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The American Foundation for Suicide Prevention has put out their theme for Mental Health Awareness Month, #RealConvo Find more of this helpful information HERE.
We've selected a couple guides that may help in opening up a conversation about mental health.
How to Start (and Continue!) a Conversation About Mental Health
Calm
Calm is an app that has a variety of guided meditations, stories, and music.
Although it is normally paid, they have released a number of free resources available on this page
NAMI Family Support Group is a peer-led support group for any adult with a loved one who has experienced symptoms of a mental health condition. During the Coronavirus social distancing conditions, NAMI Capital Region is offering NAMI Family Support Group Meetings online. Please click on or copy and paste the link in the invite listed below to join the group.
Family Support Group
Click below by 5:30pm on Thursdays to join
Join Zoom Meeting: https://us02web.zoom.us/j/83060823068
Meeting ID: 173 814 744 | Dial in: +1-929-205-6099
Use this form to sign up and receive email notifications for online support groups: Click here
As public health experts stress the importance of social distancing in slowing the spread of the novel coronavirus, families are challenged with how to maintain positive mental health. In our commitment to support NYS families and caregivers, we will be sending regular emails with strategies, tips and resources. Please share these with families you work with, as well as your friends, family and colleagues.
The CDC offers specific information for protecting your family. This article from NPR helps to explain coronavirus to youth using a comic!
Social distancing does not mean social isolation.
Social isolation is a known risk factor for mental health disorders, substance use and dementia, especially for those who are already vulnerable. During this time, it's important to be vigilant about maintaining positive social interactions. Luckily technology can help.
Reach out to friends and family daily, especially those who are alone. Try not to focus on the current situation; mix it up with these conversation starters:
Tell me something I don't know about you.
Tell me a family story I've never heard.
Tell me about your first job.
If you could have dinner with any three people, living or deceased, who would it be and why?
If you were stranded on a deserted island, what three (foods, books, etc) would you want?
Maintain a regular routine.
While it's ok to stay in your pajamas and binge watch your favorite shows if that makes you feel good, two weeks is a bit much! Maintaining routine provides structure and encourages healthy choices, and helps us to be mindful and stay present.
Prepare and eat meals together, and disconnect from technology.
Schedule time to do something that helps you relax - reading, yoga, walking the dog, etc.
Schedule cardio and strength exercise using fitness routines, apps and videos from web.
Encourage routine hygiene - teeth brushing, showering, getting dressed, etc.
Keep up with regular activities, such as practicing instruments and karate at home
Looking for resources? YouTube is filled with yoga videos; enter "yoga for kids" or "family yoga" in the search bar and gyms like the YMCA have online classes posted. Pinterest is a great resource for quick craft projects and kid-friendly recipes. Finally, many services are working to provide online options. Check with your kids' music teachers, tutors, etc. for virtual instruction or suggestion for online resources.
Remember to breathe.
When we are stressed, we tend to tense up and our breathing is limited. Practice breathing even when you don't think you need to.. There are many different techniques. Find what is most comfortable for you. A few tips:
Breathe in through your nose and out through your mouth
Count or repeat a phrase to keep your breathe steady. A common recommendation is 4-7-8 (inhale for 4, hold for 7, exhale for 8). If this is uncomfortable, modify the count. Another recommendation is a 1:2 ratio (inhale:exhale).
Search YouTube for "breathing with guided imagery" or use a free app such as Calm to help visualize your breathing.
Make your own bubbles. Blowing bubbles forces us to exhale slowly. There are many DIY bubble recipes online.