We all feel sad, upset, alone and unmotivated at times in our lives. We all experience a loss and grief when we are going through a difficult time, it is part of being human. Usually, when we are down, we can still function, and we know we will eventually bounce back to life. Usually, we do bounce back but what if you don’t? What if the feelings of sadness continue and start to interfere with your everyday life? They start to impact your work, recreation, and social life. You find you no longer find joy in the things you use to love. You find yourself not being able to get out of bed or you can’t sleep much at all. You can’t shake feeling tired all the time. Your weight starts to change, and you feel worthless and unmotivated. You may start to believe that the world may be better off without you. If this is occurring, you may be experiencing major depression.

Major depression also known as clinical depression is a medical condition that goes beyond the regular low mood we can all experience sometimes. If you have major depression you are not able to just pull yourself out of it, often you need support and treatment from a trained professional and possibly medication. It is estimated that more than 16 million people in America suffer from Major depression. Females are more likely to suffer from Clinical Depression.

What sets Clinical Depression apart from feeling depressed is the severity and the length of time one has experienced the feeling associated with it. If you experience these emotions for longer than two weeks and they are started to negatively impact your daily functioning it is important to seek help.

The common symptoms associated with depression are

• Feelings of hopelessness

• Feelings of worthlessness

• Dark moods

• Deep feelings of sadness

• Lack of energy and motivation

• Withdrawing from friends

• Low self-esteem

• Lack of interest in doing things you usually enjoy

• Difficulty getting through your normal daily activities

• Inability to concentrate and issues with your memory

• Sleep changes

• Appetite changes

• Body pain and aches

• Thoughts of ending your life or hurting yourself

Depression can show up differently for people and it can be hard to see at first. You may have only some of these symptoms or you may be experiencing ones that are not listed here. There are also different levels of depression and how it can influence your life.

There are also different forms of depression such as a post-natal depression which can occur after having a child and is a lot more serious than “baby blues”. Also, there is anxious depression, bipolar depression, and psychotic depression. Often depression also occurs with feelings of anxiety.

Different life events can trigger feelings of depression such as a loss of a relationship, losing a loved one, losing your job, abusive relationships, legal issues, financial pressure, substance abuse, isolation, trauma. Often the feelings of depression will go away on their own but if you have found they are not it may be good to check to see if you are experiencing a more severe form of depression, so you can treat it effectively.

If you are not sure if you have depression or how severe it may be, there are great apps or websites that can help. For example, the Patient Healthcare Questionnaire -9 (PHQ-9) that is widely used among health care professionals. This test will help you diagnose depression, so you can get the needed treatment. This assessment is provided on a Free App called the Depression Test which allows you to take this assessment on your own. The App also provides you with insight into your mood and help you track your progress. It will also provide you with high-quality depression resources on the internet. Depression can be treated and if you are struggling there are activities you can do to help your mood and it is important to talk to your doctor.

If you are only experiencing the feelings of depression these self-help activities have been shown to help decrease depression symptoms and help boost your well-being.

• Proper nutrition and exercise

• Keep active by joining groups, volunteering, or trying new things

• Spend more time in nature

• Yoga

• Mindfulness

All emotions are healthy, and we all experience them. The only issue is when emotions become extreme and persist for an extended period. If you can’t shake feeling sad, take action today.

Anxiety is an emotion that involves feelings of worry, uneasiness, and tension. These feelings are normally accompanied by physical changes such as increased blood pressure and heart rate, headaches, cold and sweaty hands and feet and more. When we experience potentially harmful triggers, anxiety is not only normal, but essential emotion for our survival.

However, when the duration or severity of anxiety is out of proportion to the trigger, we become regularly overwhelmed with concern, fear, and fatigue. When these responses move beyond normal anxious feelings, you may be experiencing generalized anxiety disorder (GAD).

Knowing the difference between normal feelings of anxiety and an anxiety disorder can help you recognize the condition and seek treatment.

According to the Anxiety and Depression Association of America, anxiety disorders affect around 40 million adults in the United States each year. Anxiety disorders will most likely become the second most common cause of disability around the world by 2020. But can anxiety be cured?

How to Treat Anxiety?

Anxiety can be triggered by many factors including genetics, environmental factors, brain changes, other medical conditions and our self-critical thoughts and negative thinking patterns.

Anxiety disorders are highly treatable. However, studies show that only 37 percent of people with anxiety disorders receive treatment.

The two main treatment options for anxiety are psychotherapy and medications. Also, lifestyle changes and relaxation techniques have proven to be very helpful in treating this mental health condition.

Cognitive Behavioral Therapy (CBT)

CBT is the most successful treatment for anxiety disorders. This goal-oriented, short-term therapy approach helps you change your dysfunctional thoughts and behaviors, improve resilience and manage overwhelming emotions like fear, worry, grief or anger. However, this form of psychotherapy requires your active involvement to succeed.

Exposure Therapy

This psychotherapy approach has been particularly effective for phobias and obsessive-compulsive disorders. In exposure therapy, the therapist gradually exposes you to an object or situation that provokes fear. Over time, you learn to become less sensitive to a feared object or/and situation.

EMDR

Eye Movement Desensitization and Reprocessing (EMDR) was initially developed as a treatment for posttraumatic stress disorder. This approach helps you see upsetting experiences in a less hurtful way. In short, you recall a traumatic or disturbing experience while undergoing a bilateral stimulation that typically includes moving eyes from side to side. Nevertheless, the stimulation may also involve alternating auditory tones, tapping movements or vibrations on different sides of the body.

EMDR focuses on disturbing thoughts and emotions. Therefore, this technique has been successfully used to treat panic attacks, generalized anxiety disorder, and phobias.

Mindfulness Meditation and Other Relaxation Techniques

Research shows that mindfulness meditation can reduce the activity of the amygdala, the part of the brain that plays a key role in processing emotions and triggering anxiety reactions. Reducing the activity of the amygdala, mindfulness exercise indirectly alleviates your level of stress and anxiety.

Also, mindfulness meditation and different relaxation methods such as deep breathing can help you stay focused, increase optimism, and improve your self-esteem and confidence.

Lifestyle Changes

Lifestyle changes are also a good way to manage your anxiety. Regular physical activity helps reduce fatigue and tension, increase mood, and boost your energy. Also, many studies have shown that physical activity stimulates the brain hormones called endorphins (also known as “hormones of happiness”) that activate the body’s opiate receptors, causing an analgesic and calming effect.

Positive Affirmations

Affirmations or positive statements about ourselves are a powerful tool in overcoming anxious ruminations. Positive affirmations can help you overcome self-criticism that accompany anxiety and depression, enhance your stress resilience, boost your mood, and improve your interpersonal relationships.

Finally, keeping up with a balanced diet, good sleep, a positive mindset and doing things that you enjoy can help you to reduce the symptoms and overcome anxiety.

While there are many therapists available today, choosing a therapist involves various considerations such as cost, experience, personality fit, convenience, therapy style, etc.

However, one of the most important aspects you should consider when asking yourself “How do I find a good therapist?” is whether the therapist is licensed, because only therapists with proper training receive a license. Also, make sure that the therapist is experienced in dealing with your concerns and double-check if they use evidence-based treatment for your concerns.

Inquire about the therapy fees, and whether your health insurance (if you have one) will cover the therapy. Find out about your potential therapist’s theoretical orientation and what kind of therapy they provide and see if that matches your needs.

Picking a therapist may seem overwhelming, so here are some thoughts on how to find a good one.

1. Ask Friends and Family for Recommendations

If you have family members or friends who are already in therapy, ask if they can recommend someone. You may get some good referrals because your friends’ therapists may know someone who would be a good fit for you.

2. Use the Internet

Don’t waste your time and money going from one therapist to another before you find a good fit. We live in an online age, so, the internet can be a helpful source when looking for a good therapist. Online databases such as Psych Central or Psychology Today have detailed listings of mental health professionals nationwide. These listings provide information regarding the therapist’s qualifications, years of practice, and their areas of expertise. You will also find practical information such as office hours, phone number, where the therapist’s office is located, whether they provide online counseling, and if they accept your insurance or not.

Also, consider online therapy. Many people find e-therapy convenient because it doesn’t limit you to your geographical area. Additionally, e-counseling platforms such as BetterHelp and TalkSpace are accessible and affordable and provide ongoing support.

3. Know What You Want to Work On

Another way of finding the best therapist for you is the awareness of your symptoms or aspects of your life you want to improve. Even before you receive a diagnosis, you might know what issues you are struggling with. For example, if you have relationship problems, you may want to look up a good relationship therapist. Or, if you struggle with depression or anxiety symptoms, you might want a therapist who specializes in these mental health disorders.

4. Know What Kinds of Therapy You are Open To

Before you decide which therapist may be a good fit for you, it is good to know what forms of therapy you are open to. For instance, if you want to change your thoughts and behaviors and believe doing that will improve your well-being, you might want to choose a cognitive-behavioral therapist. If you believe in the power of your subconscious and unconscious mind, you might want to work with a psychodynamic therapist.

Some of the most common types of psychotherapy include Cognitive Behavioral Therapy (CBT), Psychodynamic Therapy, Interpersonal Therapy (IPT), Mindfulness-based Therapies, and Integrative Holistic Therapy.

5. Consider Fees

If you found the therapist that you like, discuss the rates, particularly if you don’t have insurance to cover the fees. If your budget doesn’t fit the therapist’s rates, ask if they can recommend someone who would provide similar services at lower cost. There are interns at clinics who work pro-bono and charge much lower fees. Read more on therapy costs here.

6. Take Time

Choosing a therapist is a deeply personal matter. After you selected a few potential therapists, you may want to set up initial appointments to see if they are a good fit. However, do not pick a therapist who is – for whatever reason – convenient, but whom you can trust and who fits your needs. Most importantly, you need to feel that the chosen therapist can help you.

There are a number of barriers to getting therapy. One must first overcome the stigma around mental health and asking for help and then find one that you resonate with. Once you overcome these barriers there is the expense of therapy. The cost of therapy can vary but often you can find someone between the prices of $75 – $250 for a 45-60-minute session. In some cities and within different therapeutic approaches, it can be a lot more than $400 a session! Also, people often need more than one session, and it quickly adds up.

Sometimes therapy is covered through your insurance plan but often it does not cover very many sessions and may limit who you can see. Some non-profit or government funded companies offer mental health support but often they do not give you free counseling but will direct you to resources. When you are offered free counselling through government funding or work programs you often do not get to choose your therapist and therefore, they may not match your needs or personality. Often government therapists are overworked and burnt out.

There are also hotlines and crisis centers one can call when struggling with their mental health or considering suicide, again many of them are trained in crisis intervention but they are not counselors. You are not able to build up a strong therapeutic relationship with these workers, which is key to successful treatment. Some therapists also offer a sliding scale but often it is not much different than their original price and thus out of reach for many individuals who are seeking help.

There are a number of reasons why therapy is so expensive. It costs a large amount of money to become a therapist. Often people have invested many years and hundreds of thousands of dollars into their education to become one. Most therapists have their Master’s or a Ph.D. They can also spend thousands a year on continuing education to keep up to date in their field which is similar to doctors and other professionals. Also, therapists do not get paid by the hour and do not work regular 40-hour work weeks. Therapists can only bill for the time they see clients and they cannot see 40 people a week. A lot of their time is taken up with organizing client information, contacting insurance companies, administrative duties and marketing themselves. They also have a lot of cancellations. Office space is expensive along with the associated costs of running a business in a fancy office. They must also have business and liability insurance to protect them against legal actions and keeping up their registration.

As you can see several factors contribute to therapists charging a lot per session. With the expansion of technology though it has the ability to reduce the cost of mental health and well-being support.

You may be used to the traditional face-to-face therapy as the only option but now there are many different types and available treatments. An example is using Online therapy. Often online therapy has lower prices as they do not have the overhead of an office and associated fees. Technology has expanded the availability of mental health to the general public, but many people are still not aware of everything available. It can also be hard to find these resources and support when one is overcome with depression or anxiety.

There a number of different business that have popped up offering convenient, discreet and affordable access to licensed therapists. BetterHelp is one of those organizations. They change $40 -$70 a week. You can reach your therapist that you have been consciously matched with based on your needs through text, phone, or video conferencing from anytime, anywhere, through a smartphone, tablet or computer. Many other organizations are offering this option and in the future Artificial intelligence may further help to fill the gap of affordable and accessible health care.

Not only are there therapists online that can help but there are smartphone apps that can virtually address your psychological issues. Some apps can help diagnose you, monitor your mood, and administer popular therapeutic techniques such as, mindfulness, or Cognitive Behavioural Therapy.

Mindfulness helps you stay in the present moment using breath and grounding techniques. Meditation and mindfulness are based in Eastern philosophy, but more research is starting to solidify their ability to help with your mental health and well-being.

Cognitive behavior therapy is also a popular approach that involves identifying and challenges one’s distorted thought patterns which can be administered now through an app. Smartphone accessible health care is on the rise targeting stress, fitness, health, lifestyle, meditation, mindfulness, yoga, and other mental health and wellness needs.

As you can see although the cost of therapy can be very high there are affordable options out there. If you are struggling there is help and you deserve to have access to mental health and well-being support.

There are a number of barriers to getting therapy. One must first overcome the stigma around mental health and asking for help and then find one that you resonate with. Once you overcome these barriers there is the expense of therapy. The cost of therapy can vary but often you can find someone between the prices of $75 – $250 for a 45-60-minute session. In some cities and within different therapeutic approaches, it can be a lot more than $400 a session! Also, people often need more than one session, and it quickly adds up.

Sometimes therapy is covered through your insurance plan but often it does not cover very many sessions and may limit who you can see. Some non-profit or government funded companies offer mental health support but often they do not give you free counseling but will direct you to resources. When you are offered free counselling through government funding or work programs you often do not get to choose your therapist and therefore, they may not match your needs or personality. Often government therapists are overworked and burnt out.

There are also hotlines and crisis centers one can call when struggling with their mental health or considering suicide, again many of them are trained in crisis intervention but they are not counselors. You are not able to build up a strong therapeutic relationship with these workers, which is key to successful treatment. Some therapists also offer a sliding scale but often it is not much different than their original price and thus out of reach for many individuals who are seeking help.

There are a number of reasons why therapy is so expensive. It costs a large amount of money to become a therapist. Often people have invested many years and hundreds of thousands of dollars into their education to become one. Most therapists have their Master’s or a Ph.D. They can also spend thousands a year on continuing education to keep up to date in their field which is similar to doctors and other professionals. Also, therapists do not get paid by the hour and do not work regular 40-hour work weeks. Therapists can only bill for the time they see clients and they cannot see 40 people a week. A lot of their time is taken up with organizing client information, contacting insurance companies, administrative duties and marketing themselves. They also have a lot of cancellations. Office space is expensive along with the associated costs of running a business in a fancy office. They must also have business and liability insurance to protect them against legal actions and keeping up their registration.

As you can see several factors contribute to therapists charging a lot per session. With the expansion of technology though it has the ability to reduce the cost of mental health and well-being support.

You may be used to the traditional face-to-face therapy as the only option but now there are many different types and available treatments. An example is using Online therapy. Often online therapy has lower prices as they do not have the overhead of an office and associated fees. Technology has expanded the availability of mental health to the general public, but many people are still not aware of everything available. It can also be hard to find these resources and support when one is overcome with depression or anxiety.

There a number of different business that have popped up offering convenient, discreet and affordable access to licensed therapists. BetterHelp is one of those organizations. They change $40 -$70 a week. You can reach your therapist that you have been consciously matched with based on your needs through text, phone, or video conferencing from anytime, anywhere, through a smartphone, tablet or computer. Many other organizations are offering this option and in the future Artificial intelligence may further help to fill the gap of affordable and accessible health care.

Not only are there therapists online that can help but there are smartphone apps that can virtually address your psychological issues. Some apps can help diagnose you, monitor your mood, and administer popular therapeutic techniques such as, mindfulness, or Cognitive Behavioural Therapy.

Mindfulness helps you stay in the present moment using breath and grounding techniques. Meditation and mindfulness are based in Eastern philosophy, but more research is starting to solidify their ability to help with your mental health and well-being.

Cognitive behavior therapy is also a popular approach that involves identifying and challenges one’s distorted thought patterns which can be administered now through an app. Smartphone accessible health care is on the rise targeting stress, fitness, health, lifestyle, meditation, mindfulness, yoga, and other mental health and wellness needs.

As you can see although the cost of therapy can be very high there are affordable options out there. If you are struggling there is help and you deserve to have access to mental health and well-being support.

Approximately 30,000 people in the United States die by suicide each year. Suicide is the 10^th cause of death in the country, with the highest suicide rate in middle-aged white men. Although women are twice as likely to suffer from depression than men, men are four times more likely to commit suicide. Studies suggest that men are less likely to seek professional help for their emotional and mental health problems due to mental illness-related stigma and strong masculinity norms that expect them to bottle up their feelings and be brave and tough.

Also, it appears that men are unwilling to seek support from family members and friends, rather engaging in self-harming behaviors such as violence, drug, and alcohol abuse. Therefore, men with mental health problems usually remain unknown, undiagnosed, and untreated.

Studies show that men experiencing depression are among the highest risk groups for suicide, regardless of age. Adolescents also represent a high-risk group, since suicide is the third leading cause of death for teenagers.

While not every depressive person is suicidal, most people who commit suicide are dealing with depression. Paula Clayton, MD, medical director for the American Foundation for Suicide Prevention (AFSP) in New York City, believes that the link between depression and suicide is very strong. She states that sixty percent of people who kill themselves have major depression while ninety percent have some kind of mental disorder.

Nevertheless, there are some components of a major depressive disorder as well as some factors other than depression potentially linked to suicidal intent.

What are the Risk Factors for Suicide?

Apart from a major depressive disorder, a serious risk factor for suicide is alcohol and substance abuse. Research shows that about one in four people who commit suicide have alcohol in their bloodstream at the time of death.

Other major risk factors for suicide include:

• Presence of another untreated mental illness such as generalized anxiety, bipolar disorder, and substance and alcohol abuse

• A personal history of past suicide attempts

• A family history of mental illness, suicide attempts or suicide or substance abuse

• A history of violence and child abuse in the family

• Withdrawal and isolation from others

• Chronic illness

• Easy access to weapons

• Poor impulse control and a tendency toward aggression

• A recent significant life change that escalates feelings of hopelessness and worthlessness: loss of a loved one, a relationship or a job.

The second-highest suicide rate is among people 85 years or older. The suicidal risk factors for the elderly include depressive disorders, losses and loneliness, and deprived body image and diminished self-esteem that result from aging.

A Correlation between Hopelessness and Suicide

Studies show that hopelessness may be a stronger indicator of suicidal intention than depression itself. Hopelessness is a cognitive component of the depressive syndrome; negative expectations from the future have a strong correlation with suicide. Research indicates that depression is not significantly related to suicidal intention when hopelessness is controlled. Also, one study demonstrates that patients with mental health disorders other than depression may show a constantly high level of hopelessness with each new episode. That is, a high level of hopelessness during one episode may predict high hopelessness during a later episode, and consequently may lead to eventual suicide.

These findings are important, as they suggest that therapeutic approaches focused on relieving hopelessness may be successful in preventing suicide. That is to say, the most important suicide preventing interventions include recognizing and treating these disorders on time.