Mental Health Matters: You are not alone.

Did you know…

 

Source: https://nami.org/Home

#FREEYOURFEELS tips for October: 

  1. You aren’t alone in your feelings. Sharing your story might help someone else.
  2. Be prepared in the event things get too hard. A free resource is the MyGCAL app
  3. When was the last time you reached out “just because”? Text a friend a compliment today. 
  4. Don’t be afraid to share your feelings. How can we break through the stigma of sharing our feelings and emotions to professionals? 

Mental health is making headlines across the country, especially when it comes to how children and working parents are handling the pandemic. Check out some of these stories (click on the hyperlinks below):

  1. Children from low income backgrounds show elevated mental health difficulties throughout lockdown
  2. Study: Service workers, kids see mental health decline in pandemic
  3. The Coronavirus Seems to Spare Most Kids from Illness, but Its Effect on Their Mental Health is Deepening
  4. The Pandemic is a ‘Mental Health Crisis’ for Parents
  5. Pandemic takes mental health toll on working parents, children
  6. Georgia HOPE blog 

HOPE is Here.

If you’re struggling with anxiety, depression, mental illness, drug and alcohol addictions, or an eating disorder, you don’t have to go through this alone. Georgia HOPE has virtual, online, programs, so that you can get the support you need.

We are currently providing Mental Health and Substance Use services throughout the state of Georgia via TeleMental Health. We offer self-pay options as well as insurance coverage.

If you, or someone you know, are interested in services, you can submit a referral online to us to start the first steps or call us at 706-279-0405.

If you’re interested in learning more about our services, please contact us here.

We are all in this together.  #HOPEisHere

 

 

October is National Domestic Violence Awareness Month

Domestic violence affects millions, both women and men, of every race, religion, culture and status. It’s not just punches and black eyes — it’s yelling, humiliation, stalking, manipulation, coercion, threats and isolation.

Tragically, more than 10 million Americans suffer at the hands of loved ones each year, and women are twice as likely to be targets of this heinous crime as men. Source

What is domestic violence?

Domestic violence, also known as domestic abuse, is a pattern of abusive behaviors, characterized by one partner’s need to control the other by using a range of tactics. While the frequency and severity of physical or sexual violence may vary, coercion, intimidation and emotional manipulation occur on a routine basis throughout the relationship.

› Physical Abuse: Hitting, slapping, punching, shoving, kicking, burning, strangulation/ choking, using weapons or other objects to cause injury.

› Sexual Abuse: Forcing a partner to engage in unwanted sexual acts; refusing to practice safe sex; treating a partner like a sex object.

› Emotional Abuse: Name-calling and putdowns; denying/shifting blame; treating a partner as an inferior; threatening to harm self/others or to have a partner deported; abusing children or pets; stalking; using threatening looks, actions or gestures; using technology to track, monitor or frighten.

› Economic Abuse: Stealing or destroying belongings/money; preventing a partner from getting or keeping a job; not letting the partner know about or have access to family income; damaging or ruining a partner’s credit.

Is it domestic violence?

Domestic violence is a pattern of abusive behaviors that adults and adolescents use to control their intimate or dating partners. It can include physical, sexual and emotional abuse, and other controlling behaviors. The following questions may help you decide whether you are in an abusive relationship.

Does your partner ever…

  •  hit, kick, shove or injure you?
  •  use weapons/objects against you or threaten to do so?
  • force or coerce you to engage in unwanted sexual acts?
  • threaten to hurt you or others, have you deported, disclose your sexual orientation or other personal information?
  •  control what you do and who you see in a way that interferes with your work, education or other personal activities? › use technology to track, monitor or frighten you?
  • steal or destroy your belongings?
  • constantly criticize you, call you names or put you down? make you feel afraid?
  • deny your basic needs such as food, housing, clothing, or medical and physical assistance?

If you answered “yes” to any of the above, please know that help is available.

It is not your fault.

If you are being abused by your partner, you may feel confused, afraid, angry and/or trapped. All of these emotions are normal responses to abuse. You may also blame yourself for what is happening. However, please know that abuse is a purposeful and deliberate behavior where one person uses abusive tactics to gain power and control over another person. Abuse is never the victim’s fault.

Help is available.

Without help, domestic violence often continues to get more severe over time. It can sometimes become deadly. Please know that you have options.

› Domestic violence programs. These organizations offer free and confidential help to individuals in abusive relationships, including crisis intervention, safety planning, emergency shelter, advocacy and other supportive services.

› Community support. Friends, family, women’s and community groups, places of worship, and service providers (such as legal, health, counseling centers) can also provide a variety of resources, support, and assistance.

› Criminal charges. If you or other loved ones have been physically injured, threatened, raped, harassed or stalked, consider reporting these crimes to the police. Criminal charges may lead to the person who is abusing you being arrested and possibly imprisoned.

› Restraining/protective orders. Even if you don’t want to file a police report, you can file for a civil court order that directs your partner to stop abusing or to stay away from you. In many states, restraining/protective orders can also evict your partner from your home, grant support or child custody, or ban him or her from having weapons.

Safety planning is key.

Many survivors find it helpful to implement concrete safety plans in the case of emergency, whether they are planning to leave or stay in the relationship. Here are some suggestions:

› Consider telling others you trust, such as friends, family, neighbors and co-workers, what is happening and talk about ways they might be able to help.

› Memorize emergency numbers for the local police, support persons and crisis hotlines. For example, the National Domestic Violence Hotline number is 1-800-799-SAFE (7233).

›Identify escape routes and places to go if you need to flee from an unsafe situation quickly.

› Talk with your children and/or other household members about what they should do if a violent incident occurs or if they are afraid.

› Put together an emergency bag with money/ checkbooks, extra car keys, medicine, and important papers such as birth certificates, social security cards, immigration documents, and medical cards. Keep it somewhere safe and accessible, such as with a trusted friend or at your place of work.

› Trust your instincts — if you think you are in immediate danger, you probably are. If you are afraid for your safety, call the police.

Joining the effort.

To stop domestic violence, we all need to be part of the solution. The following are some things that you can do to help: 

  • Help a friend or family member who is being abused. Let them know that the abuse is not their fault, listen to them, help them to identify resources and options, empower them to make choices for their safety, and provide nonjudgmental support and an opportunity for them to seek your support again. 
  • Support your local domestic violence program. Most hotlines, advocacy or shelter organizations could benefit from your time, financial support or other donations. For ideas for building needed resources in your community for survivors of domestic violence: https://bit.ly/2nD2EhB 
  • Speak up about abuse. Let the person using violence or intimidation know their behavior is wrong and encourage them to seek help. If you see abuse, call the police. Doing nothing can make the abuse worse and even deadly. 
  • Educate yourself and others. Call your local domestic violence program to schedule informational workshops for your workplace, community group or place of worship. Encourage schools to include abuse prevention as part of their curricula. Social change is possible when individuals, families, communities, and institutions have access to both knowledge and tools. See Awareness + Action = Social Change: Strategies to End Gender-Based Violence for inspiration: https://bit.ly/2MkqQTR 
  • Set an example. Make a commitment to work for equality and end violence in all of its forms. Model non-violent and respectful behavior through your everyday actions.

HOPE is here.

For help, there are resources available for you:

  • National Domestic Violence Hotline 1-800-799-SAFE (7233) / 1-800-787-3224
    • Secure online chat: thehotline.org
  • loveisrespect 1-866-331-9474 / Text “loveis” to 22522
    • Secure online chat: loveisrespect.org
  • If you live in the state of Georiga, Contact us today:
new normal

When COVID-19 became a reality, life as we knew it changed. Our routines and ability to predict what would happen next were drastically altered.

Stress and anxiety is a normal reaction to an abnormal situation. We are living in an uncertain time where stress is common. It is nearly impossible to go through one day without hearing alarming information on the news about not only COVID-19 but national security concerns and disasters. We are reminded often that the days are filled with less peace and calm and more destruction and illnesses.

Through all of this, stress and anxiety management has become vital for individuals and families. HOPE is here. We’ve put together some coping skills to practice for minimizing the mental consequences of everything going on in the world and maximizing the recovery of this exposure.

Here’s 8 Tips for Managing Anxiety during the “New Normal”

It’s normal to have difficulty managing your feelings during this time. Because everyone experiences stress and anxiety differently, don’t compare yourself with others around you or judge other people’s reactions and emotions. Here are some tips for coping:

1. Talk about it. By talking with others, trusted friends and family or professionals, about the event, you can relieve stress and realize that others share your experience and feelings.

2. Take care of yourself. Get as much rest and exercise as possible. Try to continue any religious practices or centering activities.

3. Take one thing at a time. Getting things back to normal can seem impossible. Break the job up into doable tasks. Complete that task first and then move on to the next one. Completing each task will give you a sense of accomplishment and make things seem less overwhelming.

4. Help others if you’re able to. Help prepare meals for others. Volunteer to help clean up or rebuild your community. Donate to a local food bank. Helping others can give you a sense of purpose in a situation that feels beyond control.

5. Avoid drugs and excessive drinking. Drugs and alcohol may seem to help you feel better, but in the long run, they generally create additional problems that compound the stress and anxiety you’re already feeling.

6. Ask for help if you need it. If your anxiety is so strong it gets in the way of your daily life, talk with someone. Don’t try to go it alone. This is especially important for people who had existing mental health problems or those who’ve survived past trauma. You could also join a support group. Don’t try to go it alone. Asking for help is not a sign of weakness.

7. Follow public health guidelines from reputable sources. The degree and rate of reopening seems to vary across the country, so stay informed when restrictions are reinstated and up to date. But check the sources as well. There’s a lot of misleading information out there causing more stress and anxiety than needed.

8. Be your own cheerleader and don’t compare yourself to others. Facing your anxiety is hard work. We all have things that scare us or stress us out and because of this, we shouldn’t compare yourself with others. If you are working hard to overcome your anxiety, you deserve to congratulate yourself and be your own cheerleader. The work of re-entering the world after an unprecedented months-long lockdown is work. If you are trying to overcome your anxiety, then you deserve to congratulate yourself for you hard work.

HOPE is Here.

Georgia HOPE specializes in providing quality mental health services for children, adults, individuals and families in the state of Georgia. To learn more, enroll, or refer someone to us, contact us below:

Anxiety can take place in many forms for children whether it is social anxiety, separation anxiety, or general anxieties. When childhood anxiety is heightened, it’s natural for parents and caregivers to go into protection mode. The best thing for parents and caregivers to do is to help their children learn to manage anxiety.

Here’s 6 Ways to Help Your Child Learn to Manage Their Anxiety:

1. Set Clear Expectations.

It’s important to have similar expectations for anxious children that you have for non-anxious children but it can be helpful to go at a little slower pace and make some accommodations. While you’re one child may want to attend every birthday party, your anxious child may want to avoid big birthday parties.  Setting clear expectations and helping your child create appropriate benchmarks like going to smaller birthday parties or birthday parties without big triggers like a bounce house or swimming pool. This will help create expectations and teach your child that she/he can work through anxious feelings and manage their anxiety with baby steps without completely missing out. 

2. Let Your Child Worry.

Don’t just say to your child “Don’t Worry!” or “Relax!” This doesn’t help them stop to worry. Instead, provide a listening here and allow your child to vent to you and brainstorm solutions together. 

3. Don’t Avoid the Anxiety.

Just like telling your child not to worry won’t make those anxious thoughts disappear, avoiding triggers of anxiety won’t help your child learn to cope. If your child becomes anxious around water for example, keeping your child completely away from pools, lakes, the ocean, the bath, etc will only validate the anxious thought. It sends the message that water in fact is danger. It’s better to help desensitize the triggers by taking small steps. Try looking at pictures of the ocean and talking about what triggers the feeling of anxiety. Next, go to a park with a pond and take a way around it. Finally, visit a pool or sit in the bath together with some toys to know that it’s okay. By taking small steps, kids can learn to work through their anxiety and find ways to cope.  

4. Help Them Build a Way to Cope.

One thing that helps anxious kids is having a list of ways to cope to use in a moment of anxiety. Here’s some examples you can practice together: 

  • Deep breathing
  • Stress ball
  • Write it out
  • Talking it out 
  • Counting to 10 

5. Get Back to Basics.

Your anxious child doesn’t need to play every sport and attend every birthday party, but they do need the basic health and social needs like:

  • Good sleep
  • Healthy meals & plenty of water
  • Downtime to decompress
  • Outdoor free play
  • Daily exercise (taking a walk, riding bikes, playing at the park, etc.)

6. Empathize Often.

Anxiety is tough for anyone, especially young kids. When kids feel overwhelmed by anxious thoughts, they can struggle to do everyday things like go to school or band practice. Anxiety in children can even cause them to avoid fun things like playdates with friends. It’s important to empathize and provide emotional support to your child. This normalizes what they are experiencing and helps them understand that they aren’t alone, and you will be there with them through it.

Reminder: Take Care of Yourself Too.

Parenting an anxious child can be emotionally draining and all-consuming. Between interrupted sleep and constant worries, child anxiety can take a toll on the parents and caregivers. Make sure to prioritize your own health needs so that you have the energy you need to help your child through this difficult time.

HOPE is Here.

As a reminder, you never have to suffer alone. There are resources available for you.

Georgia HOPE specializes in providing quality mental health services for children, adults, individuals and families in the state of Georgia. To learn more, enroll, or refer someone to us, contact us below:

Other Resources Available: 

  • National Suicide Prevention Hotline: 1-800-273-TALK (8255)
  • Georgia Crisis & Access Line: 1-800-715-4225
  • GMHCN Warm Line: 888-945-1414
  • CARES: 844-326-5400, Call or Text 8:30AM-11:00PM for Substance Use Crisis Text Line: 741-741

#HOPEisHere

 

depression support

If your spouse, significant other, or partner suffers with depression, you may feel helpless, but there are ways you can support them and you are not alone.

The mood in major depression is often described as sad, hopeless, discouraged, or feeling down, but it can also include persistent anger. Family members notice that depressed people seem not to care about finding joy anymore.

It can be difficult to know how to help a depressed partner, but your support is important. You can’t cure your partner’s depression, but you can help you partner along the road to recovery.

Learn about Depression

An important first step in helping your partner is to understand that mental health and depression is a real thing. Symptoms of depression can vary, and can change over time. The best way to understand how your partner experiences depression is to ask open-ended questions and use empathic listening.

Depression can include the following symptoms:

  • Feelings of sadness, tearfulness, or hopelessness
  • Changes in appetite (including weight gain or loss)
  • Sleep disturbance (sleeping too much or too little)
  • Loss of interest or pleasure in normal activities
  • Fatigue (even small tasks can require extra time)
  • Anxiety or agitation
  • Anger outbursts
  • Feelings of worthlessness or guilt (including ruminating on past events)
  • Trouble thinking, concentrating, or making decisions
  • Frequent thoughts of death, including suicidal thoughts
  • Unexplained physical symptoms

Supporting Your Partner

You can facilitate improvement and recovery by providing support and encouragement. Here are some tips that might help:

  • Encourage treatment.
  • Show positive reinforcement of healthy behavior, rather than criticizing irrational fear, avoidance, or rituals.
  • Measure progress on the basis of individual improvement, not against some absolute standard.
  • Help set specific goals that are realistic and can be approached one step at a time.
  • Don’t assume you know what your partner needs. Ask how you can help. Listen carefully to the response.
  • Acknowledge that you don’t understand the experience of depression or anxiety.
  • Understand that knowing when to be patient and when to push can be challenging. Achieving a proper balance often requires trial and error.

Recovery requires hard work on the part of the person with depression and patience on the part of the partner and family. It may seem like a slow process, but the rewards are well worth it.

Here are more helpful ways to support your partner suffering from depression: 

Be there for them.

You don’t have all the answers, and that’s okay, but what you can do is sit and listen and simply show up for them. You can hold your partner’s hand, offer hugs, and be present. You can respond with encouraging statements:

  • “I am here for you.”
  • “We will get through this together.”

Encourage treatment.

All too often, people feel that they just have to just snap out of it or they will just get better on their own, but depression usually doesn’t improve without professional treatment. You can help your partner by encouraging treatment and being there during appointments.

Help your partner consider getting treatment by doing the following:

  • Express your concern.
  • Express your willingness to help, including making and preparing for appointments.
  • Discuss what you’ve learned about depression.
  • Talk about treatment options, including mental therapy, medication, and lifestyle changes. 
  • Help your partner stick with treatment. Whenever possible, drive to appointments together and sit in the car or waiting room. 

Create a supportive home environment.

It’s important to remember that your partner’s depression isn’t your fault and you can’t fix it. But you can help them by providing as much helpful support as possible. Changes in lifestyle can help make a difference during the treatment and recovery process. Because depression can interfere with a person’s energy and affect both sleep and appetite, you can help by:

  • Focus on healthy eating. Get your partner involved in planning and cooking healthy meals together to encourage better food choices.
  • Exercise together. Daily exercise can boost your mood. Plan a daily walk or bike ride to inspire getting back to exercise.
  • Make plans together and try and enjoy fun things you both love to do together like renting a new movie, playing a board game, or  going on a hike.  
  • Give positive reinforcement. Be sure to point out strengths and areas of improvement to help your partner see progress. 
  • Help focus on small goals and acknowledge daily achievements. 

Know the warning signs of suicide

The risk of suicide is always elevated during major depressive disorder. It’s important to know the red flags and get immediate medical assistance:

  • Talking about suicide
  • Getting a means to attempt suicide, such as purchasing a gun or stockpiling pills
  • Extreme mood swings – very high one day and deeply discouraged the next
  • Social withdrawal
  • Preoccupied with thoughts of death
  • Noticeable changes in normal daily routines
  • Feeling overwhelmed with hopelessness
  • Engaging in risky or self-destructive behavior, including drug or alcohol abuse or reckless driving
  • Giving away belongings
  • Saying goodbye
  • Getting affairs in order
  • Developing personality changes

Remember to help yourself as well. 

Caring for a partner with depression can be emotionally draining.  It’s important to practice self-care and increase your own support during this time. It is extremely important (and not selfish) for partners of those with a depression to take care of themselves. These tips will help you cope:

  • Don’t give up your own life and interests. Engage in your outside interests and hobbies for a break from the stresses of your daily life. 
  • Maintain a support system. Having friends and family to confide in ways your partner cannot is important for your overall emotion well being. 
  • Seek professional help for yourself, if needed. The recovery process can be stressful for partners of those struggling with mental health illnesses. Your well-being is just as important as your partner’s. If you need someone to talk to, or if you think you may be suffering from symptoms of anxiety or depression, contact your doctor or consider visiting a mental health professional or joining a community group.  

HOPE is Here.

As a reminder, you never have to suffer alone. There are resources available for you.

Georgia HOPE specializes in providing quality mental health services for individuals, families and couples in the state of Georgia. To learn more, enroll, refer someone, or start services with us, contact us below:

Other Resources Available: 

  • National Suicide Prevention Hotline: 1-800-273-TALK (8255)
  • Georgia Crisis & Access Line: 1-800-715-4225
  • GMHCN Warm Line: 888-945-1414
  • CARES: 844-326-5400, Call or Text 8:30AM-11:00PM for Substance Use Crisis Text Line: 741-741

#HOPEisHere

self care

For young adults, self-care isn’t always a priority. The pressures of school and/or starting a job can make basic self-care seem more like a luxury than a necessity. But making a commitment to incorporate self-care practices into your daily routine can create a positive difference not just now, but for the rest of your life.

It’s easy to think that self-care is just about getting your hair done, bubble baths or pedicures (while those are good!). It’s also about creating sustainable habits that can be incorporated daily into your schedule to boost your mental health and overall well being.

Here are 5 self-care practices to incorporate into your life daily:

1. Sleep, Nutrition & Exercise

In the midst of our busy routines, it’s easy to lose touch with what we need on the most basic level in physical self-care. Sleep, nutrition, and exercise are essential to your health and wellness. Are you getting enough sleep and nourishing your body? If not, look at ways to adjust your schedule and improve your eating habits.

Even more, moving your body, exercising, physical activity for just 20 minutes a day benefits not only your physical health but mental health as well. In fact, exercise increases the body’s production of endorphins, what tells your brain to “feel good.”

2. Mindfulness & Relaxation

Learning to slow down and appreciate each moment, and relax at times is a game changer to your mental health. It helps recharge you mental batteries.

Here are ways you can incorporate mindfulness and relaxation self-care practices into your daily routine:

  1. Breathing: Before you brush your teeth in the morning and at night, take three slow, deep breaths. You can also do this at other moments of your day too!
  2. Activating your senses: While you’re walking to class, waiting at the bus stop, or walking from your car to your job, observe and savor what’s around you. Additionally, pay attention to the way the air feels, what you see nearby and in the distance, and the sounds you hear. Tune in to what is beautiful and interesting in your environment.
  3. Journaling: Write down 5 things you’re grateful for every single day. Don’t like to journal? Say those 5 things you’re grateful for out loud to yourself everyday. Examples: your health, your friends, your family, your job, your school, your dog, your legs to walk, your eyes to see, etc!

3. Help

While independence is important for young adults, reaching out for help is just as essential. Asking for help is a sign of strength, not weakness. Be willing to let go of what you think you “should” do on your own. Give yourself permission to ask for and receive the help you need—whether it’s a shoulder to cry on, help with studying or homework, or just someone to vent to.

4. Connection

Self-care includes spending time with people you trust who listen to you, care about you, and make you feel good about yourself. Therefore, create your own support network, including family, close friends, like-minded peers, and/or mentors. Practice active listening, speaking the truth in a respectful manner and authentic connection to those around you.

5. Self-compassion

It’s hard to not compare ourselves to others in the digital age of social media and technology. But being kind to yourself goes a long way when it comes to your overall positivity and mental health. Show yourself self-compassion and self-love daily. Write down a motivating note to yourself and hang it on your mirror. You got this!

For more self-care tips, click here.

HOPE is here.

Georgia HOPE is currently providing Mental Health and Substance Use services throughout the state of Georgia online and in-person. If you, or someone you know, are interested in services, you can enroll today or refer someone with a simple form. If you need more information or would like to speak to someone directly, please contact us here.

We are all in this together. Stay well! #HOPEisHere

selfcare

When you’re busy and overwhelmed, it’s easy to put yourself last. However, there’s no rule that says you must carry the weight of the world on your shoulders—in fact, in these moments, it’s important to take a step back, be kind to and take care of yourself.

Why Self-Care Matters

It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and mentally strong.

Why Do We Often Fail at Self-Care?

Practicing self-care isn’t always easy. Most of us are busy, place the need’s of our families first, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves (parent guilt is a real thing). So getting started with self-care can be challenging. 

How Do You Engage in Self-Care?

There are many things you can do to engage in self-care and self-care looks different for everyone. The goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and implement them in your regular routine so you can boost your well-being not only today but forever.

Here are 18 ways to get started with your self-care.

1. Get enough sleep.

Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. It seems simple enough and, yet, 40 percent of Americans get less than seven hours of sleep a night, according to a 2013 Gallup poll. Healthy adults should average seven to nine hours of shut-eye per night.

2. Move your body daily as part of your self-care routine. 

Getting in at least 30 minutes of some kind of exercise—whether it’s a work out or just stroll outside—is just as good for your mental health as it is your physical. You don’t have to do it all at once either take three 10-minute strolls if you can’t do a full half hour. The most important thing is to create a routine that works for you.

3. Eat right for self-care. 

The food we eat has the potential to either keep us healthy or contribute to weight gain, but it can also keep our minds working and alert. Some of the best self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and broccoli.

4. Say no to others, and say yes to your self-care. 

Learning to say no is really hard. Many of us feel obligated to say yes when someone asks for that dinner date. However, if you’re already stressed or overworked, saying yes to everyone can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you’ll start to feel more self-confident, and you’ll have more time for your self-care and prioritizing what matters.

5. Take a self-care break by getting outside. 

Spending time outside can help you reduce stress, lower your blood pressure, and be more mindful. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.

6. Let a pet help you with your self-care.  

From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.

7. Take care of yourself by getting organized. 

If you feel unorganized at home or in your work space, your life can often feel organized at times. Getting organized allows you to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized.

8. Make a menu for the week / Cook at home to care for yourself.

Many people don’t take the time to make themselves meals due to the time it takes but making a healthy meal for yourself and family is not only beneficial for your health but also gives you some quality family time. Even if it’s only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started. Meal prepping / making a menu for the week is also helpful so you have a plan in place, can get the items needed ahead of time, and don’t feel stressed daily wondering what’s for dinner.

9. Read a book.

We tend to turn to our phones or TV for entertainment, scrolling through news feeds that can contribute to our stress and anxiety rather than helping it. Instead, consider reading a book. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.

10. Schedule your self-care time.

It can be hard for us all to find extra time. But it’s extremely important to plan regular self-care time. Schedule a time in your day whether it’s in the morning before everyone gets up, at night, on your lunch break, or right when you get home from work for your self-care time.

11. Write down five things every day that you’re thankful for.

No matter how bad your day is, we all have something to be grateful for – a house, car, health, family, job, dog, etc. Focusing on what you’re grateful for can help put things into perspective—and not put so much emphasis on the stress you might be dealing with.

12. Have a mini dance party.

Our lives are so busy and scheduled these days that it’s important to remember to have some fun! Have a dance party with your kids in the living room. Plan a pizza, popcorn and movie night with your kids at home. Do something fun.

13. Take five minutes to decompress every day.

It’s important to take time to just breathe. Just closing your eyes and focusing on your breathing for 5 minutes is a great form of self-care and relaxation.

14. Confront your negativity—on paper.

Journaling is a great way of self-care. Writing down the self-doubt, negative talk and combatting that of what you know to be true and what you’re capable of helps acknowledge the negative while not letting it overtake the positives in your life.

15. Have a family dinner.

Having a set meal time for family dinner whether you sit with your family, spouse, partner or alone to just enjoy your meal (not in front of a TV or with your phone) is a great way to connect with your loved ones and yourself.

16. Detox from technology and work.

Especially since COVID-19 and more work being from the home, it’s hard to disconnect from work and technology. It’s important to set boundaries around work emails, phone calls and texts. Set up work hours even if you’re working from home. Limit your screen time – your phone can also help with this through setting up screen time daily limits.

17. Enjoy breakfast.

Most days breakfast is on the run or often skipped, right? So take a day like a weekend to make breakfast and enjoy it with your family or yourself. If you have a big day coming up or a big meeting or interview, wake up a little early and fuel your body with healthy nutrients to start your day – even a piece of toast with peanut butter and banana is better than nothing!

18. Pamper Yourself

Whether you enjoy a hot bubble bath, wearing a face mask, doing your nails, or taking a long shower. It’s always good to spend time to pamper yourself. That doesn’t mean you have to schedule a full day at the spa, it just means spending a 10-15 minutes relaxing and doing something that feels pampering to you. And men, don’t be scared of this as well! A nice hot, epsom salt bath after a long day can do any body wonders!

Did you know August is National Wellness Month?

National Wellness Month focuses on self-care, managing stress and promoting healthy routines. Create wholesome habits in your lifestyle all month long and see how much better you feel!

Research has shown self-care helps manage stress and promotes happiness. Whether you challenge yourself to a new yoga pose or try a different bedtime routine, make a small change and impact your health in positive ways. We hope the above tips help!

HOPE is Here

Georgia HOPE is currently providing Mental Health and Substance Use services throughout the state of Georgia online and in-person. If you, or someone you know, are interested in services, you can enroll today or refer someone with a simple form. If you need more information or would like to speak to someone directly, please contact us here.

We are all in this together. Stay well! #HOPEisHere

covid blog

COVID-19 as a Trauma/Stress Event

This event has been experienced on a spectrum of “it doesn’t seem like it will impact us” to feeling overwhelmed, frozen or irritated, and not knowing what may happen next.

  • Previous Trauma (i.e. abuse, neglect, violence) can be exacerbated
  • Typical Stressors (i.e. falling behind in school, financial stress/food, regular schoolwork/tests, home stress) can all get worse during the pandemic
  • New Stressors (i.e. wearing a mask, washing hands, worrying about getting sick) surface

How We Might be Feeling Now

We may find ourselves feeling more agitated, easily annoyed or frustrated. Being in lockdown and having a worldwide presence of Covid-19 has left us feeling threatened. We can’t flee the danger so we may be revving up to fight or flat and begin to shut down.

Now things are changing again as we go back to school. Possible feelings for children, teachers and parents about returning to school:

  • Anxious or nervous
  • Afraid of the unknown
  • Reluctant to return
  • Poor sleep
  • Physically not feeing well (tummy or headaches)
  • Poor concentration and distractibility
  • Regression
  • Mood swings

How Can Schools in 2020 Be Trauma Sensitive?

  • There are many things educator, staff, parents and counselors can do to support children who have experienced trauma and help them to cope better at school.
  • Social connectedness – the biggest buffer in times of stress and distress. We can stay physically distant but emotionally close
  • Self-care – helping children learn to do this through modeling and education
  • A safe, predictable, supportive and consistent environment – create this in your environment. You can be the most important contribution for the child’s ability to learn to trust the world again, and enhance their capacity for resiliency
  • Checking in with students when they arrive in your classroom
  • Not expecting “calm” as this would be unrealistic of the children and ourselves. Be realistic about what will be achieved as many of us are in survival mode.
  • Be the thermostat, not the thermometer, for your classroom. Set the tone for your class and not let the class set your tone.

We Need to Put Our Own Oxygen Masks On First

Think of what the flight attendants say on a plane. They remind adult to put their own oxygen masks on before helping children or others around them.

Self-care needs to be a priority. We are no use to those around us if we are “unconscious”

What might self-care look like?

  • Doing an activity you like
  • Taking care of your physical and mental health

Other Ideas

  • Try and find ways to incorporate the whole brain throughout the day (rational thinking, emotions, and decision making)
  • Help regulate yourself and your students by encouraging reading, playing boardgames or learning opportunities
  • Help regulate yourself and your students by creating something or connecting with someone special in your life
  • Help regulate yourself and your students by moving your body around and doing exercise, body breaks or stretching

Ways to Minimize Covid-19’s Imprint in Our Lives

  • Predictability – try to have a routine and things to look forward to
  • Get Moving – feeling trapped increases our fight response
  • Connection – isolation is unnatural for humans. Reach out to friends, family or counselors
  • Numbing Out – often we try to numb out to keep safe, but we need to feel safe for our bodies to heal. Try becoming aware of yourself with loving kindness and compassion
  • Sense of Future – it can feel like this is will last forever. Try breathing or mindfulness to help get a sense of time
  • Sense of Safety – find ways to feel safe again. Listen to music, have private time and reach out if you are unsafe at home

Use of Zones of Regulation

The Zones of Regulation is a framework designed to foster self-regulation and emotional control (Kuypers). It is an effective way of identifying how we are feeling and functioning. It can also be used as a way to check-in with children and ourselves. We need to be in our green zone to in order to learn effectively. It is helpful to identify what we can do to support ourselves depending which zones we find ourselves in.

What are the Zones of Regulation?

Blue Zone (rest area)

  • Sad, sick, tired, board, moving slowly
  • To support myself: talk to your friends and maybe they can cheer you up

Green Zone (go)

  • Happy, calm, feeling okay, focused, ready to learn
  • To support myself: keep having a positive mindset

Yellow Zone (slow)

  • Frustrated, worried, silly/wiggly, excited, loss of some control
  • To support myself: try not to worry and go talk to someone to get it off your chest

Red Zone (stop)

  • Mad/angry, mean, terrified, hitting/yelling, out of control
  • To support myself: walk around or get a drink

For more resources on recognizing and preventing child abuse, neglect and mental health symptoms in a virtual classroom, click here.

If you have questions or would like to enroll in our services or make a referral:

#HOPEisHere

Content Developed by:

  • Christine Clark, MAMFT, LPC, NCC
  • Anna Fortune, LPC, CPCS
elementary school

Suicide in Elementary Aged Children (5-11)

Did you know that suicide occurs with all ages, even elementary age children?

Suicide is Preventable: Ask, Listen & Tell. Together, there is HOPE.

Statistics

In 2014, The CDC ranked suicide as the 10th cause of death for US elementary school–aged children. Suicide occurs at a rate of 0.17 per 100,000 persons in youth between the ages of 5 and 11 years, in contrast to a rate of 5.18 per 100,000 among adolescents aged 12 to 17 years (Sheftall et al., 2016).

-In a study gathering data from Emergency Room Department visits found in the National Hospital Ambulatory Medical Care Survey (NHAMCS) ED database from 2007 to 2015, it was found there were 59, 921 unweighted ED visits for children younger than 18 years in the NHAMCS, among which 1,613 met the inclusion criteria for visits due to suicide attempts or suicide ideation. Also of note, 43.1% of suicide attempt or suicidal ideation visits were for children aged 5 to younger than 11 years and only 2.1% were hospitalized (Burstein et al., 2019).

How? Where? Why?

2016 study by the Official Journal of the American Academy of Pediatrics found:

  • Suicide by ages 5-11 often occurred by hanging, strangulation, or suffocation in their home
  • Commonly experienced relationship problems with friends and family
  • 1/3 of the sample experienced a type of mental health struggle, with the most common being ADHD (Sheftall et al., 2016).

Risk Factors

  • Emotional distress
  • Exposure to violence
  • Family conflict
  • Relationship problems
  • Lck of connectedness to school/sense of supportive school environment
  • Alcohol and drug use
  • Physical disabilities/learning differences
  • Lack of access to resources/support

(Violence Prevention, 2018).

How to Help

help

How to Help Educators

  • Talk with the student and let them know you care
  • Incorporate lessons on social skills and problem solving in the classroom
  • Help the student partner or play with supportive peers
  • Collaborate with parents/guardians and the school counselor to provide extra support for the student
  • Create a supportive and welcoming classroom (Violence Prevention, 2018)

How to Help Parents/Guardians

  • Talk with your child and let them know you care
  • Be observant of behavior/mood changes
  • Talk with your pediatrician yearly for early screenings of suicide
  • Identify your child’s strengths
  • Take your child for a walk or to play with other neighborhood children
  • Play, read, watch a movie, listen to music, or do crafts with your child
  • Ensure that your child is eating nutritious meals, getting adequate exercise, and sleeping well
  • Monitor your child’s intake of news, social media, TV, newspapers, and other media or conversations that can increase stress by communicating about disasters or traumatic current events
  • Obtain extra support from local mental health professionals and the school counselor for your child (Violence Prevention, 2018)

family

Resources Available:

As a reminder, you never have to suffer alone. There are resources available for you.

National Suicide Prevention Hotline: 1-800-273-TALK (8255)

Georgia Crisis & Access Line: 1-800-715-4225

GMHCN Warm Line: 888-945-1414

CARES: 844-326-5400, Call or Text 8:30AM-11:00PM for Substance Use Crisis Text Line: 741-741

Georgia HOPE

  • Call: 706-279-0405 Ext. 149
  • Text: 706-847-4871
  • Email: info@gahope.org
  • Visit: GaHOPE.org
  • Contact Us Online

American Foundation for Suicide Preventions: https://afsp.org/

Suicide Prevention Resource Center: https://www.sprc.org/populations

#HOPEisHere

 

References:

  • Preventing Suicide. (2019, September 5). Retrieved April 1, 2020, from https://www.cdc.gov/violenceprevention/suicide/fastfact.html
  • State Fact Sheets. (2019, October 11). Retrieved April 3, 2020, from https://afsp.org/about-suicide/state-fact-sheets/#Georgia
  • Suicide Prevention. (2019, July). Retrieved April 2, 2020, from https://www.nimh.nih.gov/health/topics/suicide-prevention/index.shtml
  • Suicide Statistics. (2019, April 16). Retrieved April 3, 2020, from https://afsp.org/about-suicide/ suicide-statistics/