The New Normal: Coping in a COVID World - Whole Person Self-Care Presentation for: Mono County July 22, 2020 Presentation by: Alison King, LCSW Health Net/MHN
Selflessness and Flexibility… Strength & Balance 7/21/2020 2 Privileged & Confidential
Resilience Everyone has gone through something in their life - now there’s a something shared by us all. What resilience is : • behaviors, thoughts and actions that can be learned and developed • maintaining flexibility and balance in life as you deal with stressful circumstances and traumatic, life events What resilience is not : • a characteristic or personality trait 7/21/2020 3 Privileged & Confidential
Self-Care What is self-care? • Deliberate activities we consciously engage in to care for ourselves Why self-care? • Necessary to reduce stress, anxiety, and depression • Required to avoid burnout or compassion fatigue • The key to building resilience and creating a balanced life • Needed daily – especially now 7/21/2020 4 Privileged & Confidential
Whole Person Self-Care Biological Spiritual Social Psychological 7/21/2020 5 Privileged & Confidential
Daily Routine and Self-Care Re-framed into Daily “Do - able” Practices Self-Care Classic Domain Concepts/Activities Biological Regular medical care; Take multi-vitamins; grab an apple today healthy diet; exercise; rather than a donut; set a timer and do 25 getting enough squats and 10 push ups; phone/media off 15 rest/sleep… minutes earlier than usual (i.e. no phone in bed)… Use a meditation app – 5-10 min/day; Psychological Mindfulness; time in nature; hobbies; pets; close eyes & take 5 deep breaths; go outside positive self-affirmations; and look at sun, sky, clouds for several journaling… minutes; pet your pet for a few minutes; write down an inspirational quote and post in your daily view… Social Spending time with Video conferencing or physical distancing get- family/friends… togethers outdoors; balanced use of social media; call your mother! Spiritual Keeping or developing a Set an intention for the day each morning; personal spiritual practice gratitude/give thanks before eating; practice… see also psychological above … 7/21/2020 6 Privileged & Confidential
Self-Care Safety Plan Self-Care Symptom/Sign Action Plan Domain Biological If lasting >2 weeks: significant Start by consulting your doctor change in sleeping or eating patterns, difficulty concentrating, frequent headaches or stomach aches… Psychological Any of he above and/or increased Contact/reach out for behavioral use of alcohol, tobacco, or other health support drugs; excessive worry or sadness; irritability/being on edge; avoidance of activities enjoyed in the past… Social If lasting >2 weeks: emotional Contact/reach out for behavioral withdrawal, avoiding contact with health support loved ones - self- isolating… Spiritual Loss of hope, faith; questioning Self-help books/literature; consult one’s belief system… your spiritual or religious advisor; contact others in your practice community 7/21/2020 7 Privileged & Confidential
Self-Care Check-in 7/21/2020 8 Privileged & Confidential
Tools & Resources
myStrength is an interactive wellness platform (web and app based) which provides self-management/self-care tools to improve awareness of our health needs from a mind/body/spirit perspective. Modules include: • Stress • Depression • Anxiety • Substance Use Disorder • Trauma & PTSD • Opioid Recovery • Chronic Pain • Insomnia • Mindfulness and Meditation • Balancing Intense Emotions (DBT) To sign up: • https://mystrength.com/ • Access Code o For HN Members – “ HNwell ” o For community at large - “ HNCommunity ” 7/21/2020 10 Privileged & Confidential
& Covid-19 Topic Areas (each has several modules) • Coping During COVID-19 ex: • Managing Thoughts & Emotions • Returning to Work • Family & Relationships • Mindfulness & Meditation • Quarantine Toolkit 7/21/2020 11 Privileged & Confidential
Mindfulness & Meditation What is Mindfulness? Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. ~Jon Kabat-Zinn Apps Insight Timer Calm Simple Habit Buddhify Smiling Mind Aura Stop, Think, & Breathe UCLA Mindful Inscape Headspace Breethe 10% Happier Mindful.org: www.mindful.org On-line Classes • UCLA Mindful Awareness Research Center https://www.uclahealth.org/marc/ • Yale’s most popular class – The Science of Well Being – is now free https://news.yale.edu/2018/02/20/yales-most-popular-class- ever-be-available-coursera 7/21/2020 12 Privileged & Confidential
Self-Care Articles/Ideas Self-Care Ideas for Men • https://www.mantripping.com/stuff/self-care-ideas-for-men.html • https://www.psychologytoday.com/us/blog/the-man- cave/201806/five-self-care-ideas-the-modern-man Self-Care Ideas for Children • https://www.parents.com/kids/health/childrens-mental- health/self-care-checklist-for-kids/ 50 Self-Care Activities for Parents/Children • https://www.andnextcomesl.com/2017/06/self-care-activities-for- moms-to-do-with-kids.html 7/21/2020 13 Privileged & Confidential
Stress Relief - Playbooks The Office of the California Surgeon General released two stress relief playbooks to help support mental and physical health. The California Surgeon General’s Playbook: Stress Relief During COVID-19 offers stress management information, specific “stress busting” strategies that can be used at home, and a self -care template for adults. The California Surgeon General’s Playbook: Stress Relief for Caregivers and Kids During COVID-19 offers information on stress management for kids, specific “stress busting” strategies, and a self - care template for kids. 7/21/2020 14 Privileged & Confidential
Supporting our Children National Parent Helpline: 1-855-427-2736 - M-F 10am-7pm PDT Children • https://www.aacap.org/App_Themes/AACAP/Docs/latest_news/2020/ Coronavirus_COVID19__Children.pdf • https://www.pbs.org/newshour/health/10-tips-for-talking-about-covid- 19-with-your-kids • https://www.healthychildren.org/English/health- issues/conditions/chest-lungs/Pages/Teens-and-COVID-19.aspx Teens • https://www.unicef.org/coronavirus/how-teenagers-can-protect-their- mental-health-during-coronavirus-covid-19 • https://childmind.org/article/supporting-teenagers-and-young-adults- during-the-coronavirus-crisis/ • https://www.psychologytoday.com/us/blog/beyond- freud/202003/covid-19-pandemic-social-distancing-and-adolescence 7/21/2020 15 Privileged & Confidential
Resources & Hotlines State of California Website: https://covid19.ca.gov/resources-for- emotional-support-and-well-being/ • 211 - 24/7 for assistance finding food or basic essential needs • 24-hour Suicide Prevention Lifeline: 1-800-273-8255 or text 838255 • 24-hour Domestic Violence Hotline: 1-800-799-7233 or https://www.thehotline.org/ (click Chat Now) • Disaster Distress Helpline: 1-800-985-5990 (TTY 800-846- 8517) or text TalkWithUs to 66746 • Crisis Text Line: Text HOME to 741741 for 24/7 crisis support 7/21/2020 16 Privileged & Confidential
Resources & Hotlines (cont.) Substance Use • SAMHSA National Helpline: 1-800-662-HELP Mental Health • NAMI California: 1-800-950-NAMI from 7am – 3pm or email info@namica.org • California Peer-Run Warm Line: 1-855-845-7415 LGBTQA • Trevor Project: 1-866-488-7386 or text START to 678678 for 24/7 information and suicide prevention resources for LGBTQ youth • Lesbian, Gay, Bisexual and Transgender National Hotline: 1-800- 273-8255 from 1pm – 9pm for support, information or help finding resources 7/21/2020 17 Privileged & Confidential
Thank You!
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