The World Health Organization reported in 2015 the number of

suicides in Indonesia as 2.9 cases per 100,000 population. At first

glance, this is much lower than Thailand (16 suicides per 100,000
population), but the problem is that there are many unreported
cases.

Many suicides are unreported because of social stigmas and

taboos – not just in Indonesia, but around the world – that hinder
people from talking openly about suicide. In a country where
every citizen must have a religion, ending one’s own life is
considered a sin, and may cause a family to be reluctant about
reporting a relative’s death as suicide. This condition also makes
it hard for psychologists, psychiatrists and mental health
researchers to obtain accurate data and worse, to reach out to a
person who may be at risk of suicide to assess their state of
mental health and provide necessary treatment.

Many people suffering from mental health problems in Indonesia

are reluctant to seek help from professionals because they don't
want to be seen as "crazy." This stigma on mental illness, caused
by lack of awareness, often sends patients deeper into a
downward spiral.

Another factor is negative public response toward suicide and

mental health in general. In March, a man from South Jakarta
hanged himself and posted it on Facebook Live. The video went
viral, but many comments from netizens mocked him as an
attention-seeker.

One of the biggest challenges in Indonesia is the public lack of

awareness on mental health. Many of us have a tendency to mock
or even bully people who express their frustrations, labeling them
weak or simply lebay (overreacting), exacerbating the situation
and possibly their condition – sometimes causing irreparable and
harmful consequences. There are still many people who are not
aware that severe depression can cause paranoia and other
mental disorders, and provoke thoughts of ending one’s life.
Depression is a mental illness. And like any illness, it does not
discriminate. It does not care about age, race, nationality, gender
or social status. Even celebrities who seemed to “have
everything” – like Chester Bennington or Chris Cornell – suffered
from depression. Mental illness is a serious health condition of
which awareness needs to be spread, especially among teenagers
and millennials who have a bigger risk of depression because of
the massive penetration of internet and social media in their lives.

As a survivor of depression and thoughts of suicide myself, here

are some ways that you can help yourself and others. Above all, if
you suspect that you – or someone you know – might be suffering
from depression, please seek professional help. You are loved.

***

To help yourself:

Talk to a person you trust

You have friends and/or family who will listen to you. Surround
yourself with the people who love you. Talk to them, tell them
about your thoughts and feelings, let them know that you need
their support. If you’ve tried this or can’t think of who to speak to,
talk to a school counselor, psychiatrist or even your family doctor
about your feelings and thoughts.

Avoid social media

According to a study by public health researchers at Brown

University, the risk of depression among avid social media users
is 3.2 times greater than those who don’t use social media.
Go on a digital diet and shut down your social media accounts for
a couple of months. Many big-name stars like Jennifer Lawrence
and Daniel Radcliffe won’t even go near social media. Shutting
down social media will give you a chance to enjoy real-life
moments with real-life people who care about you.

Be with people, exercise

You are not alone. Loneliness can foster depression and negative
thoughts. Based on my experience, one way to stop feeling
isolated is by joining activities. Try signing up for an internship,
enter a competition, or volunteer at a local organization.

Regular exercise also helps regulate your mood and encourage

positive thoughts. Physical activity increases blood circulation as
well as the production of neurotransmitters: dopamine, which is
linked to happiness and pleasure, and serotonin, which helps
stabilize mood.

Talk to a professional

If you’ve already done these things but still don’t feel better, talk
to a professional.

If you’re not ready to talk to a counselor, psychologist or other

specialist in person, you can start by talking anonymously
through free online psychology consultations.

To help others:

Just listen

Sometimes, all someone needs is a friendly ear. Just listen to

them, and give advice only when they ask for it. Sometimes the
issue is not about how difficult the problem is, but how badly it’s
hurting them. Show that you are concerned, that you take them
seriously, and that is okay for them to share their pain with you.

Be compassionate, patient, calm and accepting. Give comforting

and encouraging responses like: “What can I do to help you?”, “I
understand”, or “I’m always here to listen.” Let the person know
you care about them, that they are not alone.

Don’t judge

One reason why some people might be reluctant to share their

thoughts and feelings is because they are afraid of being judged.

Keep in mind that this is about them. Listen to what they feel and
think, and don’t lay down any blame. It’s about how they feel and
think, and how this is affecting the way they see themselves.

Suggest professional help

If the person doesn’t feel any better, gradually suggest getting

professional help. Reassure the person that such help is available
and their negative feelings are temporary. Let the person knows
that they are important to you. Offer to go with them, if this
makes them feel more comfortable about the idea.

Prevent bullying

Bullying is abuse; it is not acceptable. If you encounter any form

of bullying, including cyberbullying and body shaming, step in and
speak up, try to get others to do the same or report it to a parent,
teacher, university dean or other authority figures.

***

Every year, millions of people around the world face the reality of
living with a mental health condition. This can affect our friends,
family, loved ones, colleagues and even ourselves. Keep informed
and learn how to recognize warning signs and know who you
would go to for help if you suspect you or someone you know
might be experiencing depression.
Mental health awareness is a major factor to creating an open and
positive environment that could save many lives. Imagine if
talking about mental health was as common as talking about our
health or diet, even shopping: people would be speaking openly
about their personal battles. Whether it’s about the latest
treatment or how mental health affects your life or the life of
someone you love, sharing our experiences can only empower us
and others.

1. Feelings of helplessness and hopelessness. A bleak outlook—

nothing will ever get better and there’s nothing you can do to improve
your situation.
2. Loss of interest in daily activities. You don’t care anymore about
former hobbies, pastimes, social activities, or sex. You’ve lost your
ability to feel joy and pleasure.
3. Appetite or weight changes. Significant weight loss or weight gain
—a change of more than 5% of body weight in a month.
4. Sleep changes. Either insomnia, especially waking in the early hours
of the morning, or oversleeping.
5. Anger or irritability. Feeling agitated, restless, or even violent. Your
tolerance level is low, your temper short, and everything and
everyone gets on your nerves.
6. Loss of energy. Feeling fatigued, sluggish, and physically drained.
Your whole body may feel heavy, and even small tasks are
exhausting or take longer to complete.
7. Self-loathing. Strong feelings of worthlessness or guilt. You harshly
criticize yourself for perceived faults and mistakes.
8. Reckless behavior. You engage in escapist behavior such as
substance abuse, compulsive gambling, reckless driving, or
dangerous sports.
9. Concentration problems. Trouble focusing, making decisions, or
remembering things.
10. Unexplained aches and pains. An increase in physical
complaints such as headaches, back pain, aching muscles, and
stomach pain.

Depression (major depressive disorder) is a common and serious

medical illness that negatively affects how you feel, the way you think
and how you act. Fortunately, it is also treatable. Depression causes
feelings of sadness and/or a loss of interest in activities once enjoyed. It
can lead to a variety of emotional and physical problems and can
decrease a person’s ability to function at work and at home.