Many people experience heightened feelings of stress or anxiety during an election year. You're not alone if you notice these feelings in yourself. Access to news and breaking stories is almost instantaneous. Staying informed about this election cycle may be important to you, and it can be helpful to establish boundaries or limits to care for yourself. Consider the tips below:

• Limit exposure to media and create boundaries around your media use and engagement. Consider identifying which news sources you interact with and setting limits on when you receive notifications or the times of day you check the news. You can also set boundaries with who you decide to speak to about election-related news.

• Increase your knowledge about click-bate in social media. Sometimes news stories use headlines that are designed to grab your attention quickly. These stories often focus on overly negative or dramatic news and the headlines can incite feelings of panic, disbelief, or dread. Recognize when a headline is click-bate and remind yourself that there are also stories of hope, connection, and positivity out there, they just don't often receive as much attention. 

• Don't believe everything you hear, read, or see online. Disinformation spreads easily. Check out these tips from the International Federation of Library Associations and Institutions for spotting fake news. 

• There can be an increase in political text messages, phone calls, and emails during an election year. Learn how to stop unwanted robocalls and texts with this resource from the Federal Communications Commission.

• Focus on what you can control and what's within your sphere of influence during this election cycle: 

  • • • Check that you're registered to vote by visiting Maryland's Voter Lookup. 

      • Update your voter information by visiting Maryland's Voter Registration Update.

      • Visit Maryland's 2024 Presidential Elections - Voter Resources for information on registering to vote, voting by mail, and proofing ballots for your county of residence to preview what will be on your ballot. 

      • Get involved with a candidate you care about, whether local, state, or presidential. 

      • Learn about volunteering to be a poll worker from the United States Election Assistance Committee. 

• Prioritize time to take good care of yourself:

  • • • Focus on other aspects of your life that are going well and that you can control. 

      • Engage in safe activities that bring joy. 

      • Drink plenty of water, eat nourishing foods, move your body, and get restful sleep. 

      • Consider mindfulness, gentle stretching, yoga, deep breathing, or spending time in nature. 

      • Talk with other supportive people in your life about how you're doing.

• Be kind to yourself and others. Accept that others have different political views, levels of political engagement, and emotions about the upcoming election. See if you can be curious about another's point of view rather than judging them for thinking differently than you. 

• Monitor yourself for significant changes in energy or activity levels, sleeping or eating habits, irritability, alcohol or other drug use, difficulty concentrating, or feelings of excessive worry or sadness. And know when to seek help. The EAP offers no-cost, confidential information, support, short-term counseling, and referrals to community mental health providers and resources. Call the EAP at 240-740-6500 (Monday–Friday from 8:30 a.m.–5:00 p.m.). If you need support after-hours, visit https://www.montgomeryschoolsmd.org/departments/eap/after-hours-support.

September is Suicide Prevention Awareness Month, and we all have a role in helping prevent suicide in our communities. The MCPS EAP is here to help employees. You can call the EAP at 240-740-6500 (Monday – Friday 8:30 a.m.-5:00 p.m.). If you or someone you know is experiencing a mental health emergency, call 988, the Suicide and Crisis Lifeline, or call 911 immediately. The Montgomery County Crisis Center is also available 24 hours a day, seven days a week at 240-777-4000 or in person at 1301 Piccard Drive, Rockville, MD 20850. You may also access the EAP website to view After-Hours Resources for MCPS Employees. 

Suicide Warning Signs for Adults

The Substance Abuse and Mental Health Services Administration (SAMHSA) identifies the following warning signs of suicide for adults. Risk is greater if a behavior is new or has increased, and if it seems related to a painful event, loss, or change:

• Talking about or making plans for suicide.

• Acting anxious or agitated; behaving recklessly.

• Talking about being a burden to others.

• Talking about feeling trapped or in unbearable pain.

• Increasing the use of alcohol or drugs.

• Talking about feeling hopeless or having no reason to live.

• Sleeping too little or too much.

• Withdrawing or feeling isolated.

• Showing rage or talking about seeking revenge.

• Displaying extreme mood swings

#BeThe1To Help Save a Life: Talking with Other Adults

1. ASK: “Are you thinking about suicide?” This communicates that you’re open to speaking about suicide in a non-judgmental and supportive way. Once you've asked the question, listen and take their answers seriously. Studies show that asking at-risk individuals if they are suicidal does not increase suicides or suicidal thoughts, and may in fact reduce suicidal ideation. 

2. BE THERE: Whether in person, on the phone, or in another way to show support, be there and follow through with support. Research shows that reducing isolation and increasing someone's connectedness to others is a key protective factor in preventing suicide. 

3. HELP KEEP THEM SAFE: A number of studies have indicated that when lethal means are made less available or less deadly, suicide rates by that method decline, and frequently suicide rates overall decline. The Help Keep Them Safe step is really about showing support for someone during the times when they have thoughts of suicide by putting time and distance between the person and their chosen method, especially methods that have higher lethality (like firearms and medications).

4. HELP THEM CONNECT: Helping someone with thoughts of suicide connect with ongoing supports (like the 988 Lifeline) can help them establish a safety net for those moments they find themselves in a crisis. Additional components of a safety net might be connecting them with supports and resources in their communities.

5. FOLLOW-UP: After your initial contact with a person experiencing thoughts of suicide, and after you’ve helped connect them with the immediate support systems they need, make sure to follow-up with them to see how they’re doing. Leave a message, send a text, or give them a call. 

Learn more about how and why these 5 steps can help at https://www.bethe1to.com/bethe1to-steps-evidence/. 

Connecting to Hope and Help: Resources for Adults

Suicide is not a normal stress response. Experiencing suicidal thoughts or actions are a sign of extreme distress that should not be ignored. The following resources are available to help connect you or other adults to hope and help: 

• Call, text, or chat 988, the Suicide and Crisis Lifeline (available 24/7). Live crisis phone service is available in English and Spanish, with translation services in 150 additional languages. 

  • • Dial 988 for general support

    • Dial 988 and Press 1 for the Veterans Crisis Line

    • Dial 988 and Press 2 for Spanish 

    • Dial 988 and Press 3 for LGBTQ+ Support 

    • Chat online by visiting 988Lifeline.org

    • Visit 988 For Deaf, Hard of Hearing, Hearing Loss

• Learn about Safe and Secure Gun Storage and view the Maryland Safe Storage Map for temporary, voluntary firearm storage. 

• A safety plan is a set of resources, coping strategies, and support. It is not a contract. Safety plans can be done individually or with the support of a mental health professional. Learn more about building a Safety Plan for yourself.

• Suicide prevention month can bring up a range of thoughts and feelings for those who have lost a loved one to suicide. Healing Conversations is a peer support program by the American Foundation for Suicide Prevention to connect suicide loss survivors in need of support to trained volunteers. Learn more about Healing Conversations. 

• Explore resources about preventing suicide in the workplace from Workplace Suicide Prevention.

The EAP will conduct in-person and virtual screenings for depression, anxiety disorder, bipolar disorder, and post-traumatic stress disorder on Thursday, October 10, 2024. The free and confidential screenings take approximately 30 minutes and are available to MCPS employees and their adult (18+) household members. Those who sign up will complete a brief screening questionnaire and speak one-on-one with a mental health professional. If appropriate, referrals will be made for a complete evaluation. Call the EAP at 240-740-6500 if you have questions and to schedule your appointment.

MCPS is celebrating Mental Health Awareness Week (MHAW) from October 21–26, 2024 to raise awareness and celebrate mental health. Bookmark the MHAW Staff Activities Website to view upcoming activities, events, and resources for MCPS employees during the week of October 21, 2024 to be present and intentionally connect with the five senses.

The EAP is excited to share upcoming events available to MCPS employees.

• October 3, 2024 at 1:00 p.m.: Understanding 403(b) and 457 Retirement Plans. Register on PDO Course#: 92778, Section#: 138749 for Support Staff Professionals (SPT10).

• October 15, 2024 at 5:00 p.m.: 10 Steps to Financial Freedom with the Foundation for Financial Education (F3E). View the flyer and RSVP. 

• October 17, 2024 at 5:00 p.m.: Estate Planning with F3E. View the flyer and RSVP. 

• October 18, 2024 available anytime: Building your Resiliency Practice during the Well Aware Virtual Staff Wellness Day. Access the recording (open to all employees).

• October 21, 2024 at 4:30 p.m.: Mindfulness How to Be More Present for Mental Health Awareness Week Staff Activities. Register on PDO Course#: 92811, Section#: 138866 (open to all employees).

• October 22, 2024 at 4:00 p.m.: Laughter Yoga for Mental Health Awareness Week Staff Activities. Register on PDO Course#: 92868, Section#: 139125 (open to all employees).

• October 22, 2024 and November 21, 2024 at 6:30 p.m.: Generational Dynamics in Communication Styles: Navigating Generational Diversity for Effective Communication. Register on PDO Course #92180, Section#: 138748 (SPT10). 

• October 24, 2024 at 4:00 p.m.: Mindfulness How to Be More Present for Mental Health Awareness Week Staff Activities. Register on PDO Course#: 92811, Section#: 138868 (open to all employees).

• November 4, 2024 at 1:00 p.m.: Starting a Gratitude Practice. Register on PDO Course #92181, Section#: 138747 (SPT10).

• November 14, 2024 at 5:00 p.m.: Hospice 101: What You Need to Know with Montgomery Hospice, Inc. View the flyer and RSVP.  

• November 19, 2024 at 5:00 p.m.: Holiday Spending with F3E. View the flyer and RSVP. 

 You may also visit the EAP website and scroll down to Upcoming Events to view the calendar.