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Suicide Prevention

Prevention is the path to understanding that suicide is neither romantic nor inevitable. Unfortunately, suicide remains a taboo subject, and there is fear in talking about it, especially in Portugal. No one wants to address the elephant in the room. The only way to end a taboo is to normalize it and talk about it. However, experts argue that “not talking about suicide is not the solution.” Instead, it’s important to “know how to talk” about the topic, face it without personalizing it, and demystify its context.

Even though we may not want to think or talk about it, suicide is undeniably a public health issue that requires immediate intervention and prevention.

Regardless of the cause, there is a common factor that links almost all suicides: an overwhelming sense of unbearable pain, accompanied by extreme feelings of helplessness, sadness, and loneliness.

It is crucial that everyone – without exception – recognizes the importance of addressing suicide, as when someone decides to take their own life, it not only affects that individual, but often the family, friends, and community as well, through the feelings of guilt and the grief that is experienced in an intensely painful way.

Suicide prevention begins with promoting mental health and emotional literacy in schools, workplaces, and the community in general. On this Suicide Prevention Day, we aim to emphasize that it’s time to stop trivializing anxiety or saying that “we all have a bit of obsessive-compulsive disorder because we like a tidy room.” We don’t. It’s time to stop downplaying psychological suffering. It’s time to stop making jokes about how “you must be crazy to see a psychologist or psychiatrist” or that you’re “weak” if you need antidepressants. It’s time to stop saying “be strong” or “calm down, it will pass.” We must value all symptoms, seek help, and share how we feel with our family, friends, peers, and specialists.

Remember that there is no health without mental health. Let’s fight for it and take care of our own.

Resources:

• Podcast on suicide by researcher Inês Rotes for those who want to learn more about the phenomenon: https://shre.ink/28TV
• Suicide prevention and support line in Portugal: 112 (INEM) or 804242424 (Psychological Counseling Service of the SNS24 Line)

Elena Vanica

Psychologist at the Polytechnic of Cávado and Ave

Stress is the brain’s and body’s response to change, challenge, or demand. It is the body’s natural defense against danger, triggered by an event or thought. When a stressful event occurs, the body activates the “stress reaction” to avoid or confront the danger, commonly known as the fight-or-flight response. Unfortunately, humans lack a button to turn off the stress response or stop the thoughts that are the true triggers. For this reason, we constantly fuel stress through thoughts that endlessly evaluate our past, present, and future.

Knowing several ways to deal with stress can help you manage it effectively and build resilience.

Exercise Regularly

Physical exercise plays a crucial role in managing stress. Engaging in activities like walking, dancing, cycling, running, or stretching releases endorphins—substances that promote calm and well-being. Exercise also relaxes muscles, relieves accumulated tension, and improves sleep quality. By focusing on physical activity, you can momentarily distract yourself from stress-inducing thoughts and concerns. Exercise also boosts confidence by making you feel you are contributing to your health. Start with a brisk evening walk after dinner.

Practice Mindfulness

Research shows that mindfulness is an effective way to manage stress and is accessible to everyone. Mindfulness means slowing down and being aware of your thoughts, bodily sensations, and emotions in the present moment. Think of mindfulness exercises as attention-training exercises, redirecting your focus to a single object.

Here is a mindfulness exercise you can try anywhere:

• Find a quiet space.
• Sit still with your back straight and feet flat on the ground.
• Close your eyes and bring your attention to observing your breath without altering it.
• Notice the movement of your breath with curiosity and openness.
• Observe the air entering and leaving your body and the pauses in between.
• When your mind wanders, gently bring your focus back to your breath.
• Continue observing your breath this way for 10 minutes.

This practice helps calm and slow a constantly active mind.

Talk to Someone

Talking to someone during stressful times is vital for mental health. Sharing your feelings provides immediate emotional relief, opens the door to new perspectives, and reveals potential solutions. Receiving support and understanding reduces stress and enhances well-being. Seek out someone you trust to talk to during stressful moments.

Manage Your Time and Learn to Say “No”

Time management and learning to say “no” are essential skills for a balanced, productive life. Effective time management helps prevent procrastination, reduce stress, and increase productivity. Setting clear, realistic goals is crucial for good time management. Learning to say “no” establishes healthy boundaries, prevents overload, and allows you to focus on more critical activities.

Sleep Well and Eat Healthy Meals

Getting 8 hours of sleep each night and maintaining a healthy diet are fundamental for better stress management. Adequate sleep is vital for physical and mental recovery, allowing the body to restore balance needed for daily challenges. During sleep, the brain processes daily information and consolidates memories, enhancing cognitive and emotional performance. A balanced diet provides the energy needed for optimal body functioning and strengthens the immune system, increasing resilience to stress. Healthy foods like fruits, vegetables, whole grains, and lean proteins supply nutrients that regulate neurotransmitters such as serotonin, which directly influence mood and well-being.

Bibliography:

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.

Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.

Pilcher, J. J., & Huffcutt, A. I. (1996). Effects of sleep deprivation on performance: A meta-analysis. Sleep, 19(4), 318-326.

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61.

Sapolsky, R. M. (2017). Behave: The Biology of Humans at Our Best and Worst. New York, NY: Penguin Books.

Elena Vanica

Psychologist at the Polytechnic Institute of Cávado and Ave

Master’s in Clinical Psychology from the University of Padua, Italy, and facilitator of MBSR (Mindfulness-Based Stress Reduction) programs at the University of Brown, USA.

01.02.2024

The transition from secondary education to higher education is a significant moment in every student’s life, filled with new experiences, challenges, and opportunities. As you embark on this new and exciting journey, it is crucial to manage your expectations and equip new students with the necessary information to navigate this transformative phase with more confidence and success. Here are 5 tips that can help you effectively and cautiously manage the new responsibilities and duties you will face.

#1 Be Open to Exploring Unfamiliar Environments

In a constantly changing world, being open to new experiences allows you to cultivate curiosity, broaden your horizons, and develop valuable skills and qualities such as empathy, resilience, and adaptability. Being open to unfamiliar environments means embracing new experiences, meeting people, and discovering settings that will likely be different from those you have experienced so far.

This is a time for exploration, where you should step out of your comfort zone and embrace the unknown with confidence. It is through the unknown that we truly discover ourselves.

#2 Get to Know Your Course and the Higher Education Institution

When you enter higher education, it is important to research your course, the program, and the curriculum. This knowledge will ensure that you are aligned with the curriculum and objectives of the course, allowing you to understand what is expected of you and plan your study effectively.

Additionally, you should try to familiarize yourself with the spaces available, such as the library and study rooms, and explore the services offered to the student community, such as career development services, psychological support, and social support. Being proactive in seeking out the various services can enhance your higher education experience and help you make the most of all available resources.

#3 Manage Your Finances Wisely

Understanding the importance of managing money is an essential skill for all higher education students, especially those who are living away from home.

It is likely that you are relying on financial support from your family to cover rent, food, tuition fees, and sometimes school supplies and outings. This is the time when you will face the challenge of managing your finances more independently and controlling expenses that did not exist before.

It will be helpful to create a weekly budget, noting all your expenses, how much you plan to spend, how often this will happen, and how much you can spend based on the available funds. You will need to prioritize your needs over your wants. Also, check if you are eligible for a scholarship, take advantage of student discounts, and consider part-time work if necessary.

#4 Socialize and Participate in University Activities

Socializing means actively engaging with your classmates in various contexts, such as in the classroom, associations, academic groups, or academic events. This is the time to meet new people, make friends, and form connections within the university community. All of this will help you build a support network, expand your horizons, develop leadership and teamwork skills, create networking opportunities, and contribute to your personal growth. Remember that socializing involves active and reciprocal participation. By taking the first step, speaking, sharing, and showing genuine interest in connecting with others, you will contribute to building deeper and more meaningful relationships.

#5 Take Care of Yourself

Higher education is not just about attending classes and studying. Throughout the academic year, it is crucial to create space for self-care to ensure the academic experience is a positive one.

Self-care involves recognizing and fulfilling your personal needs, setting boundaries, and practicing healthy habits for your physical, mental, and emotional well-being. You should get enough sleep, eat balanced meals, exercise regularly, and engage in activities that bring you joy and satisfaction. Taking care of yourself also involves managing events and emotions in a healthy and adaptive way and knowing that you can seek professional support if needed.

These 5 tips are a great starting point for a successful and productive first year. Make the most of your academic experience, believe in yourself and your abilities, and don’t forget to have fun while learning.

This is a challenging adaptation phase for many students, and it is completely normal to feel overwhelmed or face complications along your journey. It is important to know that you are not alone, and you can always share your difficulties with your professors, classmates, and mentors, and seek help from the support services available at your institution.

Beatriz Alves

Psychologist
Master’s in Psychology from the Faculty of Psychology and Educational Sciences, University of Porto

01.03.2024