The holiday season is often called “the most wonderful time of the year,” but it can also be the most stressful for many. Between shopping for gifts, balancing a healthy diet, managing family dynamics and meeting work deadlines, the pressure to create the “perfect” holiday experience can quickly overwhelm us. Amid the celebrations, it’s easy to lose sight of what matters most—finding joy and connection in the present moment.

In this blog, we’ll explore simple but effective strategies to help you find balance, manage your stress, and create a holiday season that feels both meaningful and manageable.

1. Plan ahead

Ensure you give yourself enough time to finish your to-do lists and goals. Use a calendar to track all your celebrations and gatherings with friends and family. Go grocery shopping early to beat the rush, and make sure you have enough time to return if you forget any items. Planning can be a great way to reduce stress.

2. Portion control and balancing your plate

It’s important to manage a healthy diet during the holidays while still enjoying all your favorite holiday treats. Start with a colorful variety of fruits and vegetables, and balance the rest of your plate with grains and proteins before adding your favorite treats. Be mindful of your portion sizes and drink plenty of water. Enjoy your treats in moderation, but know that it’s okay if you eat a few more than planned!

3. Plan workouts and stay consistent.

Exercise is not only good for your body but great for your mental health. Take a break from holiday preparation to get in some movement. Find the best type of exercise for you, whether going on walks, doing online workout routines or visiting a gym. Staying active will help manage stress, help you sleep better and stay on track with your health goals during the holiday season.

4. Create relaxing surroundings

Light some candles, play music and create a relaxing environment to help relieve some stress. Let some sunlight in and take some breaks outside when it’s not too cold to get some vitamin D. This will help boost your mood and increase your energy levels, making it easier to manage stress and stay balanced throughout the day.

5. Make time for yourself.

Remember, taking a break and spending some time with yourself is okay! Read a book, nap, watch a movie or any other activity you enjoy. It’s also all right to say no if things are piling up and a break is needed. Prioritize yourself amidst all the celebrations and preparations.

6. Be kind to yourself!

Remember, the holidays should be an exciting, enjoyable time! Balancing responsibilities and relaxation is essential during this season. Don’t be too hard on yourself if you don’t accomplish everything or if you need to ask for help.

With a mindful approach, you can find that balance and make this a season of fulfillment rather than stress. Focus on what truly matters and enjoy this stress-free holiday season!

We will implement holiday hours at our clinics and Administrative Building on Christmas Eve and Christmas Day. Check out the upcoming holiday hours in the chart below:

Implementaremos horarios de días festivos en nuestras clínicas y edificio administrativo en Nochebuena y Navidad. Consulte los próximos horarios de días festivos en el siguiente cuadro:

We will implement holiday hours at our clinics and Administrative Building on New Year’s Eve and New Year’s Day. Check out the upcoming holiday hours in the chart below:

Implementaremos horarios de días festivos en nuestras clínicas y edificio administrativo en Nochevieja y Año Nuevo. Consulte los próximos horarios de días festivos en el siguiente cuadro:

When it comes to your pelvic floor, not holding your breath is important!  Many people develop a habit of holding their breath when lifting objects in day-to-day life and while working out.  When you hold your breath, you increase your abdominal pressure putting more pressure on your bladder and your pelvic floor.  This increase in pressure can lead to bladder incontinence for everyone and vaginal prolapse for those with a vagina.

Tips to help:

• Pursed lip exhale: Instead of holding your breath, do a pursed exhale during the movements. This can be when picking up an object off the floor or when lifting weights in the gym.  Purse your lips like you have then around a small coffee straw and slowly blow out.  You should feel your abdominal muscles turn on to help you lift.
• Count out loud: When working out count your reps out loud. If you are counting, you are breathing and not holding your breath.
• Breath normally: Do you hold your breath when you are stressed, plucking your eyebrows or watching a scary scene on TV? If you catch yourself holding your breath during the day, cue yourself to breath to put less pressure on your pelvic floor.
• Diaphragmatic breathing: Diaphragmatic breathing is using your diaphragm, the muscle that separates your lungs and heart above from the digestive system and other internal organs below. When the diaphragm contracts, it changes the volume of the chest cavity and helps bring air into your lower lungs.  You will notice your lower rib cage expands forwards and out to the sides.  A cue that can help is pull the air in deep and low.  Here is a video that demos diaphragmatic breathing: Diaphragmatic Breathing | UCLA Integrative Digestive Health and Wellness Program

Diaphragmatic breathing can help with many things:

• Improve Digestion
• Decrease acid reflux
• Decrease constipation
• Muscle relaxation
• Decrease anxiety
• Improve sleep quality

Resource:

Natural breath control during lifting tasks: effect of load – PubMed (nih.gov)

Pelvic Organ Prolapse – PubMed (nih.gov)

The effectiveness of diaphragmatic breathing relaxation training for improving sleep quality among nursing staff during the COVID-19 outbreak: a before and after study – PubMed (nih.gov)

The Effectiveness of Diaphragmatic Breathing Relaxation Training for Reducing Anxiety – Chen – 2017 – Perspectives in Psychiatric Care – Wiley Online Library

What is Open Enrollment?

Open enrollment is when individuals and families can enroll in or change their health insurance plans for the upcoming year. It’s critical to review your options and select a plan that fits your health and financial needs. Outside of open enrollment, you can only enroll if you experience a qualifying life event, such as getting married, having a baby or losing your group coverage.

When is Open Enrollment?

Open enrollment for the 2025 health insurance year begins on November 1, 2024, and ends on January 15, 2025. If you want your coverage to start on January 1, 2025, you’ll need to enroll by December 15, 2024. Waiting until the last minute can lead to stress, so we encourage you to review your options early.

Why Open Enrollment Matters

Open enrollment gives you a once-a-year opportunity to enroll in or switch health plans to ensure you have coverage for the year ahead. It’s the perfect time to reassess your health insurance needs, especially if your circumstances have changed, such as a new job, marriage or the addition of a child. Choosing the right coverage ensures you’re ready for medical needs or unexpected health events.

How to Enroll in a Health Insurance Plan

Getting started with your enrollment is easy:

• Visit GHC-SCW’s website
• Compare plans based on your health needs, budget and provider preferences.
• Make sure to submit your application before the open enrollment deadline.

If you have any questions along the way, contact GHC-SCW’s Individual Sales Representative who is available to help guide you through the process at (608) 828-4831.

When You Can Enroll Outside of Open Enrollment

If you miss the open enrollment window, you may still qualify for a Special Enrollment Period (SEP) if you experience certain life events. Qualifying events include:

• Marriage
• Birth or adoption of a child
• Loss of group health coverage
• Significant changes in income

If you experience one of these events, contact your insurance provider to explore your options and ensure continuous coverage.

Choosing the Right Plan: Factors to Consider

Selecting the right health plan is essential. Keep the following factors in mind as you compare your options:

• Cost: Look at premiums, deductibles and co-pays to ensure they fit your budget. A good calculation is take the monthly premium, multiply it by 12; then add in the maximum out-of-pocket (MOOP). Keep in mind if there is more than one person on the plan, use the family MOOP.
• Coverage: Ensure your plan covers the necessary primary and specialty care services.
• Provider Network: Verify that your preferred doctors and specialists are included in the plan’s network.
  • If you live in Dane County, your primary care provider must be at a GHC-SCW-owned clinic.
• Additional Benefits: Check for coverage of behavioral health services and medications

How GHC-SCW Supports Members During Open Enrollment

GHC-SCW offers a range of health plans designed to meet the unique needs of individuals and families. Our dedicated individual sales representative is available to assist you in choosing the plan that best fits your lifestyle. Just call (608) 828-4831. Whether you need a plan with low out-of-pocket costs or access to world-class specialty care, GHC-SCW has you covered.

Take Action Today

Don’t wait—now is the time to explore your health plan options for 2025. Open Enrollment runs from November 1, 2024, through January 15, 2025. Review your options early to ensure you have health coverage for the coming year. Contact our GHC-SCW Individual Sales Representative to get the assistance you need. Your health and peace of mind are worth it!

Key Resources for Enrollment Help

Need help with your enrollment? Use these resources:

• GHC-SCW Member Services Team: Call (608) 828-4856
• GHC-SCW Individual Sales Representative: Call (608) 828-4831

Group Health Cooperative of South Central Wisconsin (GHC-SCW) is excited to announce that Chief Executive Officer Mark Huth has been selected as a recipient of Cooperative Network’s “Cooperative Builder Award.” In October, he was also chosen for the Power 100 Award from InBusiness.

Recipients of the Cooperative Builder Award are chosen because they have committed substantial time and energy to building and maintaining the history of cooperative heritage. A committee selects up to three successful individuals to receive this award based on nomination applications sent to the Cooperative Network. These applications include accomplishments and contributions from each nominee, along with letters of recommendation, other honors awarded and any published materials regarding their work.

The InBusiness Power 100 honors 100 influential leaders from various businesses, nonprofits and government departments who have made a significant impact on their industries in Madison and beyond. The honorees include a diverse group of powerful individuals from Greater Madison, such as mayors, financiers, educators, governors, builders and more. IB Magazine featured the Power 100 in a dedicated section of its October print issue that was revealed at an exclusive networking event for the honored individuals and other invited guests.

About Mark Huth, MD
Dr. Mark Huth has been the GHC-SCW President & Chief Executive Officer for Group Health Cooperative of South Central Wisconsin (GHC-SCW) since 2015. He was previously the Chief Medical Officer for GHC-SCW, where he was responsible for providing overall vision and direction for all aspects of quality, patient
safety and clinical performance improvement throughout the GHC-SCW healthcare delivery system. From 2009-2013, Dr. Huth served on the GHC-SCW Board of Directors, where he worked to provide clinician input on issues and participated in key discussions related to the corporate mission, strategy and goals. He is board-certified in Family Medicine. Before joining GHC-SCW, Dr. Huth worked within the University of Wisconsin-Madison Department of Family Medicine clinics. He also completed his residency training and served as Chief Resident at UW-Madison. Medicine is actually a second career for Dr. Huth. His first career was in music, where he was a professional pianist, organist and choral director. Dr. Huth also worked for many years as a product designer for a classical organ manufacturer. He continues to be involved in music as his schedule allows. Dr. Huth lives in Madison with his wife and family. He is an avid cyclist, water skier, tennis player and reader.

As a medical provider and leader at Group Health Cooperative of South Central Wisconsin, Dr. Huth has experienced first-hand how the power of the cooperative model can translate into a culture of excellence and service to its members. The cooperative model ensures that the needs of the patient are the main driver of innovation, quality and service. His dedication to our Cooperative model is a big reason why GHC-SCW has received ongoing recognition as one of the highest-quality health care organizations in the United States.

Dr. Mark Huth has made numerous outstanding contributions to the cooperative field during his tenure at GHC-SCW:

• Steady Leadership During COVID-19: Dr. Huth’s calm demeanor, transparent communication and strong leadership were instrumental in navigating the complexities of the COVID-19 pandemic. His ability to maintain resilience and clarity ensured continuous care and support for members and staff during unprecedented times.
• Expansion of Behavioral Health Services: Under his leadership, GHC-SCW has significantly expanded its behavioral health services, including the launch and growth of the GHC Foundations Intensive Outpatient Program and the Autism Spectrum Disorder Program. These initiatives have addressed critical needs in the community, providing essential support and resources.
• Introduction of Wisconsin’s First Money-Back Guarantee Health Plan: Dr. Huth spearheaded the introduction of the state’s first and only money-back guarantee health plan. This innovative approach reflects his commitment to member satisfaction and quality care, setting a new standard in the health care industry.
• Top Ratings for Quality and Patient Experience: During Dr. Huth’s tenure, GHC-SCW has received NCQA’s top rating for quality and patient experience. These accolades underscore his dedication to excellence and continuous improvement in health care delivery.
• Commitment to Cooperative Values: Dr. Huth exemplifies a deep commitment to cooperative values in his daily decision-making. He consistently prioritizes the well-being and interests of GHC-SCW members, ensuring their needs are central to strategic planning and transparent communications.
• Sustained Growth and Financial Health: His leadership has led to consistent growth and financial stability for GHC-SCW, ensuring the organization’s long-term viability and ability to serve its members effectively.

These contributions reflect Dr. Huth’s dedication to enhancing the cooperative model, improving health care delivery, and prioritizing the needs of members. His innovative and member-focused approach has significantly advanced the cooperative field, setting a high standard for others to follow.

Group Health Cooperative of South Central Wisconsin (GHC-SCW) is excited to announce that Edgerton Hospital’s clinics, urgent care and hospital will be available as in-network health care options through the Partners HMO, Partners Plus POS and Neighbors HMO Product lines. GHC-SCW partners with local health systems, like Edgerton Hospital and Clinics, to expand access to high-quality preventive health care Providers and Specialists in regions outside of Dane County. The partnership between the two organizations took effect on November 1, 2024.

GHC-SCW plan members can now access care in Rock County from Edgerton Hospital’s five locations: Edgerton Hospital and Health Services, Edgerton Hospital Quick Care, Fulton Square Clinic, Milton Clinic and Whitewater Clinic. Members can choose a Primary Care Provider (PCP) from any of the three Edgerton Hospital Clinics.

“It’s essential to continue assessing partnerships that help members get the health care services they need,” said Marty Anderson, GHC-SCW Chief Strategy and Business Development Officer. “Edgerton Hospital’s dedication to exceptional quality, innovative health services and wellness made it a natural fit for us.”

Insurance plans and benefits vary; GHC-SCW members are encouraged to call GHC-SCW Member Services at (608) 828-4853 to ensure their choice of Primary Care Provider is in network.

In today’s fast-paced world, reflecting on what we’re grateful for can be a powerful act. More than just a positive habit, gratitude is increasingly recognized as a key component of mental and physical wellness. Practicing gratitude can improve our outlook and enhance our overall health.

The Science Behind Gratitude and Mental Health

Gratitude goes beyond “feeling good.” Studies have shown that it impacts brain chemistry by increasing levels of dopamine and serotonin—two “feel-good” neurotransmitters that can boost our mood. Research has shown that people who regularly express gratitude experience lower levels of stress and anxiety and report a greater sense of self-esteem and resilience. Simply put, gratitude rewires our brains to see more of the positive.

Positive Effects of Daily Gratitude on Wellness

The benefits of a daily gratitude practice are profound. Here’s how it impacts different aspects of well-being:

• Improved Mood: Consistently recognizing what we’re thankful for can help foster a sense of happiness, lifting our spirits and making us more optimistic. A 2022 study found that gratitude helped improve the mental health of women at risk for depression.
• Better Sleep Quality: Gratitude has been linked to improved sleep by helping calm the mind before bed. This can lead to more restful, high-quality sleep.
• Strengthened Relationships: Expressing appreciation toward others enhances empathy and builds stronger, more meaningful connections.
• Reduced Stress Levels: By focusing on positive emotions, gratitude can help ease stress and reduce the impact of negative emotions on our minds and bodies.

Practical Ways to Practice Gratitude Daily

Cultivating gratitude doesn’t have to be complex; here are some simple techniques to try:

• Gratitude Journals: Take a few moments each day to jot down three things you’re grateful for. This small act helps you reflect on the positive aspects of your day.
• Mindful Gratitude Moments: Take a few seconds each day to pause and appreciate a small, joyful moment—a warm coffee, a smile from a friend, or a beautiful sunset.
• Gratitude Letters or Messages: Write a short thank-you note to someone who has positively impacted your life. It can strengthen your relationships and spread positivity.
• Mindful Breathing with Gratitude: Try a simple breathing exercise where each breath in focuses on something positive in your life.

Simple Gratitude Challenge for You

Are you ready to experience the benefits of gratitude yourself? Here’s a 7-day challenge to get started:

Day 1: Write down three things you’re grateful for.

Day 2: Thank someone you appreciate with a kind message.

Day 3: Reflect on a challenge you’re thankful for and how it helped you grow.

Day 4: Take a moment to enjoy nature and appreciate its beauty.

Day 5: Write down a favorite memory and savor the details.

Day 6: Find a quiet moment to do a mindful gratitude meditation.

Day 7: Share your gratitude experience with a friend or loved one.

Embracing Gratitude as a Path to Wellness

Gratitude is a simple yet powerful practice that can bring about profound changes in our lives. By incorporating gratitude into your daily routine, you can improve your mental and physical well-being and develop a healthier, more positive outlook on life. Take the time to reflect on the good, and watch as it transforms your life.

Group Health Cooperative of South Central Wisconsin (GHC-SCW) is excited to announce the winners of the 2024 GHC-SCW Pre-Professional Medical Diversity Scholarship to three current University of Wisconsin–Madison students.

Now in its third year, this scholarship program is part of GHC-SCW’s ongoing efforts to improve health outcomes for patients from diverse backgrounds and lessen racial and ethnic health disparities. The scholarships provide financial assistance and mentorship to health care professionals from diverse backgrounds, promoting a more inclusive health care environment.

The 2024 scholarship winners are:

• Molly Meyers Boson (University of Wisconsin–Madison, Anticipated Degree: Mental Health Advanced Practice Nurse Practitioner)

• Queila Griffin (University of Wisconsin–Madison, Anticipated Degree: Physician Assistant)

• Fatou Kolley (University of Wisconsin–Madison, Anticipated Degree: Doctor of Medicine)

Students who identify as Black, Indigenous, Asian and/or Hispanic/Latinx and are enrolled in a Wisconsin-based Doctor of Medicine (MD), Doctor of Osteopathic Medicine (DO), physician assistant (PA) or nurse practitioner (NP) program in Wisconsin were eligible to apply for the 2024 GHC-SCW Pre-Professional Medical Diversity Scholarship. Each winner receives a $5,000 scholarship, which they can use how they see fit (tuition, books, etc.), and the chance to gain hands-on experience through an on-site shadowing opportunity at GHC-SCW.

“Medical studies show that patients have better health outcomes when the health care workforce reflects the demographics of the community of patients who are served,” said Dr. Alison Craig, GHC-SCW pediatrician and senior medical director. “Recruiting diverse health care providers requires longitudinal investment in health care scholars with diverse backgrounds.”

She continued, “Understanding the historic and systemic barriers to diversity, equity and inclusion in medicine, we started the Medical Diversity Scholarship as an upstream investment in the pipeline of diverse medical scholars. Ultimately, our goal is to improve the candidate pool for future primary care provider recruiting at GHC; however, we understand that investment in any pre-professional student is also an investment in the state of Wisconsin. We aspire to support scholars who are committed to improving the health of Wisconsin’s diverse communities through primary care specialties, including behavioral health.”

Candidates were asked to submit essays on the importance of diverse health care providers in diverse communities and share what led them to pursue a health care career. Each of the 2024 winners has a unique perspective, experience and commitment to diversity in health care. They shared their insightful views on diversity in health care settings in their essays:

• Molly Meyers Boson: “As our community grows and becomes more diverse and complex, a diverse workforce is imperative to adequately address the community’s needs. This is because a diverse workforce goes beyond just providing representation, but it also can help foster a sense of trust in health care, enhance innovation and problem-solving, and provide for more cultural humility and culturally sensitive care.”
• Queila Griffin: “This experience [interacting with a patient] highlighted the overwhelming reality that, while personal actions like reflecting on my biases, correcting myself on pronouns and assumptions, and even helping nurses communicate with Spanish speaking patients, cannot reach the depths to which this problem extends. Thus, diversity on every level is critical to creating structures that promote excellent and equitable care for all populations.”
• Fatou Kolley: “I believe that increasing the diversity of the health care workforce is vital for reducing health disparities. When patients see health care providers who share their cultural background and experiences, they are more likely to feel comfortable and engage in their own care. This connection can lead to better health outcomes and a stronger patient-provider relationship.”

GHC-SCW honored the 2024 Pre-Professional Medical Diversity Scholarship winners at a luncheon on Monday, Oct. 14.

The scholarship is just one way GHC-SCW demonstrates its commitment to supporting BIPOC (Black, Indigenous, People of Color) individuals in health care. The organization also offers a variety of programs designed to help people from different backgrounds access quality health care, acknowledging that it is crucial to break down barriers and enhance health outcomes for minority communities.

From left to right: Dr. Mark Huth, CEO of GHC-SCW; Queila Griffin; Fatou Kolley; Molly Meyers Boson and Dr. Alison Craig

About GHC-SCW

Proudly serving over 70,000 members, Group Health Cooperative of South Central Wisconsin (GHC-SCW) is Wisconsin’s first, and Dane County’s only, member-owned, non-profit health care cooperative, ensuring patients and members are at the top of the leadership chart, giving them a voice in their health care. Services extend across greater Dane County and select areas in South Central Wisconsin, offering insurance coverage and clinical care.

Celebrating almost 50 years, GHC-SCW is the first health plan in Wisconsin to offer patients a money-back guarantee if they are dissatisfied with their experience at a GHC-SCW clinic. GHC-SCW is perennially a national leader in quality. In 2024, GHC-SCW achieved a 4.5 out of 5 rating among private commercial plans. They are highly dedicated to giving back to the community and partnering with local organizations, such as the Madison Children’s Museum, to create positive change. To learn more about GHC-SCW, visit ghcscw.com.

Media Contact

Katelyn McLaughlin
Marketing and Communications Manager
608-251-4156 Ext. 4453
kmclaughlin@ghcscw.com

Suicide is a serious public health issue that affects millions of people worldwide. Recognizing the warning signs and providing support to those struggling is crucial for suicide prevention. Whether you or someone you know is dealing with suicidal thoughts, being able to identify the signs and understanding which resources are available can be lifesaving.

Understanding Suicidal Feelings

Suicidal feelings often stem from overwhelming emotional pain, hopelessness and depression. These emotions can make it difficult for individuals to see any other way out of their suffering. However, it’s important to remember that help is available, and there are strategies to manage these feelings.

Warning Signs of Suicidal Thoughts

Being aware of the signs of suicidal thoughts can help you intervene before it’s too late. Some warning signs include:

• Expressing feelings of hopelessness or having no reason to live.
• Talking about feeling trapped or in unbearable emotional or physical pain.
• Admitting to feeling tremendous guilt or shame.
• Withdrawing from friends, family and social activities.
• Displaying extreme mood swings or changes in behavior.
• Giving away prized possessions or making arrangements for loved ones.
• Eating or sleeping more or less.
• Using drugs or alcohol more often.

If you notice any of the above signs in yourself or others, it’s essential to take them seriously and seek help immediately.

How to Cope with Suicidal Feelings

If you are experiencing suicidal thoughts, consider the following steps to cope:

• Reach out: Talk to someone you trust, such as a family member, friend, teacher or counselor. Isolation can worsen your feelings, so staying connected is crucial.
• Avoid triggers: Stay away from alcohol, drugs and other substances that may lower your inhibitions and increase the risk of impulsive actions.
• Stick to routines: Keeping a regular schedule and setting small, achievable goals can provide stability and accomplishment.
• Engage in activities you enjoy: Whether listening to music, reading or spending time in nature, doing things you love can provide comfort and distraction.
• Remove potential means of harm: If you’re thinking of self-harm, consider giving your medications or harmful items to someone else to hold on to.

Supporting Someone with Suicidal Thoughts

If someone you know is struggling with suicidal thoughts, here’s how you can help:

• Listen without judgment: Allow them to express their feelings without interrupting or offering solutions immediately.
• Encourage them to seek professional help: Suggest they speak with a therapist, counselor or doctor.
• Stay with them: Do not leave them alone if you believe they are in immediate danger. Stay with them and contact emergency services if necessary.
• Remove potential means of harm: Help them remove any weapons, medications or other items that may be used for self-harm from their environment.

Resources for Suicide Prevention

24-Hour Crisis Intervention Services

If you or someone you know needs immediate help for suicide prevention, please call 911 or get to the nearest hospital emergency room.

Local Hospital Emergency Rooms

GHC-SCW Weekday and After-Hours Crisis Lines

For immediate help with a behavioral health emergency, GHC-SCW 24-hour phone contact is available to GHC-SCW members.

• From 8 a.m. – 5 p.m. on weekdays, when the clinics are open, please call (608) 441-3290 to be connected to a behavioral health provider who will speak to you by phone.
• After work hours, weekends and when the clinics are closed, call GHC Nurse Connect at (608) 257-9700.  A nurse or on-call behavioral health therapist will help you address your behavioral health emergency and safety. This line does not provide help with medications, appointments or contacting your provider – these needs can be addressed during weekday business hours.

National Suicide & Crisis Lifeline

Call the National Suicide & Crisis Lifeline at 988. Anyone who needs support for suicidal thoughts, mental health and/or substance use crisis can call.
Click here to access a PDF of community and nationwide suicide crisis resources.

Journey Mental Health Crisis Line

This is a local crisis line for anyone who is a Dane County resident and not a GHC-SCW member: (608) 280-2600

Suicide Hotlines

• National Suicide Prevention Lifeline: 988 or 1-800-273-TALK (1-800-273-8255)
• National Hopeline Network: 1-800-SUICIDE (1-800-784-2433)
• Suicide Prevention Hotline for Spanish-speaking counselors: 1-888-628-9454
• The Trevor Project (For LGBTQIA+ youth): 1-866-4-U-TREVOR (1-866-488-7386)

Text and Chat Resources

• Crisis Text Line: This is a free 24/7, confidential text messaging service for people in crisis. A live, trained crisis counselor receives the text and responds quickly. Text “MATTERS” or “HOME” to 741741
• The Trevor Project: This is a free 24/7/365, confidential text messaging and live chat service for LGBTQIA+ youth. The service is 100% free and 100% confidential. Text “START” to 678678, or live chat here.
• National Suicide Prevention Lifeline Chat: They offer an online chat available 24/7. Access the live chat here.
• The Chronic Suicide Support Forum: This forum offers an opportunity for non-judgmental, supportive discussion about chronic suicidal thoughts with other who have experienced them as well. Access the forum here.

Seeking Help

Suicide is preventable, and reaching out for help is a sign of strength. By understanding the warning signs and knowing how to offer support, we can make a difference in the lives of those who are struggling.

For more information and resources, visit the National Suicide Prevention Lifeline or The Trevor Project. If you are struggling with feelings of suicide, please remember that you are not alone and help is always available.