Beyond “Reach Out”

As Suicide Prevention Month winds down, we’re grateful for this community’s care. Today we’re leaning into simple, human support: noticing, asking, and staying with one another.

Today’s Quick Overview:

🔬 Science Spotlight: Why meditation apps work, even if you quit…
🗣 Therapist Corner: What real support looks like beyond “just reach out”...
📰 Mental Health News: From UN action to relational hope in couples…
🫂Community Voices: Learning to trust your own decisions again…

Let's notice what feels open and closed within you right now:

What’s open might be gratitude for making it through, anticipation of weekend ease, a willingness to name what you learned. And what’s closed might be work mode, the urge to be productive, the door to next week’s worries. Let yourself be both open and boundaried as you move into rest.

Shadow Archetype Cards

Meet the hidden parts of you with our free, printable Shadow Archetype Cards: 8 cards with a clear description and a gentle reflection question on each. Print, shuffle, and draw one when you want insight or guidance; use it to notice, explore, and integrate your shadow with compassion. Download, print, or save—a small tool you can return to anytime.

Beyond "Reaching Out": What Support Actually Looks Like

Answered by: Amanda R. Riley, Registered Psychotherapist

Every September, Suicide Prevention Month prompts us to reflect not only on raising awareness, but also on how we can genuinely support one another.

This year's theme, "Changing the Narrative on Suicide," asks us to move away from silence, stigma, and oversimplified messages like "just reach out."

While well-intentioned, they often leave both those in crisis and their loved ones confused about what "reaching out" truly means and what actions to take next.

Support Is Not About Fixing

One common misunderstanding is the belief that supporting someone means finding solutions or rescuing them from their pain. In reality, genuine support resembles presence far more than problem-solving.

You don't need the perfect words or extensive expertise. What matters is your ability to create a safe space for someone to express their feelings, without minimizing or rushing their experience.

Practical Ways to Show Up

While suicidal thoughts can affect anyone, no one should have to navigate them alone. If someone shares that they are struggling, start by acknowledging their feelings: "I can't imagine how difficult this is for you right now." Validation is powerful.

Ask open questions such as, "What feels most difficult for you today?" or "Would it help if I stayed with you while you reach out to a helpline, a friend, or a healthcare professional?" These simple actions communicate care and reliability, and the best part is, they're accessible to all of us.

Boundaries Are Part of Support

It's crucial to understand where your role ends. Supporting someone doesn't mean becoming their therapist or solely responsible for their safety.

Encouraging them to seek professional help, reaching out to crisis services when necessary, and being honest about your limits are all meaningful ways to care. Boundaries not only make support sustainable but also give both parties a sense of safety.

If You're the One Reaching Out

Reaching out for support might look like a friend checking in regularly, someone offering to run errands, or a colleague listening without judgment. If your first attempt to reach out feels disappointing, don't lose hope.

This doesn't mean your feelings aren't valid or that support isn't available. Emotional invalidation often occurs accidentally and may indicate that the person you reached out to simply lacks the capacity to understand your emotions, so try not to take it personally. Sometimes, it helps to reach out to another person or consider professional resources in addition to personal connections.

Changing the Narrative

By shifting from silence and stigma to concrete, compassionate action, we cultivate a culture where reaching out doesn't feel like shouting into the void, but like stepping into a circle of real, non-judgmental, practical care. Support doesn't have to be heroic; it just has to be human.

Resources

For more information on how to start the conversation about suicide, visit ConversationsMatter.org.au

If you or someone you know is struggling with suicidal thoughts, please reach out for help:

Even if you're not in crisis, seeking professional help can come in various forms, such as making an appointment with your primary care physician, engaging in counselling or psychotherapy, or reaching out to crisis hotlines.

Amanda R. Riley is a Registered Psychotherapist with 18+ years of experience. She specializes in working with millennial professionals and neurodivergent adults navigating anxiety, depression, OCD, and burnout. Her approach combines evidence-based care with compassion and practical strategies. Learn more: amandarileypsychotherapy.ca

Meditation Apps Really Work, But 95% of People Quit Within a Month

Research finding: A review suggests that popular apps (Headspace, Calm, and others) can deliver measurable benefits with modest use, in about 10–20 minutes, about three times a week, with studies linking app practice to lower anxiety, stress, and depressive symptoms, and small improvements in markers like blood pressure and rumination.

Apps now account for the vast majority of mental-health app use, and some pair with wearables to personalize timing and feedback. However, 95% of users stop using meditation apps within 30 days, highlighting the challenge of maintaining consistent practice.

Why it matters: This research validates that meditation apps deliver real health benefits comparable to traditional training. Quality meditation training is now available 24/7, which was previously only accessible in major cities or expensive retreat centers.

Try it today: If you've downloaded apps but stopped using them, you're part of the 95%. This is extremely common. The research shows even brief, inconsistent use provides benefits, so don't let perfectionism prevent you from restarting.

Use apps as training wheels for short moments throughout your day. Once you've established some familiarity with the practices, you might find transitioning to in-person groups or longer sessions becomes more appealing and sustainable.

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I can find beauty in the ordinary moments that others rush past. What feels mundane might actually be where life's deepest satisfactions hide.

Think of one simple pleasure you experienced this week: maybe the taste of something delicious, a comfortable bed, or a moment of perfect temperature. Your body knew how to enjoy it completely.

It's okay to find certain people draining, even if they're good people. Your energy is finite, and protecting it isn't selfish.

Pick one mundane task you'll do today. Approach it like a meditation, paying full attention to textures, temperatures, and the small motions your hands make.

"I Realized I Was Outsourcing My Decisions to Other People"

Shared by Charlotte

I once asked three strangers in Target which shampoo they'd buy. Not because I have particularly complex hair needs, I just couldn't decide between two bottles, and my usual group chat wasn't responding fast enough.

Walking to my car with the shampoo one random woman recommended, I had this weird moment where I thought, "I'm 25 years old and I just let a stranger pick my hair products."

It's not just shampoo, obviously. I've been doing this with everything for years. Should I take this job? Let me ask Mom, my college roommate, my coworker, and this girl I follow on TikTok who gives career advice. Should I break up with my boyfriend? Time to create an anonymous Reddit post and see what the internet thinks.

A few months ago, I spent three weeks polling people about whether to adopt a dog. Three weeks! Meanwhile, this perfect little rescue pup got adopted by someone else who could actually make a decision.

That night, I sat with my laptop open, scrolling through more dogs, and caught myself reaching for my phone to ask my friends which one looked friendliest. Instead, I closed my eyes and asked myself which dog I actually wanted. The answer was immediate; it was this goofy lab mix who looked like he'd be a great companion when I go hiking.

I filled out the adoption paperwork right there. Didn't consult anyone. Best decision I've made in months, and it was completely mine.

Share Your Story

Have a mental health journey you'd like to share with our community? Reply back to this email. All submissions are anonymized and edited for length with your approval before publication. Each published story receives a $10 donation to the mental health charity of your choice.

Evening Reset: Notice, Write, Settle

Picture an old tree that has weathered countless seasons, its roots growing deeper each year. It doesn't compete with the flashier flowers around it; it simply draws what it needs from the earth and offers steady shelter. Tonight you can embody that same quiet strength.

Spend three minutes writing: What did I avoid this week that I actually might have enjoyed if I'd given it a chance?

Close your notebook and ask yourself: What drained my energy this week that I could minimize going forward? What filled me up that I could seek more of? What did I learn about what I actually need to feel good?

"If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away." — Henry David Thoreau

The life you're living right now is the only one happening, and it's worth paying attention to.

Article: "What Suicidal Teens Say Matters Most to Them" (The Conversation)

Read: "What Suicidal Teens Say Matters Most to Them" (The Conversation)

This study looks at what keeps suicidal teens alive. Researchers studied answers from 211 teens (ages 13-17) who were in the hospital for suicidal thoughts or behavior. They found that 97% could name three reasons for living despite being in crisis.

The most common word was "my"—showing personal connections with family, pets, friends, and future goals ranging from career dreams to simple wants like "getting bad-ass tattoos."

The findings show that even when severely distressed, most teens still have forward-looking hopes and relationships that therapists can build on, shifting focus from only addressing risks to strengthening specific reasons that make life feel worth living.

Are you a therapist, psychologist, or mental health professional with something meaningful to share?

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Coming Monday: Despite electric lights and indoor living, your brain still tracks seasonal changes through two separate circadian clocks, and why some people are genetically more vulnerable to seasonal mood shifts.

Researched and edited by Natasha. Designed with love by Kaye.

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*The Daily Wellness shares educational content only and is not a substitute for professional medical or mental health advice and diagnosis. Please consult a licensed provider for personalized care.