When unsettling news or reports about suicide leave you feeling uneasy,
why not try some methods to calm your mind?
First, take a step back and distance yourself from the information that’s causing distress.
Turn off the TV
Stop searching on the internet
Adjust your settings on social media and smartphone apps
by Saki Muramoto
Take Deep Breaths
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These videos are in Japanese. To display translation subtitles, please click the icon “
” at the bottom right of the YouTube screen. And Select the automatic translation language from the “
” icons.
Do Some Stretching
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1. Raise and Lower Your Shoulders
Lift your shoulders, hold for a moment, then release them with a deep exhale.
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2. Stretch Your Back
Clasp your hands in front of you and push them away from you; round your back as if looking at your navel.
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3. Stretch Your Waist
Straighten your waist, twist your body backward, and grab the back of your chair.
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4. Loosen Your Neck
Use your fingers (except your thumbs) to grasp your head, massaging your neck with your thumbs.
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5. Rotate Your Neck
Relax your neck and shoulders, and slowly rotate your neck.
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6. Stretch Your Upper Body
Clasp your hands and stretch them upwards, opening your chest.
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Write Down Your Feelings
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When you’re struggling with uneasy or confusing emotions, try writing them down. If writing isn’t your strong suit, you can draw illustrations, create comics, or even doodle or scribble aimlessly.
The key is to physically move your hand, rather than just keeping everything in your head.
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- Listen to music that
matches your mood - Eat something you enjoy
- Sing
- Hug a stuffed animal
- Watch a movie or TV drama
- Listen to music that
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- Read a book
- Go for a walk
- Take a shower or bath
- Cook
- Play games or do puzzles
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- Go to a place where there
are other people
(park, cafe, library) - Engage in light exercise
- Play with a pet
- Talk to family or friends /
Vent
- Go to a place where there
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- Hold ice
- Pop bubble wrap
- Retreat to the bathroom
- Meditate or pray
- Sleep
When you feel uneasy or stressed, the more coping methods you have, the better you can manage stress effectively according to the situation.
The list above is just one example. Try experimenting with these methods to find what works best for you.
If you try these methods but still struggle with persistent distress, don’t hesitate to contact consultation services.
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General: Available for AnyoneYoung WomenChildrenetc.
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General: Available for AnyoneYoung WomenChildrenForeign Language Supportetc.
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Consultations by Prefecture and Designated City
Phone/Social Media/Chat/
Email/Consultation Meetings/Support Groups, etc. -
General: Available for AnyoneBereavement FamilyDaily Living IssuesMental HealthCaregivingChildrenWomenetc.
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Phone/LINE/Email/Websites
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General: Available for AnyoneBereavement FamilyDaily Living IssuesMental HealthCaregivingChildrenWomenSafetyOnline Defamation and Harassmentetc.
Those showing signs of mental or physical distress might be struggling alone without reaching out for help. Even doing just one of the following four things can be a significant support for someone in distress.
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Noticing and Reaching Out
Pay attention to changes in family members or friends and initiate a conversation.
Examples of How to Approach Them
- “Are you getting enough sleep?”
- “Do you have an appetite?”
- “Is something wrong? You seem to be struggling…”
- “Are you worried about something? If you want to talk, I’m here for you.”
- “You seem a bit down. Is everything okay?”
- “Is there anything I can do to help?”
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Active Listening
Respect the person’s feelings and listen attentively.
Key Points
- Create an environment where the person feels comfortable talking.
- Let them know that you are concerned.
- Take their troubles seriously and with sincerity.
- Be genuine and respectful, avoiding any denial of their emotions.
- After listening, offer words of encouragement and appreciation.
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Connecting
Encourage seeking professional help promptly.
When making a referral, provide the person seeking advice with detailed information.
- Make sure they are connected to the appropriate consultation service.
- If it’s not possible to accompany them to the referral, provide access information such as maps.
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Monitoring
Support them with warmth and patience while observing them closely.
Even after consulting a professional, continue to listen and express your willingness to think things through together.
Become a Gatekeeper!
Recognize and Support the Concerns of Those Important to You
A gatekeeper is someone who notices when another person is struggling and reaches out to them.
No special training or qualifications are required- anyone can become a gatekeeper. For more details, refer to the following resources or visit this link.
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Anyone Can Be
a Gatekeeper HandbookMinistry of Health, Labour and Welfare: Let’s Protect Mental Health
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Mental Health First Aid
MENTAL HEALTH FIRST AID JAPAN NIPPON COACTION
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Let’s Protect Mental Health
Creating a society where no one is driven to suicide
Government internet TV（Japanese） -
Gatekeeper Training VideosRecognizing Signs
of Emotional Distress(A series of scene-specific videos)
Reference: Ministry of Health, Labour and Welfare “Recognizing Signs of Emotional Distress”
When experiencing emotional stress, various signs can manifest in the
mind, body, and behavior.
Physical Signs
- Heart palpitations
- Headaches or stomachaches
- Muscle tension
- Insomnia or waking up frequently
- Loss of appetite
- Quick to fatigue
- Increased sensitivity to stimuli
Behavioral and Verbal Signs
- Urge to numb feelings with alcohol or prescription medication
- Engaging in dangerous behavior due to self-destructive tendencies
- Becoming violent
- Isolating oneself
- Expressing a desire to die
- Disposing of important possessions
Emotional and Cognitive Signs
- Anxiety and fear
- Sadness
- Irritation and anger
- Confusion
- Despair and hopelessness
- Guilt or shame
- Inability to accept death
- Intrusive thoughts or images
- Difficulty concentrating
- Memory problems
- Difficulty making decisions
- Persistent thoughts of death or destruction
- Feeling numb
While it’s common to think that avoiding negative emotions is ideal, these emotions function like a “mental sensor,” similar to how physical pain signals bodily distress, alerting us to imminent danger.
There are organizations and groups that will listen to your story and offer advise
Please talk to them if you are struggling.
- Stop notification from apps
- Remove apps icons from home screen
- Mute (hide) accounts that post related worlds and information, or unfollow them
- Stop thumnail display in social media news articles
- Stop automatic video playback settings
- Ministry of Health,Labour and Welfare “Let’s Protect Mental Health”
- Ministry of Health, Labour and Welfare “Positive Sharing: Kokoro no Mimi”
- Cabinet Secretariat - You Are Not Alone: “For Those Struggling with Loneliness or Isolation”
- Cabinet Secretariat – You Are Not Alone: “For Those Under 18”
- Government Public Relations Online - “Become a Gatekeeper!”
- Ministry of Health, Labour and Welfare “Become a Gatekeeper!”
- NIPPON COCORO ACTION (cocoroaction.jp)
- JSCP - List of Consultation Services
- Ministry of Health, Labour and Welfare - List of Online Consultation Service
- Ministry of Health, Labour and Welfare -List of Telephone Consultation Services
- Ministry of Health, Labour and Welfare -List of Other Consultation Services
- Mental Health First Aid Japan
- Psychological first aid: Guide for field workers