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Suicidal Thoughts 2

Mental Health

Signs & Symptoms

* Writing a suicide note.

* Suicidal threats, gestures, or attempts.

* Thoughts of suicide that don’t go away or occur often.

Causes

* Depression.

* Bipolar disorder.

* Schizophrenia.

* Grief. Loss of a loved one.

* A side effect of some medicines. One is isotretinoin. This is prescribed for severe acne. Some antidepressants have this effect, too. This is more of a risk in the first days to the first month they are taken.

* A family history of suicide or depression.

* Money and relationship problems.

* Increasing use of alcohol and/or drugs.

* Withdrawing from others.

* Showing rage or seeking revenge.

* Behaving recklessly.

* Talking about feeling trapped, hopeless, or in unbearable pain.

Treatment

* Emergency care.

* Treating the mental and/or physical problems that lead to thoughts and attempts of suicide. Examples are bipolar disorder and depression.

* Counseling.

* Talking with family and friends often.

Questions to Ask

Self-Care / Prevention

For Suicidal Thoughts

* Call the National Suicide Prevention Lifeline at 800.273.8255.

* Let someone know. Talk to your doctor, a trusted family member, friend, or teacher. If it is hard for you to talk to someone, write your thoughts down. Let someone else read them.

To Help Prevent a Suicide

* Keep firearms, drugs, etc., away from persons at risk.

* Take courses that teach problem solving, coping skills, and suicide awareness.

* If you think the person is serious about suicide, get help. Watch and protect him or her until you get help. Keep the person talking. Ask questions such as, “Are you thinking about hurting or killing yourself?”

* Urge the person to call for help (e.g., his or her health care provider, a suicide prevention hotline, EMS, etc.) Make the call yourself if the person can’t or won’t.

* Express concern. The person needs to know that someone cares. Most suicidal persons feel alone. Tell the person how much he or she means to you and others. Talk about reasons to stay alive. Don’t judge. The person needs someone to listen, not preach moral values.

* Tell the person that depression and thinking about suicide can be treated. Urge him or her to get professional care. Offer help in seeking care.

Resources

Mental Health America (MHA)

800.969.6642

mentalhealthamerica.net

National Suicide Prevention Lifeline

800.273.TALK (273.8255)

suicidepreventionlifeline.org

© American Institute for Preventive Medicine

January 23, 2026
Alternative Medicine Systems

Alternative Medicine

These are complete systems of theory and practice. Often, these systems have been used in other countries for centuries. They can be very different from mainstream medicine that is used in the U.S.

1. Ayurveda (“ah-yur-VAY-dah”). This system of diagnosis and treatment has been used in India for more than 5,000 years. It includes yoga, meditation, herbs, massage, specific diets, and controlled breathing.

2. Homeopathy This method is based on the idea that “like cures like.” Things that cause certain symptoms in a healthy person can also cure those symptoms in someone who is sick. They must be given in small, highly diluted amounts.

3. Naturopathy. This uses methods to allow the body to heal itself rather than treat disease. It uses diet, herbal medicine, acupuncture, homeopathy, body manipulation, etc.

4. Reiki (“RAY-kee”). This Japanese word stands for Universal Life Energy. With Reiki, spiritual energy is channeled through a Reiki practitioner to heal a patient’s spirit. Healing the spirit heals the physical body.

© American Institute for Preventive Medicine

January 23, 2026
First Aid Kits: Stay Up To Date

SELF-CARE CORNER

A first aid kit is an essential self-care item that should always be handy. A well-stocked kit prepares you for any situation or emergency that may arise.

If you don’t have a first aid kit, you can purchase ready-made kits at most pharmacies. Ideally, you should have a kit for your home as well as your vehicle, so you’re covered anywhere you go.

First aid kits should be updated every six months to keep supplies stocked and replace expired items. Now is a good time to go through your kits to ensure they are up to date and stocked with everything you need.

What should be in your kit?

* 2 absorbent compress dressings (5 x 9 inches)

* 25 adhesive bandages (assorted sizes)

* 1 adhesive cloth tape (10 yards x 1 inch)

* 5 antibiotic ointment packets

* 5 antiseptic wipe packets

* 2 packets of aspirin (81 mg each)

* 1 emergency blanket

* 1 breathing barrier (with one-way valve)

* 1 instant cold compress

* 2 pairs of nonlatex gloves (size: large)

* 2 hydrocortisone ointment packets

* 1 3-inch gauze roll (roller) bandage

* 1 roller bandage (4 inches wide)

* 5 3 x 3-inch sterile gauze pads

* 5 sterile gauze pads (4 x 4 inches)

* A thermometer (non-mercury/non-glass)

* 2 triangular bandages

* Tweezers

* A first aid guide or reference book

Personalize your kit

Depending on the needs of yourself and your family, you should add special items unique to your situation. For example:

* If someone in your family has diabetes, include glucose tabs/gels, quick glucose snacks, and a glucagon injection kit.

* If someone in your family has a severe allergy, include an epi-pen and some antihistamine medication.

* Include a list of medications that each family member takes, as well as contact information for their doctors.

* Include your address in a prominent place in your first aid kit. This will allow the person who is helping you in an emergency to give this information to first responders.

© American Institute for Preventive Medicine

January 23, 2026
Natural Remedies For Menopause Symptoms

SELF-CARE CORNER

Menopause symptoms range from annoying to nearly unbearable. Hot flashes, mood changes and sleep problems are just a few things that come with this transition.

Some women get relief from their menopause symptoms with complementary or “natural” approaches. Here’s what you should know about these remedies.

Acupuncture

Acupuncture involves stimulating specific points on the body. Usually, a practitioner will insert thin needles into the surface of the skin. Some studies have found acupuncture lowered the frequency and severity of hot flashes. But other studies have found no benefit.

If you decide to try acupuncture, make sure you use a licensed and experienced practitioner. They should only use sterile, single-use needles.

Hypnotherapy

Hypnotherapy is when a provider uses hypnosis for health reasons. During a hypnotherapy session, your attention is concentrated and focused. You’ll have a stronger response to things that your provider says.

Some evidence suggests that hypnotherapy can provide relief from hot flashes. Hypnosis is generally safe if a trained, licensed health care provider performs it. But if you have any mental health conditions, ask a provider before trying hypnotherapy.

Mindfulness meditation

Mindfulness meditation is a mental training exercise. It means you completely focus on what’s happening in the moment. It might include breathing, guided imagery or other techniques.

Some evidence suggests that mindfulness meditation training helps menopausal women with:

* How much hot flashes bothered them

* Anxiety

* Sleep quality

* Stress

* Overall quality of life

Meditation is generally safe. But ask a doctor before trying it if you have any physical or mental health conditions.

Herbs for menopause symptoms

Some studies have shown benefits to taking herbs for menopause. But others found that they didn’t help and could even be dangerous.

Many supplements can interfere with medicines or cause problems if you have health conditions. In some cases, herbal supplements may contain things that aren’t listed on the label.

Always talk to your health care provider before taking any herbal or vitamin supplement.

Sources: National Center for Complementary and Integrative Health, U.S. Department of Health & Human Services Office on Women’s Health

© American Institute for Preventive Medicine

January 23, 2026
Do A Skin Self-Exam

SELF-CARE CORNER

The skin is the largest organ of the body. Yet, it is easy to overlook what is literally right in front of you when you look in the mirror every day.

Regularly examining your skin, including the hard-to-reach places, gives you early notice that you should visit a dermatologist. Catching concerns early makes diagnosis and treatment easier and more effective.

Common conditions

Few people have flawless skin. It’s normal to experience skin issues, and the risk of skin disease increases with age. Common dermatological concerns you may experience include:

* Acne

* Psoriasis

* Eczema

* Rosacea

* Skin cancer

* Nail fungus

* Hair loss

* Wrinkles and other cosmetic skin concerns

Skin Self-exam

Many skin conditions are highly treatable when caught early. A regular skin self-exam lets you examine your whole body and monitor any moles, blemishes, or areas of concern.

1. Do a skin exam about once a month after exiting the shower or bath.

2. Stand in front of a full-length mirror. Check your front, back, and each side with your arms raised.

3. Bend your elbows and examine your forearms, underarms, and palms.

4. Using a hand mirror, check the back of your neck and scalp. Part your hair to look closer at your scalp.

5. Check your back and buttocks using a hand mirror.

6. Sit down and thoroughly examine your legs, the soles of your feet, and between your toes.

When to seek care

A dermatologist is a medical professional specially trained in diagnosing and treating hair, skin, and nail conditions. Regular visits to a dermatologist should be part of routine adult healthcare. But, in between visits, be on the lookout for these signs:

* A mole or patch of skin that changes color, size, or shape

* Severe or persistent acne

* Rash, itching, or hives that do not clear on their own

* A skin condition that does not heal

* Long-lasting skin irritation

* Persistent dry skin patches

* Nails that appear yellow or brittle

* Increasing hair loss

© American Institute for Preventive Medicine

January 23, 2026
Exercise Lowers Breast Cancer Risk

BE FIT

In just 30 minutes a day, a woman can lower her risk of breast cancer. You don’t need special equipment or a gym. Power walking is a good choice to make a difference!

Exercise lowers breast cancer risk by:

* Helping you get to a healthy weight. Being overweight raises the risk of getting breast cancer. This is because fat cells make estrogen that can allow some types of breast cancer cells to grow.

* Boosting your immune system. This could help stop or slow the growth of cancer cells.

Source: National Breast Cancer Foundation

© American Institute for Preventive Medicine

January 23, 2026
Know Your Fitness Goals

BE FIT

The reason you exercise and move is unique to you. Knowing your fitness goals will help you stay focused on the types of movements that will provide you the most benefits for your physical, mental, and emotional health.

Fitness goals

* Increased energy

* Better sleep

* Weight loss

* Stress reduction

* Improved strength

* Better balance

* Reduced disease risk

* Joint health

* Increased mobility

* Recovery from injury

* Maintain independence as you age

Identify needs

Reflect on these questions:

* How do I feel when I don’t move or exercise?

* How do I feel when I get more movement?

* Are there parts of my body that cause me pain?

* How might exercise reduce any current or future health problems?

* What do I want my health to look like in the next 5 to 10 years?

Prioritize goals

* Choose 2-3 goals as your main focus.

* Find activities that match your goals.

* Don’t compare yourself to others.

* Connect with other people who have similar goals.

* Reevaluate your goals over time.

© American Institute for Preventive Medicine

January 23, 2026
Cold Weather Exercise

BE FIT

Cold weather can put a damper on outdoor exercise. But, continuing to exercise during the winter months has many benefits. Exercise combats seasonal depression, increases energy, and boosts immunity against illness.

Here’s how to stay comfortable while you exercise in the cold:

* Wear layers so you can adjust your temperature as needed.

* Protect your hands and feet with warm gloves and socks.

* Wear sunglasses to protect your eyes from snow or ice glare.

* Stay hydrated. You may feel less thirsty in the cold but still need plenty of fluids.

* Stay indoors if the temperature is 0ºF or below or the wind chill is below zero.

* Choose the proper footwear for snowy or icy conditions.

* Cover your mouth with a breathable wrap to warm the air you breathe.

* Start slow. Your body will adapt to cold conditions but progress gradually.

* Check with your doctor to make sure cold-weather exercise is right for you.

© American Institute for Preventive Medicine

January 23, 2026
Define Your Exercise Goals

Fitness

Your goals are about you and for you. Other people’s fitness goals should not interfere with ones you set for yourself.

* Write down your goals.

* Your goals need to be clear and measurable. In other words, will they be easy to identify and actually reach? Clearly defined goals are more readily achieved.

* Review and adjust your goals as needed. It is not uncommon to change goals.

* Although this may seem time consuming, it will help you reach your goals. Unwritten goals tend to be vague and easy to forget.

Write Down Your Short-Term Goals

Write Down Your Long-Range Goals

Read the following example: “I want to increase my endurance level so that I can run in a 5 Kilometer race 6 months from now.

Resources

CDC (Center for Disease Control and Prevention)

800.CDC.INFO (232.4636)

www.cdc.gov

Healthfinder.gov

www.healthfinder.gov

© American Institute for Preventive Medicine

January 23, 2026
Hydrate To Feel Great

Fitness

Drink fluids before, during, and after exercising.

How much water and other fluids do you need?

To stay hydrated, your needs vary and depend on:

* How hard you exercise

* How long you exercise

* The temperature and humidity

* How much you sweat and how much weight you lose from sweat

Know the signs of dehydration:

* Severe thirst (sometimes)

* Headache

* Weakness

* Muscle cramps

* Dry mouth and eyes. Sweating may stop.

* Nausea

With severe dehydration, you may also feel very weak, confused, dizzy, or lightheaded. These symptoms require emergency medical care.

Action Step

To keep from getting dehydrated, drink water throughout the day. Drink sports beverages if you sweat a lot. Limit coffee, tea, and colas. Don’t rely on thirst alone to tell you if your body needs more fluid.

© American Institute for Preventive Medicine

January 23, 2026