If you suspect someone is depressed and thinking of self-harm, directly ask them if they have thought about hurting themselves or taking their own life. This will not insult them or plant the idea, but rather open the door for them to answer honestly.
If someone confirms they are having suicidal thoughts, immediately follow up by asking if they have thought of a plan. This is a critical step to assess the immediate danger and urgency of the situation.
If a person expresses suicidal thoughts, with or without a plan, it constitutes a medical emergency. Do not leave them alone; they should be brought to a psychiatric emergency room for immediate professional help.
Educate yourself on suicide prevention resources, such as hotlines, and learn appropriate ways to talk to someone who is overtly struggling. This preparedness can help you respond effectively in a crisis and support those at risk.
Instead of building walls against pain and hurtful experiences, welcome them as part of your range of emotions and allow them to pass through you without holding on. Blocking out pain also blocks out joy and growth, while allowing it to flow enables healing.
Be comfortable with the ‘ugly pieces’ and imperfections of your life, both internally and externally. Realize that true personal growth comes from looking at all aspects of yourself, not just the positive ones.
Strive to understand what truly matters, avoid sweating the small stuff, and cherish every day. This perspective, often gained through hardship, can lead to a more profound and authentic sense of happiness and purpose.
Embrace the concept of ‘multiple truths,’ allowing yourself to experience happiness and profound sadness simultaneously after a loss. This understanding prevents self-judgment and allows for a more complete and authentic healing process.
Seek to frame suffering or tragedy through the lens of meaning, potentially by helping others or contributing to the greater good. This can be a powerful means for personal recovery and healing.
Allow yourself to rely on and lean on people for support when recovering from difficult experiences. This is crucial for healing, especially for those who are typically more comfortable being caregivers than receivers of care.
Learn and consistently practice meditation to improve your mental well-being. It can make you more relaxed, provide mental energy, focus, positive mood, and a psychological buffer against life’s challenges.
Seek out and learn a specific meditation technique, such as Transcendental Meditation (TM), which involves 20 minutes twice a day. A technique helps ensure you are actually meditating and can lead to noticeable benefits within weeks.
Be consistent in your meditation practice, even if you take a break during difficult times, and return to it. Regular practice can lead to significant positive changes in mental state and overall well-being.
Prioritize getting 7 to 8 hours of sleep per night, recognizing it as a medical necessity rather than a luxury. Adequate sleep provides the energy needed to manage a demanding schedule and maintain overall health.
Practice efficient time management by triaging how to use each minute or hour for maximum benefit and avoiding time-wasting activities like excessive social media before bed. This allows you to integrate essential well-being practices into a busy life.
Be mindful of and potentially limit your social media usage. Excessive social media can contribute to depression, anxiety, and feelings of isolation or inferiority by fostering comparison.
Consider accessing talk therapy, especially when dealing with trauma or powerful emotions that meditation alone might not fully address. It provides a crucial additional tool for processing complex experiences.
When thoughts and emotions arise during meditation, sincerely welcome them and explore them rather than using the practice as an escape. This approach allows for true processing of powerful emotions, preventing meditation from becoming a form of denial.
Before speaking, ask yourself if what you are about to say is true, useful, and if now is the right time to say it. This Buddhist framework allows for honest and direct communication without being unkind, fostering mindful interactions.
Dedicate time daily for physical exercise, recognizing it as a crucial form of self-care. Exercise provides a personal space for well-being and contributes to overall energy levels.
Pre-order the 5th-anniversary edition of the ‘10% Happier’ book at hc.com/happier. This gives you access to a new preface, an expanded list of guided meditations, and free audio versions of those meditations in the 10% Happier app.