Mental Health Resources

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Hello from everyone at Bungie,

We want to share a message with everyone who’s experiencing a mental health issue: it’s okay to not be okay. You aren’t alone. Our mental health is just as important as our physical health, which is why we have gathered the below mental health resources together with help from Guardians Mental Health and Take This.

If you know of someone who is struggling with their mental health, you can use Bungie.net/MentalHealth to share these resources with them.

Our intention is to destigmatize mental health issues by providing and updating these resources over time. This is not a complete project, but we wanted to share it now with the hope that these resources will help someone who needs them.

You are not alone.

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Suicide Prevention

Everyone's life is precious, and suicidal thoughts are serious issues to be handled by qualified and licensed mental health professionals.

For those in a crisis and in the U.S., please seek help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (8255), chat with them here, or text HOME to 741741. If outside the U.S., visit our International section.

If you have seriously harmed or injured yourself or feel that you may be about to harm yourself, please call:

Below are other crisis prevention resources for more countries and people:

Learn the Signs

Helping others is one of the most important things we can do as individuals. If you can recognize when someone is going through a rough time in their life, you may be able to help them, even if it’s just to show that you care and are there for them to lean on.

Here are some common signs that someone may need help dealing with emotional issues or a mental health problem:

  • Depression or apathy that interferes with their obligations or them participating in social activities
  • Lack of coping skills around day-to-day problems or extreme reactions to certain situations
  • Extreme highs, referred to as a manic episode, that may include inflated sense of self, flights of ideas, bursts of energy, more talkative than usual, decrease need for sleep, excessive involvement in activities that have a high potential for painful consequences (like excessive spending or physically risky behavior)
  • Severe anxiety or stress
  • Constant feelings of sadness or hopelessness
  • Increased use of alcohol or drugs

What You Can Do

Be a friend. That means you should be supportive and encourage them to reach out to their family, loved ones, and/or medical professionals. Remember, you aren’t their therapist and can’t provide treatment, but you can be a support system and someone they can rely on.

Being a friend also means making the hard choices. You may need to call emergency services or a family member on behalf of your loved one. While these decisions are tough and uncomfortable, it's important that we look out for our friends and make sure they are safe.

Taking on the burden of being someone’s support system when they’re going through emotional distress can be extremely stressful and draining, so remember to recognize your own limits and take care of yourself, too.

Here are some common strategies you can do to offer support:

      1. Encourage them to seek treatment
      2. Offer to accompany them to appointments
      3. Plan enjoyable activities together
      4. Exercise together
      5. Encourage them to socialize with others

 

More Resources:

Self-Harm

Self-harm can manifest differently for everyone. And, the ways people may self-harm extend far beyond the usual references to cutting in media. Simply, self-harm is anything and everything someone can do to purposely hurt their body.

For those in a crisis and in the U.S., please seek help and intervention by texting HELLO to 741741 or call 1-800-273-8255 (TALK). If outside the U.S., visit our International section under Suicide Prevention.

If you have seriously harmed or injured yourself or feel that you may be about to harm yourself, please call:

 

Managing Self-harm

It's okay to not be okay. Your emotions are real and you have to find ways to cope with them and process what is going on in your life. If you feel the urge to self-harm, here are some common strategies to try to help process and assist with those emotions:

      1. Text HOME to 741741 to connect with a real human
      2. Try and channel that energy into something creative - Art, Writing, and Listening/Playing Music are great examples.
      3. Try taking a few deep breaths and some grounding skills to help minimize the urge.
      4. Download a few meditation apps to help reduce stress.
      5. Talk to a professional.

 

Learn the Signs of Self-Injury

Most Common Types Warning Signs
  • Cutting
  • Scratching
  • Burning
  • Carving into skin
  • Hitting or punching oneself or using other body parts against another surface
  • Piercing the skin
  • Pulling hair
  • Picking at wounds

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Addiction

Addiction is an inability of having control over engaging in a behavior or substance to the point that it interferes with your daily life and relationships and/or causes you psychological or physical harm.

Addiction triggers the reward pathways in your brain, making you feel good or happy for doing something. Anything that positively alters your mood can become addictive: food, caffeine, video games, sugar, shopping, sex, television, tanning, gambling, exercise, alcohol, drugs, smartphones, and more.

These things are fine in moderation, but when used or done excessively to the point where the impulse of doing or using them causes suffering related to health, family, relationships, work, and everyday activities, it becomes a problem.

Symptoms of Addiction

      1. Lack of Control – You can’t stop doing it and can’t stop thinking about it. You’re willing to do things you normally wouldn’t to keep doing it.
      2. Interference in Daily Life, Relationships, and Work – Your responsibilities are suffering because your time, and more, are supporting your addiction, and people are starting to notice.
      3. Ignoring Physical Issues and Risks – Even though you know you’re having health problems or may get hurt, you continue doing it.
      4. Trouble Managing Emotions – You’re becoming more sensitive to stress, have more outbursts, and are becoming more defensive. You can’t identify exactly what you’re feeling.
      5. Change of Appearance – Your appearance has changed, including weight loss and a noticeable abandonment of hygiene.
      6. Lack of Energy – You no longer have any energy to do anything except feed your addiction.

If you are experiencing anxiety and need to speak to someone, text HELLO to 741741 for free, 24/7 crisis counseling.

 

Treatment and Recovery

While addiction is a chronic and often relapsing disorder, people can and do recover from addiction, often on their own or with the help of their social network, and sometimes through a treatment provider. It usually requires many attempts to accomplish, and while you might fail, you can always try again and learn from the experience. There are many routes to recovery and finding the right path for you is what is most important. Here are some common strategies:

  • Medication-based treatment
  • Behavioral therapy and counseling
  • Medical devices to treat withdrawal
  • Treating related psychological factors, such as depression
  • Ongoing care to reduce the risk of relapse

 

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Anxiety

Anxiety disorders involve more than a temporary worry or fear. They are actual physical reactions that can interfere with daily activities such as job performance, schoolwork, and relationships. You might feel anxious when faced with a problem at work, before taking a test, or before making an important decision. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time.

Those experiencing anxiety may experience some of the following symptoms:

      1. Feeling restless, wound-up, or on-edge
      2. Being easily fatigued
      3. Difficulty concentrating or mind going blank
      4. Irritability
      5. Muscle tension
      6. Sleep disturbance (difficulty falling asleep or staying asleep, or restless, unsatisfying sleep)
      7. Excessive anxiety and worry that you find difficult to control.

If you are experiencing anxiety and need to speak to someone, text HELLO to 741741 for free, 24/7 crisis counseling.

 

More Resources:

Bullying and Cyberbullying

Everyone deserves to be treated with kindness and respect. Bullying isn't acceptable and shouldn't be tolerated. If you're being bullied, it's NOT your fault.

If you're being bullied, please seek help by texting HELLO to 741741, contact the STOMP Out Bullying HelpChat Line, or call 1-800-273-8255 or 1-201-463-8663.

If you have seriously harmed or injured yourself or feel that you may be about to harm yourself, please call:

Below are other crisis prevention resources:

 

Additionally, those being bullied can use these common strategies to try and protect themselves:
      • Walk away if you can
      • Tell someone you trust exactly what is happening
      • If this is at school, contact a teacher, school counselor, your principal, your superintendent, and even the State Department if nothing has changed
      • Try to avoid the bully when you are alone
      • Block them on all social media and any other means where they can contact you
      • If they've already contacted you, don't read or respond to their messages, then block them
      • Be brave by not reacting to them
      • Don't be afraid to ask for help from those you trust
      • Keep a record of the bullying to provide proof of how bad it is, including any messages they have sent you online
      • Don't ever share your name, age, address, or contact information with ANYONE online
      • Always log out of your online accounts and never share your passwords with anyone

If you're being bullied, please seek help by texting HELLO to 741741, contacting the STOMP Out Bullying HelpChat Line, or calling 1-800-273-8255 or 1-201-463-8663.


What is Bullying and Cyberbullying?

Bullying is when someone repeatedly embarrasses, threatens, or hurts someone else’s feelings. Cyberbullying is bullying that can take place 24/7 year-round while being anonymous using electronics and over the internet, including cell phones, computers, tablets, social media, and other chat services.

 

Kids: How to Tell an Adult

If you're being bullied, you should tell an adult. You may feel scared and think that things won't change, but you won't be able to get help until you tell an adult. It might be hard to explain what's happening, so decide for yourself what you want to say and who you want to speak to. Sometimes it's more difficult to tell a parent than someone else about an issue you're facing.

People to Speak to "What to say?" Examples
  • Parent
  • Teacher or Principal
  • Coach
  • Family Member
  • Mentor
  • Counselor

Help for Parents

If your child is being bullied, they may not want to tell you out of shame or fear that things will get worse for them, or that they won't be believed or do anything about the situation. Provide a safe and supportive space for them, praise your child for doing the right things by telling you about it, and be prepared to listen without making judgments or being critical of what they were doing before getting bullied. They may not be ready to explain the situation yet, and that's okay - give them time and let them know you are there to help them. Once your child begins to tell their story, learn as much about the situation as possible. Be ready to advocate for your child and speak to the principal or someone in charge to help remedy the situation.

Make sure that your child knows:
        1. It is NOT their fault and they shouldn't blame themselves.
        2. You are there to help them.
        3. It's the role of an adult to advocate for their child, especially during times of bullying
        4. Bullying is never okay.
        5. No one deserves to be bullied.
        6. They deserve to be treated with respect.
        7. They have a right to feel safe.

Once you've gathered enough information, thank your child for having the courage to tell you.


What To Do

You should start by contacting the teacher and school counselor about the issue. Most schools have anti-bullying programs and policies. Set up meetings, request an immediate investigation into the situation, ask how the school is keeping your child safe, ask how is the school keeping your child's identity and privacy protected to prevent retaliation. Make sure to take notes, bring whomever you need to any of the meetings, and request that the investigation be kept confidential.

      1. If the school isn't adequately addressing the situation, contact the school superintendent, State Department of Education, and other organizations in charge of the school.
      2. If you have serious concerns about your child's safety, you may need to contact legal authorities and, if possible, transfer to another school.

Help your child learn how to react to bullying, such as:

      1. Speak up when bullying happens
      2. Try not to show emotion or lash out in front of the bully
      3. Tell a trusted adult

Seek help if your child talks about suicide or seems unusually upset. If you can't seek the help of a doctor or mental health professional in the U.S., call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255), chat with them here, or text HOME to 741741. If outside the U.S., visit our International section under Suicide Prevention.

 

Signs of Bullying

Bullying is sometimes hard to spot, but there are some key warning signs to keep top of mind. Paying attention to the warning signs could help you support your friends and reach out for help when you need it.

Signs of Being Bullied Signs of Bullying Others
  • Injuries they can’t explain
  • Changes in eating and sleeping
  • Faking illness or claiming to feel sick
  • Headaches and stomachaches
  • Avoiding social situations, including those with people who were once their friends
  • Decreased self-esteem
  • Self-harm or other dangerous behaviors
  • Losing possessions
  • Worsening academic performance

Burnout

Burnout is a form of physical, mental, and emotional exhaustion brought on by excessive and prolonged stress. It occurs when feeling overwhelmed, emotionally drained, and general fatigue, usually related to a job or workplace, but it can occur in any area of someone’s life.

There are three categories of burnout symptoms:

Physical Emotional Behavioral
  • Low energy; feeling tired and easily fatigued most of the time; exhaustion
  • Frequent headaches or muscle pain
  • Lowered immunity, frequent illnesses
  • Change in sleep habits and/or appetite

Common Strategies for Dealing With and Preventing Burnout

      1. Turn to Others – There is nothing wrong with asking for help. Reach out and communicate with those closest to you, such as your partner, family, and friends. If this is work-related, speak to your manager and discuss a more manageable workload.
      2. Be More Sociable with Coworkers – Communication is important for creating a healthy work environment. Creating friendships with coworkers can help with stress at work.
      3. Get Enough Sleep – Practice good sleeping habits. Our bodies need time to rest and reset, and it can’t do that if you aren’t getting restful sleep. Try limiting smartphone usage before bed, avoiding caffeine, and creating a relaxing bedtime ritual to help with sleep.
      4. Limit Contact with Negative People – If you’re experiencing burnout, hanging out with negative people can drag your mood and outlook further down, which can exacerbate your feelings of burnout.
      5. Exercise – Spending time doing at least 30 minutes of exercise each day can have multiple health benefits, improving your mood, mental health, and wellbeing. You can even break up the 30-minutes into 10-minute bursts of activity throughout the day.
      6. Revaluate Your Priorities – Focus on improving yourself by setting up boundaries, learning to say “no” and don’t overextend yourself. Take breaks, nourish your creative side, and do things that make you happy.
      7. Eat a Healthy Diet – What your body intakes can have a huge impact on your mood and energy levels throughout the day. Minimize sugar, reduce caffeine and unhealthy fats, eat more Omega-3 fatty acids (such as fatty fish and walnuts), avoid nicotine, and drink alcohol in moderation.

If you are experiencing anxiety and need to speak to someone, text HELLO to 741741 for free, 24/7 crisis counseling. If outside the U.S., visit our International section under Suicide Prevention.

 

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Depression

Depression (major depressive disorder, also known as clinical depression) is a common but serious mental health condition. It causes severe symptoms that impact multiple aspects of daily functioning, such as how you feel, think, sleep, appetite, and motivation. To be diagnosed with depression, the symptoms must be present for at least two weeks.

Those with depression may try to hide the fact that they’re depressed or they may not even realize they are.

If you are feeling depressed and need to speak to someone, text HELLO to 741741 for free, 24/7 crisis counseling. If outside the U.S., visit our International section under Suicide Prevention.


Recognizing Depression

      1. Depressed mood most of the day nearly every day
      2. A loss of interest or pleasure in all, or almost all, activities
      3. Significant weight gain or weight loss when not dieting
      4. Sleeplessness or an overabundance of sleep nearly every day
      5. Making movements for no reason (such as tapping your shoes or pacing around a room) or noticing that movements, thoughts, and speech have slowed down.
      6. Fatigue or loss of energy
      7. Feelings of worthlessness or excessive or inappropriate guilt
      8. Diminished ability to think or concentrate, or indecisiveness
      9. Recurrent thoughts of death

 

Getting Help

Here are common strategies that may help you or a loved one during treatment for depression:

      1. Contact a medical professional. Some depression types, such as chronic depression, can't be managed by the common strategies below and need a medical professional to help manage those symptoms.
      2. Try to be active.
      3. Set attainable goals for yourself.
      4. Try to spend time with other people and confide in a trusted friend or relative.
      5. Try not to isolate yourself, and let others help you.
      6. Expect your mood to improve gradually, not immediately.
      7. Continue to educate yourself about depression.

 

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Imposter Syndrome

Imposter syndrome (also known as imposter phenomenon) is a feeling people have when they doubt their accomplishments, skills, expertise, or talents compared to their peers and have an internalized fear of being revealed as a fraud or failure.

Signs and Symptoms

There may be times when others give you praise for your successes that you brush off, claiming that it was just timing, luck, or other things besides your skills. If you keep doing this, you’ll never believe that earned your success. Due to you not believing that you earned your successes, you fear that others will eventually believe the same thing.

As a result, you may push yourself to work harder than before with the belief that you'll:

  • stop others from seeing your perceived failures or shortcomings
  • make yourself feel better from “tricking” people
  • eventually become worthy of your role that you don’t believe you earned
  • cover up what you consider to be a lack of intelligence

As you work harder and accomplish more, the accomplishments won’t reassure you, because you’ll see them as products of your efforts to maintain the “illusion” of your success. And then you’ll take all the blame for any mistakes made, even though you consider your accomplishments to be from something other than your skill.

Over time, this can fuel a cycle of anxiety, depression, guilt, and burnout.


The Five Types

There are five patterns in people who experience imposter feelings:

      1. The Expert – Those who try to gain knowledge and understand everything they can about a topic, and then consider themselves failures if they don’t know the answer to a question or encounter more knowledge that was previously missed.
      2. The Individual – There are those who believe that if they can’t achieve success on their own, they are failures. Asking for help, or accepting help of any kind, means admitting their limitations and admitting that they are failures.
      3. The Natural Genius – When those who always learned things quickly start to struggle, it can be a big blow to their ego and mental state, causing embarrassment or feeling ashamed that they failed to succeed easily.
      4. The Perfectionist – Those who strive to be perfect set extremely high goals for themselves, and if they don’t achieve all of them, they can feel like failures, even when they achieve most of their goals.
      5. The Superhero – For them, to succeed means pushing themselves to the limit and using as much energy as possible in every role they take on. If they aren’t giving 100% all the time or believe that they can do more even when they can’t, they can feel like failures.

Overcoming Feelings of Imposter Syndrome

If you recognize that you’re undergoing feelings of imposter syndrome, there are ways to overcome your beliefs:

      1. Prepare for Your Feelings – You can prepare yourself for feelings of imposter syndrome. When they happen, recognize them, and try to reassure yourself that they’re just emotions and that you’re capable of your successes.
      2. Save Your Accomplishments – If people give you praise, write them down and save them somewhere close. If it’s a chat or email, save them in a document to find later when you’re feeling like a fraud.
      3. Recognize That Your Have Expertise – You don’t have to just look at those with more experience for help, you can also give advice and assistance to those with less experience, allowing you to recognize how much knowledge you have.
      4. Remember What You're Good At – Write down what you do well and what areas you think you need improvement in.
      5. Quit Comparing Yourself to Others – If people accomplish something, don’t compare your accomplishments to theirs. Instead, recognize that you both have accomplished things, and celebrate them.
      6. Learn to Celebrate Imperfection – Don’t let perfection be the enemy of the good. You should always strive to do your best, but don’t let trying to do your best impede your progress. Find a reasonable balance between the two so that you can still celebrate your accomplishments.
      7. Speak to a Friend or Mentor – Your friends and mentors can help you understand your feelings, reassure you that their normal and irrational, and encourage your growth and progress.
      8. Talk to a Professional – Talking to a therapist or psychologist can help you break out of the cycle of feeling like a fraud.

 

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