Mental Health Resources

As school is closed for the next several weeks we want to make sure everyone has the supports they need to take care of themselves and their mental health. Below you will find some resources and important tips to take care of yourself during this time.

In addition to these tips, we also have the Say Something Anonymous Reporting website and app available to our community to use. "The Say Something Anonymous Reporting System allows you to submit secure & anonymous safety concerns to help identify and intervene upon at-risk individuals BEFORE they hurt themselves or others" it can be found at https://www.saysomething.net/ or you can download the app or call 1-844-5-SAYNOW.

Additionally Uplift mobile crisis offers "The Mobile Crisis Team provides 24-hour intervention to children and teens in the community who are in acute psychological crisis. Included is a 5150 assessment along with safety planning and referrals to community-based mental health services." Uplift's number is 408-379-9085.

The Bill Wilson Center’s Youth Crisis Line is open and can be reached at 408-850-6125.

For Parents: Bill Wilson Center’s SOS Crisis Hotline is a specialized line where they answer calls 24/7 from parents for children and youth who are experiencing an immediate behavioral or mental health escalation or crisis. SOS CRISIS HOTLINE 408 278-2585.

2-1-1 is a free, easy-to-remember phone number that connects callers with health and human services in their community. 2-1-1 is available 24 hours a day, 7 days a week, and in over 150 languages. All calls are confidential.

COPING STRATEGIES FOR ANXIETY

1. Be flexible. Know what you can change and what you can’t, go with the flow, be open to changes.

2. Laugh more. Watch a funny movie, tell a joke, read the comics, etc.

3. Breathe slowly, deeply, and well. Relaxation begins with slow, deep breathing from your diaphragm.

4. Use positive self-talk. Tell yourself that everything is going to be okay. I am in control of what I can control. I can overcome obstacles in my way.

5. Play… with a friend, pet, family member. Having fun is a natural way of lowering the body’s stress hormones.

6. Use your coping skills. Try drawing, listening to music, painting, playing video games, etc. to help you relax and enjoy the moment.

7. Get active. Exercise brings out the body’s endorphins, natural pain-killers and pleasure-producing substances produced inside every one of us.

8. Eat well and avoid using drugs and alcohol. A healthy diet makes the body strong and increase a sense of well-being.

9. Talk to others. Share life’s concerns and problems with a supportive person. Avoid talking to people that increase your fear and worries.

10. Use mindfulness and grounding exercises to help reduce stress and regain a sense of control. One sensory exercise you can try:

· Look around you

· Five five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.

Coronavivus (COVID-19) has everyone on edge. Public anxiety is high and it is largely fueled by a feeling of powerless and a fear of the unknown. Part of what is driving this anxiety is a lack of information, concerns for self or family safety, and lack of trust in the institutions that are responsible for managing this outbreak.

Psychological responses to anxiety and fear are normal reactions. I first and foremost want to validate these feelings. How we then manage these emotions becomes a key component to our well-being. Here are some basic tips on managing anxiety and fears around COVID-19:

· Get the facts. Stay informed with the latest information. Here is the CDC Website: https://www.cdc.gov/coronavirus/2019-ncov/index.html

· Educate yourself. Learn about basic hygiene, how to minimize your risks of catching or spreading an illness, etc.

· Minimize the time spent watching or listening to upsetting news and media coverage. It is important to be informed, but remember to not overwhelm yourself and take a break from the news.

· Keep a positive mindset. Focus on the positive things in your life and those things which you have control over.

· Stay healthy. This one is obvious but worth repeating. Make sure you are washing your hands, using sanitizer, cover your coughs, eat well, rest, etc.

· Maintain routines (to the best of our ability). While we may be taking temporary breaks from work and school, keeping your home routines will help provide some sense of normalcy in your life.

Here are a few links to some great articles/links (3^rd one is video for kids):

https://afsp.org/taking-care-of-your-mental-health-in-the-face-of-uncertainty/

https://store.samhsa.gov/system/files/sma14-4885.pdf

https://gozen.com/coronavirus-anxiety/

https://www.cdc.gov/coronavirus/2019-ncov/about/coping.html