Resources
If you are in a mental health crisis and/or having suicidal thoughts, reach out for help now.
988 is the National Hotline in the United States.
The following resources are also here to help.
In addition, there are also resources below for developing strength and gentleness through “mindfulness.” MIndfulness has been well-documented as an excellent set of practices for reducing stress and cultivating emotional well-being, among other benefits.
There is also a section below devoted to online resources for achieving and maintaining recovery from the unhealthy use of alcohol and other substances.
A section on general stress reduction is also below.
CRISIS
In the USA, the National Crisis and Suicide Prevention Lifeline is:
988
or 1-800-273-8255
Crisis Text Line (crisistextline.org): Text HOME to 741741
IMAlive Crisis Chatline – 24/7 worldwide crisis chatline: Go to www.imalive.org
INTERNATIONAL: For a list of Crisis Lines by country, please go to the Wikipedia page titled List of Suicide Crisis Lines.
SAMHSA’s Disaster Distress Helpline is a resource available at this time, answering calls related to outbreaks of infectious diseases. Counselors are available 24/7, 365 days a year to provide confidential support for anxiety, stress or symptoms of depression related to COVID-19. Trained crisis counselors are available at (800) 985-5990. You may also text TalkWithUs to 66746 .
National Alliance on Mental Illness (NAMI) Helpline: Call (800) 950-NAMI or text “NAMI” to 741741 Monday through Friday, 10AM – 6PM, Eastern Standard Time.
EFFECTS OF STRESS
When people are stressed, their individual “quirks” — the personality and behavioral traits they may not like about themselves, and that others (even loved ones) may find annoying, irritating, or maddening — usually come out more. This happens to children and adults alike. Being aware that this happens can help us anticipate it and have a gentler response when it does. Choose to be kind to yourself and to others in stressful times. Work on repairing any hurt feelings as soon as possible when behavior has been unkind.
People who have a history of trauma are also at risk of having their nervous systems go on high alert during times of stress, even when the current cause of the stress is unrelated to the original trauma(s). Good self-care is very important. Reach out to your counselor and to people you trust. The same is true for physical health during times of stress. Treating our bodies well and with respect becomes more important than ever.
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For people in recovery from using alcohol and other substances, these stressful times can bring additional challenges. Below are some links for online support:
Others:
https://refugerecovery.org/meetings
https://www.familiesanonymous.org/meetings/virtual-meetings
https://www.lifering.org/online-meetings
https://www.thetemper.com/online-recovery-meetings-groups
http://aa-intergroup.org/directory.php
https://www.smartrecovery.org/community/calendar.php
https://www.smartrecovery.org/smart-recovery-toolbox/smart-recovery-online
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May you be filled with loving kindness. May you be held in loving kindness. May you feel connected and calm. May you accept yourself just as you are. May you be happy. May you know the natural joy of being alive.
Mindfulness is an effective tool for increasing your capacity for self-awareness and self- management, managing and transforming pain, and increasing your capacity and resilience for creatively dealing with challenges. Mindfulness is a skill that truly requires regular practice. As you cultivate your own mindfulness practice you will begin to see for yourself the transformative power of being in the present moment.
Here are some resources to support you in beginning or continuing your mindfulness journey:
Some Popular Apps
Calm – Meditation techniques for sleep and stress reduction.
Insight Timer – Smartphone app and online community for meditation.
Headspace – Smartphone app full of guided meditations.
The Mindfulness App includes guided meditations focusing on the body (including a special app for pregnant couples) and developing compassion.
ACT Companion is an app offering mindfulness recordings and tools for tracking valued action.
Mindfulness Daily app offers daily exercises to help build a practice in just a few minutes a day.
I HERE NOW app is an ACT and mindfulness app for managing stress and increasing wellbeing.
Stop, Breathe & Think is an app that asks for your current feelings and suggest matching guided meditations.
Liberate is a meditation app created by and for Black, Indigenous, and People of Color communities.
Articles
A great up-to-date article by Joaquin Selva on the top 20 mindfulness apps for meditation, eating, awareness and other aspects of mindfulness.
A very good guide on meditation that pulls from the expert guidance of well-respected mindfulness teachers.
Mindfulness Websites
Living Zen Podcast delivers recorded talks about Zen and mindfulness online, via podcast, or via mobile app.
Palouse Mindfulness is an online free mindfulness based stress reduction course founded and based on Jon Kabat Zinn’s program at the University of Massachusetts Medical School.
University of Virginia Center of Mindfulness.
InStill Mindfulness SWVA creates increased self-awareness, greater life satisfaction, and healthier communities by helping people experience a deeper understanding of themselves and the world. This is achieved through mindfulness-related education, resources, clubs, and retreats.
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Fear of the unknown has become even more common and understandable in recent years. We have reason to be anxious, confused, and concerned. Doing our part to stay calm will help the mental health and physical health of ourselves and others.
If you begin to feel anxious and overwhelmed, focusing on the simple practical things that can be done around you are a good way to distract yourself: Let cool water run over your hands, take a moment of closeness with a pet or loved one, child or friend, focus on everyday tasks and use them as a meditation, create something new, pick up an old hobby again, and give someone (who doesn’t tend to stress you out) a call and check on them.
Focusing on others and their well-being is helpful not only to them, but also to us.
Reach out to a neighbor or others in the community, especially someone who may have limited support or means, and check on them. Offer to help them get medicines, supplies, or food if needed. They may need your kindness most of all. The same is true of pets and animals in shelters.
Establish a routine for healthy sleep and well balanced meals to reduce stress and keep your immune system healthy.
Avoid having 24-hour news channels on the TV all day/night. Even if it’s just in the background and you’re not focusing directly on it, it can have an impact and be depressing and anxiety-provoking. Try selecting programs that are relaxing or funny instead.
If you have children or grandchildren at home, have fun, play, teach them how to do chores or how to cook or plant something in a pot or outside. Build some learning exercises around things they like. For example, if your child has a favorite animal, create an activity about that animal and how it lives.
Spend some time outdoors. Yard work, garden projects, playing ball, walking and bike riding will exercise and relax you. We live in a beautiful area of Virginia near the Blue Ridge Parkway. Have you ever wanted to take greater advantage of the area and explore more of its beauty? Just do it.
Pick up an old hobby. Many of us have taken an interest in something creative at some point, bought the stuff to do it, and then put it away somewhere… Now is a great time to get it out again.
That old hobby or other endeavor may also be a source of needed income. Offering to do yard work or small repairs may help too.
Connect with your faith-based or spiritual community to give and receive support. Call friends, neighbors, and family to check on them and renew healthy relationships.
Hold close to those you love and let them know how much you love them. Show them you care about them. And take care of yourself, please.