Four simple steps to recognize depression and prevent suicide

By Jessica Jones

Communications Director, Mental Health Foundation of West Michigan

Raise your hand if you’re comfortable navigating a conversation about mental health. Now raise your hand if you’re not sure where to start.

At the Mental Health Foundation of West Michigan, we believe it starts with knowledge, which creates confidence. We empower individuals through our be nice. action plan and programs for schools,
businesses, teams and faith organizations.

“This plan works because it’s simple,” said Christy Buck, Founder of be nice. and Executive Director of the Mental Health Foundation of West Michigan. “It’s four steps that give you the knowledge to recognize depression, guide you through tough conversations, and empower you with the information and resources you need to start navigating appropriate treatment options. be nice. is simple, powerful and life-saving.”

be nice. program is two-fold

On a macro level, the logo itself is a call to kindness, civility and inclusion. It’s recognizing that how we treat one another has an effect on how a person thinks, acts and feels – their mental health. On a micro level, be nice. is an action plan to equip individuals with the knowledge to recognize, understand,
accept and take action when it comes to mental health through four simple steps – to notice, invite, challenge and empower.

1. notice

Begin by noticing what’s good and right about the people around you so you can notice when something is different. The plan starts with the knowledge to recognize, or notice, the signs and symptoms of a mental health concern or illness.

Behavioral

Quitting favorite sport/hobby
Avoiding social interaction
Sudden/unlikely drug or alcohol use
Cry frequently for no reason
Neglect responsibilities, loss of motivation
Can’t sleep or sleep constantly

Physical

Lack of hygiene, personal appearance
Fatigue, lack of energy
Overeating or loss of appetite
Weight loss or gain
Headaches
Unexplained aches or pains

Psychological

Acting out, aggressive, quick to anger
Heightened sadness, guilt, indecisiveness
Lack of emotional responsiveness
Frequent self-criticism
Hopelessness, loneliness
Thoughts of death or suicide

2. invite

When you notice changes lasting two weeks or longer, it’s time to invite yourself to reach out. Many times we notice something is different about the way someone is thinking, acting or feeling, but we don’t address it. Oftentimes, we stay quiet because we don’t want to hurt a person’s feelings, get a negative reaction, or be wrong – with be nice., we keep it simple.

“I’ve noticed ________ and I’m worried about you. Is everything okay? Is there anything I can do to help?” This conversation starter shows that you care and you’re asking from a place of concern. You’re not attacking their actions or character, you’re simply checking in.

3. challenge

The No. 1 reason someone doesn’t speak up when they’re struggling is because of the stigma or shame they feel. They’re worried about how others will perceive them. You can be someone who challenges the stigma surrounding mental health, illness and treatment. You can challenge stigma with your words and empathy! The third step is also about challenging an individual to seek help and utilize resources. Here in West Michigan, we are fortunate to have many local options for help and treatment. We live in a digital age, and there’s a variety of mental health supports available for a wide range of needs.

Nationwide, the Suicide and Crisis Lifeline [988] is available 24/7 for anyone struggling with their mental or emotional health who needs a listening ear, immediate coping exercises, or assistance navigating further help.

4. empower

Ultimately, the be nice. action plan is meant to empower individuals with knowledge and resources. The MHF is an organization that educates individuals of all ages and demographics in this life-saving action plan. Having the correct knowledge surrounding mental health gives us the confidence to take action when we notice changes and the empathy to decrease stigma.

Being aware of our protective factors and positive coping mechanisms are great ways to help keep our mental health in check, and further, knowing what resources are available in our schools, teams, workplaces and communities empowers us to be resilient.