May is Mental Health Awareness Month and WE ARE IN A CRISIS. Suicide is the leading cause of death for individuals under 30, and it is the top cause of death for men under 50. People are literally dying because they feel hopeless and alone. This breaks my heart and makes me cry.

If you are struggling and have urges to end your life, just know this is a totally normal feeling to have. Life is very hard these days and if you feel like this, it’s time to reach out for help. YOU do not need to suffer in silence. Depression is a liar that tricks you into thinking the worst, DO NOT BELIEVE IT.

I have wanted to end my life many times in the past and I am so glad that I got help and got better. Life can improve for you too! Please do not trust your bad moods. You matter and I am so happy you are here. Do not end your life. The world needs you! You are not broken, and your life will get better.

When I was at my worst, I needed resources, strategies, and hope—so that is what I want to share today. What types of help are available? If you are in immediate crisis, you can text the crisis line at 988. In the past I have used this line many times. It is nice to text a trained professional for free. For non-emergency support, consider making an appointment with a nurse, doctor, therapist, physician’s assistant, or finding a support group in your area or online. If you are at the end of your rope and need to check in to a mental health facility, it is a great plan. I have stayed in many psychiatric units and they saved my life every time.

If you don’t have insurance, or cannot afford to see a professional, or don’t have money for medication, there are free clinics and resources. I had to use them numerous times when I was in a bad spot financially. Do not give up. There is a solution for every problem.

If you’ve been struggling for months and have already tried various solutions, think about discussing medication with a healthcare professional. Medication has saved my life on several occasions. I have bipolar disorder type 1 and I take Seroquel 400 mg every night, and I plan to continue taking it indefinitely. In the past I experienced severe mental health episodes and have nearly lost my life multiple times, so I stick with what works for me.

However, I must be clear: when I binge-drank, abused marijuana, ate poorly, didn’t exercise, had poor sleep hygiene, and spent all day on screens, my medication didn’t have a chance. You can take as many pills as you want, but unless you adopt a healthy lifestyle, they won’t work effectively.

If you suffer from severe anxiety, monitor your caffiene and nicotine consumption, and consider taking breaks from screens and social media, as they can contribute to feelings of stress, paranoia, and hopelessness. For those dealing with depression, it’s essential to reevaluate your substance use. Remember that alcohol is a depressant, and marijuana can also have depressive effects and drain all your energy. Try taking breaks and tracking your progress with my favorite free app – I Am Sober.

Excessive sugar consumption can cause depressive symptoms as well. Not drinking enough water with electrolytes can negatively impact your mood and bodily functions. Eating processed foods can also have adverse effects on your mental health. If you ain’t eating right, you ain’t thinking right. Aim to incorporate whole foods into your diet—foods without nutrition labels or foods with fewer than five ingredients.

Focus on exercising more, it is the most effective antidepressant on the planet. Walking is particularly beneficial! If you’re too depressed to workout, consider alternatives like visiting a sauna or steam room, trying an ice bath, or seeking community acupuncture or massage. Focus on sleep hygiene, try to go to sleep and wake up at the same time every day. If you struggle falling asleep, eat your last meal 3 hours before bed and ditch the screens. Great sleep is the most important thing for good mental health.

Get outside in nature, explore and play. Consider grounding techniques like standing barefoot in the grass or hugging trees; there is strong research supporting these practices and the benefits of forest bathing. Read a paperback book, let your mind wander, and lose yourself in a good story. Reading is a great anxiety hack.

Try cleaning up your space, using essential oils, brightening your home with fresh floral arrangements, or putting a clear bird feeder on your window. I have become a huge bird watcher now, and love seeing all the species at my window eating and bathing every day – I do all the things I listed above and they have helped me tremendously.

I struggled for over a decade, searching for a quick fix—but there isn’t one. I had to take action, try new things, take my medication daily, and develop a healthy routine to transform my life and feel better. If I can do it, you can too.

Remember, everything is temporary, including your current situation. You might be broke today and become a millionaire next year. You may feel heartbroken right now but find the love of your life next week. You might hate your job today and get your dream job in a month. You could be obese right now and fit as a fiddle in 12 months. You could be homeless today and attend Harvard in three years. Keep going—you got this! I am rooting for you, and I believe in you!

DO NOT GIVE UP!!