From your Heart of Texas Region MHMR
During times like these taking care of yourself isn’t a luxury. It is essential. And during this difficult time, when stress is running high, it’s more important than ever. Here are five tips that can help:
Make time for yourself – Right now, much of the personal time that was part of our daily routines may not be available. Without it, we have to be intentional about creating space to recharge and decompress. This could look like taking a shower or bath, walking around the block, or designating time to read. Think proactively of things you can do with this enforced time at home. Get back in touch with hobbies or activities you enjoy but rarely have time for, or make the choice to learn a new skill.
Prioritize healthy choices – The added stress and loss of structure we are all experiencing right now can make it easy to slip into habits that feel good in the moment but can be detrimental in the long term. Make sure you’re eating properly, try to get enough sleep, and create a routine that includes physical activity. Be thoughtful and intentional about how you are treating yourself and your body.
Be realistic – Avoid burnout by setting realistic expectations and giving yourself grace if you can’t meet them. Practice forgiveness and self-compassion. There’s no playbook for this. Remember you are doing your best during a very difficult time. Cut yourself some slack.
Set boundaries – Anxiety may seem rampant right now. With so much worry and uncertainty floating around it can be easy to absorb other people’s fears and concerns without even realizing it. If you have a friend or family member who is in the habit of sending worst-case-scenario news or is prone to sending anxiety-provoking text messages, practice a little emotional distancing. Let them know you sympathize but that you’re taking a break from constant worrying. You can always reconnect when things are calmer.
Finally, remember, being kind to yourself will not only help you stay calm during this difficult time, it will help ensure that you have the bandwidth you need to take good care of yourself. When you prioritize your needs, you’re filling the tank, emotionally and physically, and that means you’ll be in a position to offer comfort and care to others when they need it most.
From your Heart of Texas Region MHMR
Natural disasters – including pandemics like the current Coronavirus outbreak – can seriously affect emotional health. Fear and anxiety about contracting a disease may feel overwhelming and may cause strong emotions in adults and children alike.
Intense Feelings Are Expected
Over the years the residents of the Heart of Texas Region have demonstrated remarkable resilience. Individuals, families, and communities impacted by the Coronavirus are taking proactive steps to adjust and adapt to the situation. The reaction to personal and financial stress created by the Coronavirus is different for each person. Though some may not need additional help, many may find themselves in need of extra support to help them cope with the changes to everyday living.
Talk About Feelings with Friends and Family
Talking about the way you feel, and taking care of yourself by eating right, getting enough sleep, avoiding alcohol, and getting exercise can help to manage and alleviate stress.
Take Care of Each Other
Check-in with friends and family members to find out how they are doing. Feeling stressed, sad, or upset is a common reaction to life-changing events. Learn to recognize and pay attention to early warning signs of serious problems.
Know When to Seek Help
Depending on their situation, some people may develop depression, experience grief, and anger, turn to drugs and alcohol, and even contemplate suicide. The signs of serious problems include:
- Excessive worry.
- Frequent crying.
- An increase in irritability, anger, and frequent arguing.
- Wanting to be alone most of the time.
- Feeling anxious or fearful, overwhelmed by sadness, confused.
- Having trouble thinking clearly and concentrating and difficulty making decisions.
- Increased alcohol and/or substance use.
- Physical aches, pains, complaints.
If these signs and symptoms persist and interfere with daily functioning, it is important to seek help for yourself or a loved one.
During this time, the Heart of Texas Region MHMR will continue to provide services to our customers and the community.
The safety of our community and our customers remain our top priority. If you are experiencing emotional distress related to the COVID-19 emergency, or for any other help, please contact the Heart of Texas Region MHMR Center 24/7 by phone or text at 1-866-752-3451
Additional Helpline:
The Disaster Distress Helpline, 1-800-985-5990, can provide immediate counseling to anyone who is seeking help in coping with the mental or emotional effects caused by developments related to the coronavirus pandemic.
The Helpline is a 24-hour-a-day, seven-day-a-week and free resource that responds to people who need crisis counseling and support in dealing with the traumatic effects of a natural or human-caused disaster. The Helpline is sponsored by the Substance Abuse and Mental Health Services Administration (SAMHSA). Helpline specialists are trained to assist callers who have a range of symptoms.
“People who have been through a traumatic event can experience anxiety, worry or insomnia,” said Dr. Elinore F. McCance-Katz, MD, Ph.D., who is the Assistant Secretary for Mental Health and Substance Use and who is the head of SAMHSA. “People seeking emotional help during an ongoing disaster such as a pandemic can call 1-800-985-5990 or can text ‘TalkWithUs’ to 66746 – and can find recovery and coping strategies.”
The Helpline immediately connects callers to trained and caring professionals from the closest crisis counseling centers in the nationwide network of centers. The Helpline staff will provide confidential counseling, referrals, and other needed support services. More on the Helpline is at http://disasterdistress.samhsa.gov/.
By Darryl W. Thomas, Jr.
I am a U.S. Marine (two-time) Wartime Veteran who was diagnosed with anxiety and depression. I know first-hand their terrible effects. It can feel like a big black hole at times, sending its victim into an endless spiral of dark times. Over the years, with adequate support and resources, I have drastically improved my mental health. Mentally, I am now in a healthy and peaceful place.
As I sit here, I can’t help but think about the uproar that this COVID-19 (coronavirus) pandemic has caused to echo throughout the world. Many are oppressed by fear, overwhelmed by uncertainty and overtaken by anxiety. During these times, it is natural to focus on self-preservation.
To focus on surviving is not a bad thing; however, to only focus on you is not exactly good, either. Particularly for those of us who are parents, it is important to remember that our children depend on us to model appropriate ways to handle stress and anxiety during tumultuous times such as these.
Healthy self-preservation includes mental health (the way you think, feel and behave) and spiritual wellness (guiding values, principles, morals and beliefs). In many stressful instances, people tend to merely react to a situation instead of responding to a situation. To react, simply, means to impulsively act based on something that happened. To respond means to deliberately act after giving thought to your guiding values, principles morals and beliefs.
I once heard a quote that said, “It’s not the load that breaks you down, but it’s the way that you carry it.” – Author Unknown
I agree 100 percent. In most cases, it isn’t the stress that brings us to our knees. Rather, it is the mismanagement of stress that does so.
As an At-Risk Interventionist, I have more than 20 years of experience working with at-risk youth, teens and young adults. In 2013, I founded a nonprofit called, The Size Of a Man ( www.SizeOfaMan.org ). Through this practice I have learned that healthy, thriving, meaningful relationships are crucial for young people. In addition to working with kids professionally, I have five kids of my own. As parents, we know all-too-well the importance of us maintaining a healthy, thriving relationship with our children. Also, we know that our children learn by example. It is our responsibility and in the best interest of our offspring that we learn to effectively manage stress.
When we, the parents, respond to the stressful times in a responsible manner, we teach our children to do the same. Depending on the strength of that parent-child relationship, our kids tend to follow our lead and respond to stress in the same ways we do.
So, during this global crisis, how should we manage our stress and self-preservation in a way that sets a good example for our kids? I have two suggestions:
Tip #1: Understand that your problems, stressors, and challenges have an expiration date. These difficulties will end, and the stress that they bring will subside if we choose to handle it responsibly. Hopefully this tip liberates you and helps you respond rather than react to your stress.
Tip #2: Remember that a closed mouth doesn’t get fed. Even as adults, there are times when we need help. Sometimes we really don’t have the answers to our problems. That’s fine. Be okay with admitting that and seeking out help from someone that you trust. Remember, if you fail to open your mouth and make it known to others that you need help, then you more than likely won’t get the help that you need.
In my humble opinion, this COVID-19 pandemic will soon pass, but the memories that you create during this time will likely outlive you. Don’t just react – Respond. Stay safe!
Darryl W. Thomas, Jr., affectionately known as Coach D, is a former at-risk youth turned U.S. Marine and Champion for the Underdog. With more than 20 years of experience working with the at-risk youth, teens and young adults, Coach D has dedicated his time, energy and life’s work to inspiring, challenging and empowering the underdogs to win in the face of adversity and hardships. He is a motivational speaker, published author, life coach, at-risk interventionist, and, most importantly, a family man. If you would like more tips on how to help your teen navigate through anxiety and depression, then checkout https://www.DarrylWThomas.com .
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
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