collec-

launched a private practice and online platform called

self-care,” which plays on the brand’s tagline, “the sport

tion and love of style as a way to express herself.

MENTL.SESH, which offers psychotherapy, educational

of fashion.”

creative outlet.

Now she’s found a way to integrate her love for streetwear and sneakers with her passion for mental health and is reaching traditionally underserved communities in

“I want to show people creative ways that we can take

resources, and community.

“I'm trying to make it different from the standard private

care of our mental health through sneakers, through style, and really meet people where they're at,” Beecroft said.

practice,” she said.

Beecroft works primarily with millennials and Gen Z,

“Mental health doesn't always have to be clinical and stuffy.

Beecroft grew up playing basketball, which is

specifically creatives, athletes, and people within the fash-

I have knowledge of sneakers and sports, so I’m trying to be

how she developed an interest in sneakers. When

ion industry, which is an industry that doesn’t typically em-

creative in the delivery of the messaging. It's going to reach

she went away for basketball camps, though, she struggled

brace mental wellness or therapy, she said. She also pro-

so many people that aren't typically served, which I think is

with homesickness.

vides internal training for streetwear brands to help create

really important.”

the process.

“I couldn't be away for a weekend without having panic

mentally healthy workplace environments and appropriate

Beecroft said she’s hopeful to see the increasing open-

marketing messaging when launching products related to

ness about mental health online and within industries that don’t typically speak on the topic.

mental health.

For example, in 2019 Beecroft col-

“It's really cool to see providers and brands breaking

laborated with Nike to launch an

out of a cookie cutter approach to what mental health

Air Max 270 React called “In

treatment should be,” Beecroft said. “We're all complex

My Feels.” Proceeds

and unique individuals, and what might work for someone

from Beecroft's

might not work for someone else. Having a range of options for people to choose how they want to take care of their mental health can only improve access.”

14

B E T T E R U N D E R S TA N D I N G

A Brief Guide To These Commonly Misunderstood Mental Disorders Obsessive-Compulsive Disorder (OCD) It is not uncommon for people without OCD to say phrases like, “I’m so OCD about this!” but this demonstrates a weak understanding of the disorder. Making statements such as these can lead to further misunderstandings about the disorder and can minimize its severity.

Learning about OCD is the first step to supporting those who face it daily

What OCD Is: • A disorder marked by the presence of obsessions and/or compulsions • Symptoms can include: Obsessions, which are recurrent, persistent, intrusive, and unwanted thoughts, urges, or images that cause anxiety or distress and/or compulsions, which are repetitive behaviors (such as hand-washing, ordering of items, or double-checking something) or mental acts (such as counting or repeating words silently) to “neutralize” these obsessions • Obsessions can be disturbing or violent in nature, they are There are hundreds of mental disorders in the Diagnostic

mental disorders, and misconceptions about them

and Statistical Manual of Mental Disorders. While some are

perpetuate stigmas that prevent people from seeking help

well-known and others not as talked about, society by and

and prevent others from extending compassion. Because of

large tends to misunderstand mental illness.

stigma and lack of education about these disorders, loved

• OCD can be distressing and interfere with daily living

ones may struggle more to support people living with these

• With treatment, people with OCD can see their symptoms

Mental illness is not weakness, it’s not a character flaw, and it’s not a choice. There are many factors that contribute

conditions, and the public may have unfounded fear.

not pleasurable, and they are involuntary • The obsessions and compulsions are time-consuming, often taking up more than an hour each day

greatly improve and can lead fulfilling lives

to the development of a disorder, including genetic and

As with many things in life, the more information we

environmental factors. Many disorders are “invisible,”

have, the less likely we are to allow myths or common

meaning you won’t necessarily be able to tell someone has

misconceptions to color our opinions. By understanding

one just by seeing the person.

mental illness, you will be better-equipped to support and

• Just being organized, orderly, or tidy

advocate for people living with mental health conditions.

• Having specific and particular preferences

It’s important to remember that OCD, bipolar disorder,

• Being meticulous

schizophrenia, and other mental health disorders are legitimate health conditions that people experience.

Someone who is tidy or particular is not necessarily OCD. Someone who is moody does not necessarily have bipolar disorder. Someone who is acting "off" is not necessarily schizophrenic.

These disorders are among the most misunderstood

What OCD Isn't:

Check out our guide to what these commonly misunderstood mental health conditions are and aren’t to better understand the very real effects of these disorders, show more empathy and care, and help others grow in their understanding as well:

• Perfectionism • Superstitions • Rituals • Quirks • Pleasurable • A choice

B E T T E R U N D E R S TA N D I N G

Bipolar Disorder

Schizophrenia

Many conceptions about bipolar disorder remain in public

The complexity of schizophrenia may be part of why the

discourse. What might surprise you is that bipolar disorder

disorder is so misunderstood. The disorder affects thinking,

(which is actually more than one disorder, including Bipo-

emotions, and behavior, but it doesn’t always look like what

lar I and Bipolar II) isn’t just mood swings — it actually can

you might think it does. When you have schizophrenia, your

cause severe and unusual changes in mood, energy, and the

brain often tells you you’re seeing things or hearing voices

ability to carry out daily activities.

that aren’t there, which makes it hard to tell what’s real and

Understanding what bipolar disorder is, and what it isn’t, helps you to be more supportive of those who deal with it daily.

what isn’t.

But people with schizophrenia don’t always experience this every day, and with treatment these symptoms can improve. The reality is that you have probably met people with

What Bipolar Disorder Is:

schizophrenia who you never realized lives with the disorder.

• A disorder marked by the presence of manic or hypoman-

What Schizophrenia Is:

ic episodes and/or depressive episodes • Depending on whether it’s Bipolar I, Bipolar II, or a third

• During the active phase of the disorder, people with schiz-

type of bipolar disorder called Cyclothymic Disorder, a

ophrenia may experience delusions, hallucinations, dis-

person with bipolar disorder experiences manic episodes,

organized or incoherent speech or behavior, and/or lack

hypomanic episodes (the same as manic episodes but a

of motivation

shorter time period and not as severe), and depressive episodes

• With treatment, people with schizophrenia can see their symptoms greatly improve and can lead fulfilling lives

• Manic episodes can include euphoric or irritable mood, increased energy, decreased need for sleep, racing thoughts, distractibility, goal-directed behavior, agitation, risky behavior, and even delusions or hallucinations • Depressive episodes look like what you think of when you

What Schizophrenia Isn't: • Multiple personality disorder • Caused by bad parenting

think of depression: Loss of interest or pleasure, change in

• Schizophrenia does not make people violent, aggressive,

appetite, insomnia or sleeping more than usual, agitation,

or dangerous — people with schizophrenia are much more

fatigue, feelings of worthlessness or guilt, and diminished

likely to be the victim of violence than the perpetrator,

ability to think or concentrate

according to the Diagnostic and Statistical Manual of

• In between episodes, people with bipolar disorder can “feel normal” • With treatment, people with bipolar disorder can see their symptoms greatly improve and can lead fulfilling lives

What Bipolar Disorder Isn't: • Moodiness or mood swings — everyone has these!

•Periods of intense productivity followed by less productive periods • Intense creative periods • A personality trait • Enjoyable or fun

Mental Disorders, Fifth Edition •Not every person with schizophrenia needs to be institutionalized •Not every person with schizophrenia will become homeless

Understanding mental illness is the first step to becoming an ally and advocate. By committing to learning more about mental illness, we can collectively work to reduce deep-rooted stigma that paints people with mental illness as dangerous or hopeless.

Source: Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition

15

G O O D D ATA

16

Many People Assumed Suicides Would Spike In 2020, But The Data Says Otherwise ian with the Calgary-based Centre for Suicide Prevention, told CBC News that can actually have an upside.

In Florida, suicide rates in 2020 saw a 13 percent drop from the previous year and a 16 percent drop from 2018.

"That suggests to us that people are reaching out," he said. "And that helps offset suicide deaths."

Black said another factor is "a well known phenomenon called the pull-together effect," which has been seen during disasters or other situations where an entire community is affected by a hardship that demands collective action.

Another factor that affected Canada specifically is relatively strong financial and social support the Canadian government has provided during the pandemic.

Black said emerging data suggests a similar decline globally. In the U.S., states that have already reported suicide data, early data shows that the overall suicide rates declined or saw no change in 2020, compared with

Suicide rates in Massachusetts from March through May of 2020 saw no change from previous year’s trends.

In Utah, the number of suicide deaths did not increase in the first 39 weeks of 2020. The number of suicide deaths is consistent with the previous three years.

previous years.

While many public figures predicted that public

Data from other states will become available down the

health restrictions would lead to increased suicides in

road, but federal suicide data reflecting the months in

2020, evidence that came out of Canada in February

which the pandemic has transpired will not likely be avail-

suggests otherwise.

able until 2022.

In Alberta, Canada, suicides actually decreased last

The chief medical officer of the American Foundation

year, which may be surprising given the widespread men-

for Suicide Prevention, Christine Moutier, said in a state-

tal health impacts that 2020 brought. Other Canadian

ment that while suicide risk factors, such as anxiety, social

provinces saw similar declines.

isolation, economic stress, and suicidal ideation have in-

Tyler Black, a psychiatrist and suicide expert the Uni-

creased during the pandemic, it’s important to understand

versity of British Columbia in Vancouver, told CBC News

that suicide risk is complex and protective factors also play

that levels of distress have certainly increased amid the

a powerful role.

pandemic and public health restrictions that have upended virtually everyone's life.

But he said suicide is a complicated phenomenon, and

full year of 2020, … this early data helps dispel this common misconception,” she said.

While the data is encouraging, we must still address

believing the pandemic would necessarily lead to more

suicide risk factors that the pandemic has intensified. We

deaths by suicide.

all can play a role in preventing suicide by safeguarding our

"As someone who studies suicide a lot, I care about dis-

own and others' mental health, educating one another on

tress very much," he said. "But there's not a straight line

mental health and suicide, as well as providing resources

between distress and suicide."

for particular communities, such as youth, marginalized

during the pandemic, but Robert Olson, a research librar-

Early numbers from New Mexico reveal a nearly 4 percent decrease in the number of suicides in 2020.

“While we do not yet have national suicide data from the

some people were making "quite strong shortcuts" in

Distress centers have reported increased call volumes

Suicide rates in Hawaii from April through December 2020 were lower than the same nine-month periods from 2015 to 2019.

populations, and others facing a disproportional impact of the pandemic.

There was an 18 percent drop in suicides among children and young adults (people aged 15–30) in Minnesota in 2020 compared to the previous year.

GOOD QUESTIONS

GOOD QUESTIONS

17

Good Questions is here to help you learn

the Good Good Good team and community.

more about the topics that matter to you.

You

For this issue, you asked us questions

have at goodnewspaper.org/goodquestions,

about mental health on Instagram. The

respond to our question requests in our

Good Answers on this page come from

Instagram Story, or tweet us anytime.

We love getting to answer questions, but we want to start off by disclosing that we are not mental health professionals, and this doesn't constitute medical or professional mental health advice. Please contact your healthcare provider if you need therapeutic or clinical support. If you're in crisis, please flip the page to our resources guide.

can

submit

a

question

you

Q: What is helpful when a friend is having an anxiety attack? How can I make it better? —Hannah GGG: The organization Mental Health First Aid recommends the ALGEE action steps, which you can learn more about at mentalhealthfirstaid.org.

A: Assess the risk for harm.

L: Listen non-judgmentally.

G: Give reassurance and information.

E: Encourage appropriate professional help.

E: Encourage self-help and other support strategies.

Q: What mental health care is available for people without insurance? —Sherrill GGG: Many therapists are available without insurance. Inquire about if they have a sliding scale fee, which offers clients different rates per session depending on their income. You can also try affordable online counseling options. See our list of resources on page 18.

Q: Should I be vulnerable about my mental health journey online? —Miguel

Q: How can I support someone who's grieving? —Danica GGG: Years ago we hosted artist Emily McDowell on our podcast, “Sounds Good,” to discuss this exact topic. (soundsgoodpodcast.com/emily) And we highly recommend reading her book, “There Is No Good Card for This: What To Say and Do When Life Is Scary, Awful, and Unfair to People You Love.” Similarly, we also recommend shopping her unique line of "Empathy Cards" — designed for people going through life’s hardest times, including major illness, loss, and grief, inspired

by Emily’s experience with cancer in her 20s. Visit emandfriends.com.

Q: How can I become a better listener? —Tiffani

GGG: This is such a great question with a nuanced answer. There are obvious up-

GGG: Three quick tips we recommend:

sides (helping to destigmatize talking about mental health) and downsides (over-

1. Give the person your full attention, and prove it. Silence your phone, turn away

sharing in a potentially harmful way). We recommend searching for and reading

from your screen, and use your body language to show you're engaged.

the article "10 Tips About Mental Health Vulnerability Online" from The Mind

2. Listen to understand, not to be understood. This means leaving long pauses be-

and Soul Foundation.

Q: How can I volunteer to make a difference in the mental health field? —Ayana GGG: A great place to start is signing up to be a Crisis Counselor through Crisis Text Line. They'll give you full training and provide you with the opportunity to volunteer digitally from anywhere in the world.

fore speaking to give the other person more time to continue speaking. And it also means asking questions more than offering advice.

3. Follow up the conversation afterward. Send a text or schedule time for another conversation to show you truly care and understand what they shared with you.

Q: How can I know if my anxiety is bad enough for meds?

—Janice

Visit crisistextline.org/become-a-volunteer. (Also, many of the other organizations

GGG: This is an important conversation to have with your doctor or a mental

on the next page are looking for volunteers. Check out their sites!)

health professional.

RESOURCES

18

S H ARE A N D US E T H E S E RE S OURC E S

If you or someone you know is struggling, we urge you to get help. We all struggle sometimes. You’re not alone, you and your story matter, and recovery is possible. Getting help helps.

FOR IMMEDIATE HELP

HELP FOR YOUNG PEOPLE

• Emergency Medical Services, 911

• Kids Mental Health, kidsmentalhealth.org

• National Suicide Prevention Lifeline,

• Youth.gov, youth.gov

suicidepreventionlifeline.org, 1-800-273-TALK (8255), or

• TeenMentalHealth.org, teenmentalhealth.org

live online chat • Crisis Text Line, text CRISIS to 741-741

HELP FOR DEPRESSION, ANXIETY, & BIPOLAR DISORDERS • To Write Love on Her Arms, twloha.org • Anxiety and Depression Association of America, adaa.org • Mental Health America, mhanational.org • Substance Abuse and Mental Health Services Administration, samhsa.gov • National Institute of Mental Health, nimh.nih.gov • Depression and Bipolar Support Alliance, dbsalliance.org • National Alliance on Mental Illness, nami.org

HELP FOR EATING DISORDERS • National Eating Disorders Association, nationaleatingdisorders.org, 1-800-931-2237, or live online chat • Eating Disorder Hope, eatingdisorderhope.com • Anorexics and Bulimics Anonymous, aba12steps.org

HELP FOR GRIEF & LOSS • Grief.com, grief.com

HELP FOR ADDICTION • Alcoholics Anonymous, aa.org • Tempest, jointempest.com • Al-Anon, al-anon.org • Substance Abuse and Mental Health Services Administration, samhsa.gov • American Addiction Centers, americanaddictioncenters.org

HELP FOR DOMESTIC VIOLENCE • National Domestic Violence Hotline, thehotline.org, 1-800-799-SAFE (7233), or live online chat • National Coalition Against Domestic Violence, ncadv.org

HELP FOR THE LGBTQ COMMUNITY • The Trevor Project, thetrevorproject.org, 1-866-4887386, or live online chat • TransYouth Family Allies, imatyfa.org • Bisexual Resource Center, biresource.org

HELP FOR SERVICE MEMBERS AND VETERANS • Veterans Crisis Line, veteranscrisisline.net, 1-800273-TALK (8255) and press 1, text 838-255, or live online chat • Military OneSource, militaryonesource.mil, 1-800342-9647 • Vet Centers, vetcenter.va.gov, 1-877-WAR-VETS (9278387) • National Center for PTSD, ptsd.va.gov • Make the Connection, maketheconnection.net

FIND A THERAPIST • Psychology Today, psychologytoday.com • Anxiety and Depression Association of America, adaa.org • National Queer & Trans Therapists of Color Network, nqttcn.com • Therapy For Black Girls, therapyforblackgirls.com • Inclusive Therapists, inclusivetherapists.com • Talkspace, talkspace.com • BetterHelp, betterhelp.com/GOOD (Sponsor)

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FLAY • K. LEE GRAHAM • KAARIN HOWARD • KACIE WALKER • KAELIN PRIGER • KAILENE GINI • KAILEY THOMPSON • KAILEY ZÁRATE • KAIT KOHL • KAIT SAUNDERS • KAITLIN DREW • KAITLIN EARNEST • KAITLYN CARSON • KAITLYN KORZAN • KAL CACERES • KALEB SCHNEIDER • KALIANA CHAMBERLIN • KALLAN SORENSEN • KAMRIN BAKER • KARA GRIM • KARA MENNING • KARALEE KOENIG • KAREN CARPENTER • KAREN ARTHUR • KAREN BAGLIERI • KAREN CHAMBLESS • KAREN COOKE • KAREN HANSEN-MORGAN • KAREN HIBBARD • KAREN KALTENHEUSER • KAREN KINDELL • KAREN LU • KAREN MALAVE • KAREN SHOEBOTTOM • KAREN SIRES • KAREN THORNE • KAREN WILSON • KARIN ELGAI • KARINA ARAGON-BUCHANAN • KARIS OASAN • KARISSA KARINS • KARLA SINGER • KARSEN KOLNICKI • KARSON KRIEG • KARYN EBERLE • KAS GILBERT • KASEY HARVEY • KASSANDRA BUTTERFIELD • KASSIDY GARY • KAT RYBARSKI • KATE CANNEY • KATE CROWLEY • KATE GARDINER • KATE GRESS • KATE JENCARELLI • KATE KLIKA • KATE MCMILLAN • KATE SELLEY • KATELYN ALLEN • KATELYNN MITRANO • KATHARINE BYERLEY • KATHERINE BRUMLEY • KATHERINE GREENHOUSE • KATHERINE MCCLURE • KATHERINE MINNICK • KATHERINE SKAGGS • KATHLEEN COTE • KATHLEEN FERNANDEZ • KATHLEEN GEPP • KATHLEEN GUNDERMAN • KATHRYN PEPERA • KATHRYN SCHOON-TANIS • KATHRYN TAYLOR • KATHY AMETTI • KATHY EADS • KATHY FRIEDMAN • KATHY HUBANS • KATHY KWAK • KATIE NEARY • KATIE BOLLINGER • KATIE BOWEN • KATIE BRAMLAGE • KATIE CHURCHILL • KATIE HARTMAN • KATIE HAUER • KATIE HOCKLEY • KATIE KUTCHIN • KATIE LECLERC • KATIE MCCARTHY • KATIE OSBORNE • KATIE SLADE • KATIE STEVENSON • KATRINA BIRKELO • KATRINA CLEBURN • KATRINA GOUDEY • KATRINA LUI • KATY PARTAN • KATY POULTER • KAY COUGHLIN • KAY GAUDIN • KAYLA LICZBINSKI • KAYLA MIZE • KAYLA HEREFORD • KAYLA REGER • KAYLA SMITH • KAYLEE BUTZ • KAYLN PIERSON • KEELEE JOHNS • KEELEY SPECK • KEIRRA WOODARD • KELCY SCHMIDT • KELLEY ENGELBRECHT • KELLI CATEY • KELLI FORSYTHE • KELLI INGRAM • KELLI TAYLOR • KELLIE DALEY • KELLIE HABER • KELLIE HADDOCK • KELLY BANNING • KELLY GREER • KELLY HIRES • KELLY KOLFF • KELLY LAMB • KELLY LIPPS • KELLY WRIGHT • KELLY ZEISSNER • KELSEY BERKLEY • KELSEY BRASHER • KELSEY BURNS • KELSEY HARDT • KELSEY HIGGINS • KELSEY MARDEN • KELSEY PETRANY • KELSEY RUST • KELSIE SMITH • KENDALL HANNA • KENDALL ROBERSON • KENDRA CATO • KENDRA GOLL • KENDRA MAY • KENDRA WALL • KENT AND LYNNE ARNOLD • KERIANN NOBLE • KERSTIN FISCHER • KEVIN GOODMAN • KEVIN HARVEY • KEVIN ICHIEN • KEVIN KENT • KHEMLITA RAMCHARITAR • KIARA YODER • KIERA EVANS • KIERSTEN SIEVENPIPER • KIM COATES • KIM LICHT • KIMBERLY ELLEN HAMILTON • KIMBERLY ROBLES • KIMBERLYN ASKINS • KIRK FETTERS • KIRSTAN SAWYER • KIRSTEN DENNIS • KIRSTEN JOHANSSON • KIRSTEN WATTS • KISMET KILBOURN • KITTY METZ • KOHL CRECELIUS • KORELC FAMILY • KRESTYN THOMAS • KRISSY STUART • KRISTA BURNS • KRISTA GUSTAFSON • KRISTA MEULENGRACHT • KRISTEN ARENS • KRISTEN BEST • KRISTEN CAREY • KRISTEN DIEDERICHS • KRISTEN KNOBBE • KRISTEN PICKETT • KRISTEN SMUCKER • KRISTI WEBB • KRISTIANE OLSON • KRISTIE DICKINSON • KRISTIN AGNES • KRISTIN BURAL • KRISTIN DAUGHERTY • KRISTIN FRIEDL • KRISTIN GOODWIN • KRISTIN JORDAN • KRISTIN LANGRILL • KRISTIN TOVAR • KRISTIN WESTPHAL • KRISTINA BRUST • KRISTINA KHAMIDULINA • KRISTY KOENES • KRYSTAL COLON • KURISSA SUN • KURT LIBBY • KYLE ADAMS • KYLE BASSETT • KYLE CARTWRIGHT • KYLE COMPTON • KYLE FRESA • KYLE SCHUMACHER • KYLE THOMPSON • KYLE UNZICKER • KYLIE MATHIS • L HANSEN • LACEY HAIGHT • LAKSHMI HOWE • LAURA BENANTI • LAURA BOCIANSKI • LAURA CORACI • LAURA FREEMAN • LAURA GOLDWASSER • LAURA HILLS • LAURA KIRKENDALL • LAURA NEAVES • LAURA PARKER • LAURA PRITCHARD • LAURA SALCIDO • LAURA SIGRIST • LAURA SULLIVAN • LAURA ULRICH • LAURA VOIGTSBERGER • LAURA ZAPATA • LAURE HOLMGREN • LAUREL FLEMM • LAUREL GOULSON • LAUREL MURPHY • LAUREN ATHERTON • LAUREN BARNES • LAUREN BATCHELOR • LAUREN BORITZKE SMITH • LAUREN DEARMAN • LAUREN EHLERT • LAUREN FERRIS • LAUREN GARDINER • LAUREN GARRETT • LAUREN HANSON • LAUREN HENSEL • LAUREN HIGGINS • LAUREN K • LAUREN KRASSOW • LAUREN MAREK • LAUREN PLATANOS • LAUREN REIS • LAUREN ROADLAND • LAUREN SMITELLI • LAUREN SMITH • LAUREN TANAKA • LAUREN TRAVIS • LAUREN UPHAM • LAUREN WOODS • LAURENE LASH • LAURETTE DOLAN • LAURIE CHAGNON • LAURIE KING • LEAH BAUER • LEAH KASSON • LEAH LIVINGSTON • LEAH LYNN • LEANN DIEDERICH • LEE CHAMBERS • LEESA GIBBONS • LEIGH CAMBRA • LEIGH HATFIELD • LEILANI LEACH • LEN FRIEDLAND • LENA ADISHIAN • LENA CRIBBEN • LENEA MCMAHAN • LEO NOTENBOOM • LESLIE MONTGOMERY • LESLIE OSBORNE • LEXI SCHMIDT • LIBBY THOM • LICIA SCHMITT • LILIEN TRAN • LILLIAN CRAZE • LILLIAN GROTHE • LILLY RUSH • LILY BRUBAKER • LILY EGENRIEDER • LINA JOHANSSON • LINDA KELLY • LINDA PHAN • LINDA SEIDLE • LINDA VOLLERTSENN • LINDS SVENTEK • LINDSAY ELLIOTT • LINDSAY FUNDERBURKE • LINDSAY RODGERS • LINDSAY SALL • LINDSEY GRIFFIN • LINDSEY HANNA • LINDSEY IRVINE • LINDSEY ROMAN • LINDSEY SMITH • LINDSEY VANETTEN • LINDSY BUSER • LISA ANDERSON • LISA DINOIA • LISA GOOD • LISA HOECKEL • LISA MAYER • LISA MOHAR • LISA OWENS • LISA VERBA • LISA ZIMMERMAN • LIV ANDERSON • LIZ CARLSON • LIZ CARSON • LIZ KOMOROMI • LIZ MASTERSON • LIZ MROWIEC • LIZ ROGERS • LIZ ROVER BAILEY • LIZ SKLAR • LIZZY MCMAHON • LOGAN EBEL • LOIS NISHIMOTO • LOIS SHERIDAN • LORAJEAN MILLER • LORETTA CUDNEY • LORI CHALKER • LORI KIRSCH • LORI LAXEN-BROWN • LORI NEIHART • LORI RHODES • LORI SMITH • LORNA LAIRD • LOUISE YOUNG • LUCIA LIN • LUCRETIA HALL • LUCY COOKSON • LUCY CORRIGAN • LUCY LIU • LUKE GIENGER • LUKE GROTHE • LUKE GUARD • LYDIA KIEHBORTH • LYDIA MEAD • LYDIA SEGURA • LYNDA DUCHSCHERER • LYNDA PIPPIN • LYNETTE STEWART • LYNN CALDWELL • LYNN PATRICK • LYNN REESE • LYNNE SCHAUBLE • MAAJA KERN • MACEY SCOTT • MACKENZIE PIWONSKI • MACKENZIE SUTTON • MACKENZIE WIETGREFE • MACY DANIELS • MADALYN REDLINGER • MADDIE FINKLEA • MADDIE MITTELSTAEDT • MADDIE SHORT • MADELEINE CULL • MADELEINE JONES • MADELINE BEATTIE • MADELINE GYONGYOSI • MADELINE STREICEK • MADELINE WHITE • MADI DUFFY • MADISON HARDEN • MADISON KELLEY • MADISON MCBRIDE • MADISON MCGHEE • MADISON Y • MAGGIE PECORINO • MAGGIE REDDING • MAHALIA MISAL • MAIA RODRIGUEZ • MAIA RUSCO • MAIA SHIBUTANI • MAKENA CUNNINGHAM • MALLORY CASES • MALLORY HOLLIDAY • MALLORY KEMP • MALLORY PUTMAN • MANALI DESAI • MANDEE JABLONSKI • MARC MARCELLA • MARCEL NIENHUIS • MARCELA MORENO • MARCIA REILLY • MARCIE LOHR • MARCUS ESCALERA • MARCUS HATHCOCK • MARGARET CAIN • MARGARET PENTON • MARGARET PINKSTON • MARGARET RICH • MARGAUX MADAMBA • MARGI DEMPSEY • MARGOT MAY • MARI OSMUNDSON • MARIA AURELI • MARIA DAVENPORT • MARIA GESUALDO • MARIAH TOMASETTI • MARIANNA HACKER • MARIE GEORGE • MARIE GOLDEN • MARIE VOSS • MARIE WOLFE • MARILYN DOUGLAS • MARILYN MIZENKO • MARISA GRIMES • MARISSA MORIN • MARISSA RAINVILLE • MARITZA ESTRADA • MARJORIE MCALEER • MARJORIE ROMERO • MARK AND CARROL SWANSON • MARK BERMAN • MARK BURNETT • MARK FEINKNOPF • MARK HECOX • MARK MOLAVI • MARKTAVIOUS ZANZABAR • MARLA ESDORN • MARLYS ROBERTS • MARNIE HARVEY • MARTA SZARA • MARTHA PINTER • MARTI SYKES • MARTIN LEATHERS • MARTINA WING • MARY CLORAN • MARY DEAME • MARY HALEY • MARY KARMELEK • MARY KLEIN • MARY KRAUSE • MARY LENZMEIERCARLSON • MARY MARTIN • MARY MUÑOZ • MARY PANKOKE • MARY PAT FUCHS • MARY POPE • MARY ROBERTS • MARY SMART • MARY STARK KENDRICK • MARY WEST • MARY-EFFIE BURNHAM • MARYANN WESLEY • MATT GILL • MATT SLOTEMAKER • MATT STEPHANS • MATTHEW BRENNAN • MATTHEW FINGER • MATTHEW FOSS • MATTHEW JUNG • MATTHEW NGUYEN • MATTHEW ROSENBERG • MATTHIAS EGGER • MAUREEN HAUSEN • MAURO GATTI • MAX KULCHINSKY • MAX NEALON • MAXIMILIAN AND MIRANDA FALK • MAYTE CARRILLO • MCCREA NIRIDER • MCKENZIE ALLEN • MEADOW NOOK • MEG JAMES • MEG MASTEN • MEGAN BRUCE • MEGAN BURNS • MEGAN CASSIDY • MEGAN DEAN • MEGAN GRADY • MEGAN HOLLIS • MEGAN JOSEPH • MEGAN MERRILL • MEGAN REHMER • MEGAN SNEDEKER • MEGAN WALSH • MEGAN WHITAKER • MEGGAN PATINO • MEGHAN EZE • MEGHAN LEW • MEGHAN MCCLOSKEY • MEGUMI HIRONAKA • MELANIE BURTON • MELANIE LOON • MELANIE MAHONEY • MELANIE MARCH • MELINDA MCCLIMANS • MELINDA ROOSE • MELINDA STEELE • MELISS BENNER • MELISSA CHELL-SULLIVAN • MELISSA DURKIN • MELISSA GREENE • MELISSA LOOBY • MELISSA MONROY • MELISSA SHROPSHIRE • MELISSA STOTTMANN • MELISSA WENTZ • MELISSA WILLIAMS • MER POKCO • MERCI SUGAI • MEREDITH BIERI • MEREDITH NEELY • MERI STOUTENBURG • MERLIN CLARKE • MERRY GRISSOM • MI NGUYEN • MIA MITCHELL • MICAH LACHER • MICAH NOE • MICHAEL ABATA • MICHAEL BOYD • MICHAEL CLEMENT • MICHAEL CONN • MICHAEL CYPHER • MICHAEL HOLLENDER • MICHAEL JOHNSON • MICHAEL OLANDER • MICHAEL PINNING • MICHAEL SMITH • MICHAEL VARDE • MICHAELA HILL • MICHELE CLARK • MICHELE GOODWIN • MICHELE LICHTINGER • MICHELLE BEESLEY • MICHELLE BERRY • MICHELLE COOK • MICHELLE ELLAMAE • MICHELLE MEAD • MICHELLE MICHALUK • MICHELLE MILEY • MICHELLE MONROE • MICHELLE POUNDS • MICHELLE RAMOS • MICHELLE RILEY • MICHELLE WONG • MIKE AND PAM BEAMAN • MIKE HOLT • MIKE LENDA • MIKE OTIS • MIKE WHITE • MIKE YEH • MILO WATANABE • MILOS MOSIC • MIMI ESWORTHY • MINDY SHAMP • MIRANDA TEBEAU • MISSY SILVA • MISTY LAKE • MITCHELL RANDALL • MO VAZQUEZ • MOHSIN MOHI UD DIN • MOLLY MCCARTHY • MOLLY KNUTSON • MOLLY QUINN • MOLLY SALAZAR • MONA FERRY • MONICA CALVIN • MONTY LEAVER • MORGAN APPLEBERRY • MORGAN BARKER • MORGAN DALTON • MORGAN HARPER NICHOLS AND PATRICK NICHOLS • MORGAN LUNSFORD • MORGAN WARREN • MOUST CAMARA • MYVY NGO • NADIA AFTAB • NADINE LAW • NADJA JACKSON • NANCY AMAN • NANCY CRONIN • NANCY GLOVER • NANCY HUEMER • NANCY IVEY • NANCY KETTLE • NANCY PARSONS • NANCY PELEGANO • NAOMI DUNCAN • NATALIE BERGQUIST • NATALIE GRACE MORA • NATALIE MAURO • NATALIE SADLER • NATE SMITH • NATHAN MCINTURF • NATHAN THOMPSON • NATHANIEL BUNCH • NEAL MATHIS • NECHELLE DOLATA • NEELEY WELCH-LAMERS • NIALL O'DONOVAN • NICHOLAS FOLES • NICHOLAS JORDAN • NICHOLAS PARDON • NICHOLAS PEEKE • NICHOLAS SELLMAYER • NICHOLAS SMITH • NICHOLAS WRIGHT • NICK BORGER • NICK DEMATTEO • NICK DESJARDINS • NICK GUILLEN • NICK PUTNAM • NICOLA LOW • NICOLE AGNES • NICOLE BILL • NICOLE DOCKTER • NICOLE GALLUCCI • NICOLE HICKMAN • NICOLE KREIDEN • NICOLE ROBISON • NICOLE SCHIARIZZI • NICOLE TRUITT • NICOLETTE STOSUR-BASSETT • NICOLLE VILLAREAL • NIKOLE GROSS • NILS SJULANDER • NOA MENDELEVITCH • NOAH BALOUGH • NORA KELLEHER • NUMER KILER • OLIVIA KOLENC • OLIVIA BONNETTE • OLIVIA KOLKANA • OLIVIA LAFOND • OLIVIA MOORE • OLIVIA SCHMIDS • OLIVIA YOUNGS • OWEN VAN DIJK • PABLO SMITH • PAIGE BACH • PAIGE DILLON • PAIGE GARDNER • PAIGE GLACE • PALOMA HERNANDEZ • PAM KENDALL • PAM ROBERTS • PAMELA FINLAYSON • PAMELA MCQUILLAN • PAOLA CAICEDO • PASCALE EGGER • PATRICIA HARVEY • PATRICK CHAMBERS • PATRICK JANELLE • PATRICK SPOONER • PATRICK TRONNIER • PATSY TATE • PATTI KOLENA • PAUL ALLEN • PAUL CORCORO • PAUL JONES • PAUL JUSTIN • PAULA LIPKER • PAULINE CHAPPELL • PEGGIE BIRKENHAGEN • PEGGY BROCK • PEGGY FIKSE • PENELOPE KNUTSON • PENNY MCLEAN • PENNY WENNERLYN • PERIWINKLE BLEU • PERRI PRELLOP • PETE HAACK • PETER DAVIES • PETER NAGELL • PETER WYNNE-JONES • PHIL COBUCCI • PHIL CORDELL • PHIL KARLSON • PHIL REPISKY • PHILIP GORMAN • PHILLY BRIGGS • PHOEBE DARLING • PJ PLATT • POLLY SMITH • PORTER WARRICK HESS • PRISCILLA GALIT • PRISCILLA RANGEL • QUINN KILEY • RACHAEL BELKE • RACHEL AND JORDAN MINTON • RACHEL ANDERSSON • RACHEL BATES • RACHEL BERRY • RACHEL BONTEMPI • RACHEL CONNER • RACHEL FOLMAR • RACHEL KRAUSS • RACHEL MAROON • RACHEL MILLENA • RACHEL ORR • RACHEL PARROTT • RACHEL PATTERSON • RACHEL PRECIOUS • RACHEL STRICKLAND • RACHEL VIPOND • RAE PIWARSKI • RAESHELL DROULLARD • RANDI LUNDGREN • RANDILEA DOYLE • RAQUEL MONTESINO • RAQUEL PATTERSON • RAYMOND CRICK • REAGAN DRAKE • REBECCA AARON • REBECCA AHOUSE • REBECCA BRITTEN • REBECCA CALFEE • REBECCA DE BRUYN • REBECCA EVANS • REBECCA EYMAN • REBECCA HASTINGS • REBECCA HAYNES • REBECCA JACOBS • REBECCA MUTCH • REBECCA POWELL • REBECCA REDDING • REBECCA RUSINKO • REBECCA VERBA • REBECCA WOLFE • REBEKAH OWINGS • REESE ARTHUR • REESE OXNER • REMINGTON DAYN-RYAN • REY GARDEA • RHONDA SMITH • RIANNE MATTHEWS • RICHARD CASPER • RICHARD HANSEN • RICHARD LANG • RICK CAMPOS • RICK LEE JAMES • RICKI USTER • RILEY ANDERSON • RILEY SMITH • RIPLEE DARLING • RISA KESSLER • RITA DORSEY • RITA VERMAAS • ROB CAMPBELL • ROB WEYMAN • ROBERT LONSKI • ROBERT NOLAND • ROBERT STRICKLAND • ROBIN BLACKSHEAR • ROBIN GILFOY • ROBIN SHEA • ROCIO MARTIN • ROD PITTS • ROGER BURNETT • ROLF DALE • ROMA DOWNEY • ROMEY HOOPER • RON HUINKER • RON MESERVE • RONALEAH BODTCHER • ROSALIE ARMIJO • ROSEANN LANGLOIS • ROSEMARY CONROY • RUTH BROWN • RUTH TUFT • RYAN DAVIDSON • RYAN DEMATTIO • RYAN FAILING • RYAN GALE • RYAN LEGGETT • RYAN PENFOUND • SABRINA JONES • SALINA HUM • SALLY FUNG • SALLY HOOSE • SALLY IBARRA • SALLY ZIMNEY • SAM APPLEMAN • SAM BURKE • SAM HARNEY • SAM HUNTER • SAM MEANS • SAM PREVATT • SAMANTHA BROWN • SAMANTHA HVAL • SAMANTHA JANCOSEK • SAMANTHA LASS • SAMANTHA POELKER • SAMANTHA SCHNEIDER • SAMI JENSEN • SAMUEL HANCOCK • SANDI GALLEAR • SANDI SMITH • SANDY LITTLE • SANDY STEVENS • SANGITA 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