If you or someone you know is struggling or in crisis, help is available.
Call or text 988 or chat 988lifeline.org to reach the 988 Suicide & Crisis Lifeline.
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Someone dies by suicide every 11 minutes in the United States. Suicide is one of the leading causes of death in the country, particularly among young people. In fact, the Centers for Disease Control and Prevention says it is the second-leading cause of death for teens and young adults ages 10-34.
By fostering strong relationships, recognizing warning signs, and utilizing available resources, we can create a supportive environment that promotes mental health and safety.
Creating a strong support system – A preventative approach
Healthy relationships are a crucial component of mental health. They offer a sense of belonging, provide emotional support, and can be a protective factor against mental health struggles.
Recent data, however, show belonging and loneliness are things many college students struggle with, underscoring the profound impact of loneliness on psychological distress among students. In addition to U.S. Surgeon General Vivek Murthy calling loneliness a public health “epidemic” in 2023, a survey of college and university students found that nearly two-thirds (65%) of students report feeling lonely, the majority (52%) are concerned about their friends’ mental health, and three in 10 (29%) have experienced severe psychological distress.
The number one way students seek support for their mental health is through their peers, followed by their family. It is important for students to identify at least two people within their circle of friends or family with whom they can have open, honest conversations—people they trust to keep their discussions confidential and to offer support without judgment.
We also know that those types of supportive relationships can be elusive for some students. In fact, the number one reason students seek support through the TimelyCare Peer Community is for relationship issues. For those who may struggle to find supportive friendships, it is essential to recognize the impact that unhealthy relationships can have on mental health. Instead, surrounding themselves with positive, dependable people can make all the difference when times are tough:
- Choose friends wisely: Students should surround themselves with people who genuinely care about their well-being, offer good advice, and respect their need for privacy.
- Engage in open communication: Keep the lines of communication open with their support system. Regular check-ins with friends and family can help them stay connected and aware of each other’s mental states.
- Include trusted adults: In addition to peers, having a trusted adult—such as a mentor, counselor, or family member—can provide students with additional support and access to resources that they may not be aware of.
There are times when these types of close friends and family will play a key role in students ultimately receiving the professional help they need, especially in times of crisis.
Tips for identifying when someone isn’t doing well
One of the most important aspects of suicide prevention is recognizing when someone may be in trouble. Here are signs to look for in someone who is struggling:
- Changes in behavior, such as withdrawing from social activities, missing classes, or neglecting self-care.
- Noticeable shifts in mood, including increased irritability, sadness, or anxiety.
- Expressions of hopelessness, worthlessness, or feeling like a burden to others.
- Sudden changes in sleep or eating patterns.
If one notices these signs in a peer or friend, it is crucial to approach the person with empathy and concern. Encourage them to talk about what they’re going through, and let them know you’re there to listen without judgment. Sometimes people ask how long is too long to feel sad before seeking help or before encouraging a loved one to seek help. Keep track of the length of time that the person’s disruptive symptoms have occurred. If it appears that their symptoms are happening for longer periods of time, step in and suggest they seek professional support.
Protect your peace: Know when to seek help as someone who is struggling
Understanding their mental health is essential for students to maintain their well-being. They should pay attention to their thoughts and feelings, and recognize when their usual coping strategies are not working. If they find themselves struggling to get out of bed, losing interest in activities or feeling stuck in a deepening depression, it is time to reach out for help.
Muscle tension, stress and physical symptoms like muscle spasms are common when under significant mental strain. Self-care through relaxation exercises, getting adequate sleep and being in comfortable environments can help alleviate these symptoms.
Talking about mental health: How to facilitate difficult conversations
For the student who is struggling with their mental health
Gen Z is leading the charge to destigmatize mental health. An American Psychiatric Association report found Gen Z is more likely to have received treatment or gone to therapy compared to Millennials, Gen X’ers, Baby Boomers, and the Silent Generation. Additionally, data from The Jed Foundation find that stigma is not a top barrier for teens seeking mental health support.
However, discussing feelings – especially emotions that are unfamiliar or overwhelming – can be challenging to share with others. If a student is struggling, they should be encouraged to approach these conversations by:
Choosing the right time and place
Find a time when they feel relaxed and in control, and select a private, comfortable location where they won’t be interrupted. Some students find it easier to talk over the phone, Zoom or FaceTime instead of being in person. Try to find a time to talk when they will not be cut short or interrupted (plan for at least 30 minutes to an hour). Feeling rushed to get your point across or share feelings may increase anxiety and stress. Finally, try to get a good night’s sleep before speaking with someone, if possible. Sufficient sleep will help the student feel calmer and help to regulate their emotions.
Starting with someone they trust
Begin by talking to someone they trust, even if they’re not a professional. While they may not have all the answers, they can provide support and help the student seek professional help. If the student is already in counseling, role-playing during a therapy session can help them feel more prepared and anticipate likely questions.
Remembering it’s okay to not be okay
It is normal to feel overwhelmed at times, and it is better to share these feelings with someone than to go through it alone. The person a student confides in can help them connect with a professional who can guide them through their thoughts and emotions.
Once a student feels physically prepared, here are things to remember during the conversation:
Talk about how their mental health affects the way they function day-to-day.
For example, your support person will want to know if the student is having difficulty sleeping, unable to concentrate, no longer enjoying things you used to enjoy, or having no desire to connect with friends or family.
Share how they feel the support person can help.
Simple requests such as “Please text or call me more often.” “Can we make a plan for more face-to-face or in-person visits?” or “May I call you just for a pep talk?” can be really useful.
Let them know the student is not looking for their support person to fix it, they are simply looking for support.
This will help set the expectations and lower possible stress so everyone does not start scrambling to solve or fix the challenges right away.
Share who is designated as part of their support system and explain why.
Knowing their loved one is surrounded by others who care about them and want what’s best for them may be just as reassuring.
If necessary, use self-soothing techniques during the conversation.
It is okay to take a break to complete a breathing exercise, short meditation, or grounding technique.
If the student is uncomfortable having the conversation on their own, that’s okay. They don’t have to be alone! It is okay to incorporate the support of a friend or loved one who knows what is going on with the student’s mental health.
Ensure your campus is a safe space for students.
For the person whose friend or family member is struggling with their mental health
Engaging with someone who is clearly struggling with their mental health can be intimidating and scary, but it is not something to ignore. Especially if they are suicidal, sensitive conversations require care, empathy, and patience.
Approach with compassion and openness in a safe, nonjudgmental space.
Make sure the conversation happens in a private, comfortable setting where the person feels safe. Allow them to speak without interrupting or rushing them. Acknowledge their feelings and show that you care about their well-being.
Offer support, not solutions
Validate their feelings and focus on being a supportive presence rather than trying to solve their problems. Gently suggest that speaking with a mental health professional can help.
Be direct if suicide is a concern
Be direct but gentle, “Are you thinking about harming yourself or ending your life?” It is a myth that asking someone if they are suicidal will put the idea in their head. Stay calm if they say yes. Let them know that you are there for them and will help them find support. Do not leave them alone. If they are in immediate danger, stay with them and contact a mental health professional, campus counselor, or a suicide hotline (such as 988).
Encourage connection and follow-up
Help them build a support system. Having a core group to rely on is essential for long-term mental health. Check in on them after your conversation to show ongoing care and concern. Consistent support can make a big difference in their recovery.
Share resources
Be familiar with your school’s mental health services or student wellness centers and offer to help connect them. Provide numbers for hotlines such as the National Suicide Prevention Lifeline (988 in the U.S.) or local mental health crisis services. Additionally, many college and university campuses have partnerships with organizations like Active Minds and The Jed Foundation that provide critical education and resources for student mental health, well-being, and suicide prevention.
One in every ten college students nationwide has 24/7 access to the TimelyCare app from their phone or other device. TimelyCare offers a free online mental health course created by Jack.org, in partnership with Born This Way Foundation, to provide people with the knowledge, skills, and confidence needed to safely support anyone struggling with their mental health.
Coastal Carolina student, Francesca Salamone is appreciative of the Be There Certificate training.
A friend or family member could be the key to their loved one ultimately seeking and receiving the professional support they need.
Ensuring a stellar provider network: Why quality matters
Representation in health care matters and makes a difference in health outcomes for students.
Culturally competent mental health providers that reflect the diversity of your campus are one key to student well-being. For example, over 50% of TimelyCare’s provider network identify as people of color, and through TimelyCare’s partnership with Violet, mental health and medical providers are trained in a cultural competence upskilling program to deliver improved identity-centered care for BIPOC, LGBQ, and TGNC patients.
Keisha Jones, VP of student affairs at Davidson-Davie Community College, shares how TimelyCare keeps students connected to care beyond what campus resources can offer, with 24/7 support even in crisis situations.
Remember, it is not uncommon to feel overwhelmed, and it is always okay to seek help. Nobody has to navigate these challenges alone, Whether through a peer, a trusted adult, or a professional. By building a solid support system and taking proactive steps to protect our mental health, we can safeguard our well-being and that of those around us.
TimelyCare is here to help. During National Suicide Prevention Month, make a positive impact with Suicide Prevention Month resources for your campus. TimelyCare’s robust collection of online resources offers strategies, articles, and facts to help campus leaders build a sense of belonging among students that can positively impact suicide prevention efforts.
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