These days are filled with unknowns, the need for reassurance and the quest for a sense of safety, peace and calm. I have put together a list of resources both reachout sources and exercises to do privately at home. When talking with students at school we refer to our "tool box". This is a set of strategies to use when those uncomfortable, overwhelming feelings set in. Please think of this as resources for your tool box - fill your tool box with what works for you.
I have organized this with urgent and acute services first. These are hotlines and resources for dangerous or debilitating feelings. Thoughts of suicide or self harm need to be addressed immediately. For all life threatening emergencies call 911. Feelings of being unable to complete basic activities of daily life also need to be recognized and addressed.
Next in the list are sources for therapy/counselling.
Last in the list are sources for information, exercises and practices to find balance and rejuvenation
For all life threatening emergencies call 911.
Hotlines and crisis services (quick view)
Maryland 2-1-1---- dial 211 and then press 1
Maryland Crisis Hotline --- 800-422-0009
Prince George's County Suicide Hotline and community crisis services --- 301-864-7130
National Suicide Prevention Lifeline --- 800-273-TALK (8255) English/Spanish
Prince George's County Crisis Response --- 301-429-2185
Child Abuse or Neglect- 301-909-2450 after hours -- 301-699-8605
Family crisis center of Prince George's County (Domestic Violence) ---301-731-1203
Children's National Medical Center --- 202-476-5203
United Way First Call For Help ---800-492-0618
For staff and families of PGCPS : Employee assistance program - 1-800-346-0110
Maryland Family Tree - 24/7 Parenting Helpline - 1-800-243-7337
Crisis Text Line - text home to 741741
When looking to begin counseling a good place to start is your Primary Health Care Provider. Some physicians in the area have even begun to share their office space with a mental health provider or have brought them into their staff. Your Primary Health Care provider can give recommendations to meet your specific needs. Also check with your health insurance - find a provider feature (the number/website is usually on your health insurance card).
Sources in the community include:
Laurel Helping Hands
422 Montgomery Street
Laurel MD 20707
240-294-1304
Multicultural Counselling Center
5010 Sunnyside Avenue
Suite 201
Beltsville, MD 20705
301-474-0060
*Note: Developing a relationship with a therapist or counsellor is such a personal process. One tip for choosing a counsellor is to read the biography of a prospective counselor on the "Psychology Today" website.
Children's Mental Health Matters - a huge collection of mental health information
National Alliance for Mental Illness (NAMI) is a great source for information
NAMI - Covid-19 resources
The Prince George's County NAMI affliate has great information too
Some advice to help ease the unease associated with Covid-19
Nurse Righter's deep breathing - practice this for 5 minutes in the morning and 5 minutes in the evening. If you practice when you are not feeling upset, anxious, scared or worried you will be be able to use it confidently when you do need it to calm down. It also gives you a chance to feel good at least twice a day.
Stand up or sit up straight in a chair - you want to open up your lungs
Take a deep, slow breath out through your nose or nearly closed lips - breath out as much air as you can
Breath slowly and deeply in through your nose -completely fill your lungs, imagine breathing in so much air you push your belly button out, when you think you can't take in any more air, take just a little more.
Slowly breath out - pushing out all that air, making room for more air
Repeat in and out breathes - slowly, focus on the air moving in and out of your nose/mouth, the feeling of your chest filling and emptying. Empty your mind of any thoughts except the soothing air moving in an out.
With these deep breathes you are tickling the "feel good" receptors in your diaphragm - the thin membrane of skin between your lungs and your tummy. By tickling these feel good receptors your body will begin to calm, you will feel safe, your thoughts will slow down and you will feel more in control
Journaling - You are living history right now. Consider keeping a journal. Everyday add to your documentation of history
Choose your favorite means of expression - writing, singing, music, drawing - you name it.
Everyday express how you are feeling through your chosen media
Ways to start -
"Today is the (whatever number) days of social distancing......
explain what and why social distance is.....
Today I feel - name an emotion/feeling and describe that emotion/feeling
what does this mean to a middle schooler
what would you tell yourself 3 months ago
what wisdom do you have for students studying you rjournal in history class 50 years from now
Journals can be private or shared - your choice
Check back - more to come