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We want our community to not just survive 2020 but thrive.
The unknown can cause worry, stress, anxiety, and despair. It is normal for these feelings to be increased during uncertain times. Here are some ways to tolerate that worry as you work to manage uncertainty:
- Mindful activities – spend time focusing on the present. Consider activities where you observe and notice things around you and within you – with acceptance.
- Focus on self-care – what can you do to relax and de-stress – do what helps you feel better.
- Take care of your physical well-being – eat well, get good sleep, exercise, etc.
- Make kindness a priority. There are others who are worried and stressed – be gracious and kind.
- Consider writing a list of helpful facts or look at a helpful article that you can focus on when you start to worry.
- Notice your worrying thoughts and work on accepting them, instead of reacting to them.
- Think of other difficult times you have survived and remember the things that helped you – then use that to help you now.
- Talk to family and friends for support – not to commiserate and complain, but to share, understand and support.
- When you notice you are overthinking and increasing your worry – go back to the present moment or focus on concrete tasks.
- Take time this week to do at least one item on this list and let us know what you did or plan to do.
Remember during times of uncertainty, it is important to take time for yourself. Take care of your physical and emotional well-being. What do you do to take time for yourself?
The Importance of Connection and Belonging
“The subjective experience of feeling close to and a sense of belongingness with others.”
- Lowers levels of anxiety and depression
- Creates better emotional regulation
- Improves self-esteem
- Fosters greater empathy
- Increases trust
- Improves cooperation
- Builds stronger immunity
- Increases longevity
When we cannot connect face to face, it is important to find ways to connect to others. Connect virtually with telephone calls, video calls, texts, chat/support groups, online activities and meetings and other positive social media. You can even go the “old fashion” route – and write letters…. A great way to connect!
CHALLENGE: Find time to connect with someone this week.
Emma Seppälä, Ph.D, is Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and the author of The Happiness Track (HarperOne, 2016).
September is suicide prevention month. Tragically, there is one death by suicide in the US every 12 minutes (CDC). Let’s work together to change this.
LEARN THE WARNING SIGNS OF SUICIDE
The following are some of the warning signs you might notice in yourself or a friend that may be reason for concern:
- Talking about wanting to die or wanting to kill oneself
- Making a plan or looking for a way to kill oneself, such as searching online
- Buying a gun, or stockpiling pills
- Feeling empty, hopeless, or feeling like there is no reason to live
- Feeling trapped or in unbearable pain
- Talking about being a burden to others
- Increasing the use of alcohol or drugs
- Acting anxious or agitated, behaving recklessly
- Sleeping too little or too much
- Withdrawing from family or friends or feeling isolated
- Showing rage or talking about seeking revenge
- Displaying extreme mood swings
- Saying good-bye to loved ones, putting affairs in order.
- National Institute of Mental Health
What can I do for myself or someone else that is suicidal?
Immediate action is very important. If you or a loved one is in imminent danger call 911.
Seeking help is a sign of strength; if you are concerned, get the professional help you deserve. REMEMBER YOU ARE NOT ALONE!!!
Don’t make a permanent decision for a temporary emotion. Anonymous
There are multiple crisis lifelines and we’ve made it easy for you to reach out to one that best fits your needs. All calls are free and confidential, available 24 hours a day seven days a week.
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255), confidential help 24-hours-a-day. You also can visit the Lifeline's website at www.suicidepreventionlifeline.org
- Crisis Text Line: text HOPELINE to 741-741
- Trevor Project Life Line LGBTQ 25 years and younger: 1-866-488-7386
- Veterans Crisis Line: 1-800-273-8255, press 1
Wisconsin County Crisis Lines https://www.preventsuicidewi.org/county-crisis-lines
To lean more visit https://www.nimh.nih.gov/health/topics/suicide-prevention/index.shtml
10 ways exercise impacts mental wellness
- Increases energy levels
- Promotes better sleep
- Reduces anxiety and depression
- Increases attention/concentration
- Improves learning
- Reduces stress
- Improves confidence
- Increases positive mood
- Increases sensory stimulation
- Boosts autonomy/independence