How to Manage Your Mental Health When Feeling Stressed During COVID-19

Information from mentalhealthfirstaid.org 

Feelings of worry, stress or fear can be scary and affect your mental and physical health. It’s important to remember that these feelings are normal, especially during hard times, and can vary in severity from mild uneasiness to intense emotions depending on the person.

Feelings of stress occur in both adults and children. These include, but are not limited to:

1. Fear and worry about your own health and the health of your loved ones
2. Changes in sleep or eating patterns
3. Difficulty sleeping or concentrating
4. Worsening of chronic physical health problems
5. Worsening of mental health conditions

How can I cope with feelings of stress? How can I help a loved one cope? 

1. Take breaks from the news, including on social media.
2. Take care of your body with healthy meals, exercise and deep breathing techniques.
3. Take time to relax and do at-home activities you enjoy.
4. Connect with your loved ones.

How do I take care of myself while practicing social distancing? 

1. Eat healthfully to keep your body in top working order.
2. Exercise reduces symptoms of depression and anxiety, whether we’re working out at home or taking a solo jog around the neighborhood.
3. Practice relaxation therapy. Focusing on tensing and relaxing muscle groups can help you relax voluntarily when feeling overwhelmed, stressed or anxious.
4. Let light in. For some people, increased exposure to light can improve symptoms of depression. If you can, open the shades and let more sunlight in.
5. Be kind to yourself! Treat yourself with the same compassion you would a friend.
6. Stay connected. Even if you can’t get together face-to-face, you can stay connected to friends, family and neighbors with phone calls, text messages, video chats and social media. If you’re feeling lonely, sad or anxious, reach out to your social support networks. Share what you are feeling and offer to listen to friends or family members about their feelings. We are all experiencing this scary and uncertain time together.
7. Monitor media consumption. While you might want to stay up-to the minute with COVID-19 news, too much exposure can be overwhelming. Balance media consumption with other activities you enjoy, such as reading, cooking or listening to music.

Knowing which tools are available is a good first step when it comes to dealing with feelings of stress and anxiety.

Everyone experiences — and manages — stress in different ways. If these self-care strategies don’t work for you, consider reaching out to loved ones or one of our local resources below for additional support and #BeTheDifference for yourself. Remember, you are not alone. 

For Youth 

School Resource Navigators
Provide assistance to youth such as tangible goods, food resources, mental health, referrals , internet and more. 
Call (360) 942-2474 ext 2141 and please leave a message.

True North ESD 113
www.truenorth113.org
Student Assistance & Treatment Services
For more information, please contact Jessica Verboomen jverboomen@esd113.org
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South Bend Jr/Sr High School Student Counseling Services
Mrs. Adrianne Lartz, South Bend School Counselor, is providing virtual counseling sessions to South Bend students. For questions or to schedule an appointment, please email her at: alynch@southbendschools.org 

Chauncey Davis Elementary School Student Counseling Services 
Ms. Kayla Camenzind is the social worker for the South Bend School District, serving students preschool - 6th grade. She works with students, staff, and families to support students in becoming academically, socially and emotionally successful. 
Services offered:
- Whole class social / emotional lessons
-Small group social skills
-Brief therapeutic interventions.
For emotional and social support at home, or for questions, please contact Ms. Camenzind at kcamenzind@southbendschools.org

Raymond School District
During this period of remote learning, the Raymond School Counseling Department is offering virtual appointments. This is one way for students and families to continue to have access to school counseling services. 
Counseling appointments will be Zoom video conferencing, phone and/or computer audio. To schedule an appointment please email your school counselor at lowen@raymondk12.org.
If you are a Raymond student and would like to check in with your school counselor complete the form here.

Naselle - Grays River Valley Student Counseling Services
Mr. Justin Laine, School Guidance Counselor, is available by request for students and parents by phone, email or text and willing to connect virtually as needed. Please email Mr. Laine at jlaine@naselleschools.org or call/text at (360) 480-9643.

​Sources of Strength 
A best practice youth suicide prevention project designed to harness the power of peer social networks to change unhealthy norms and culture, ultimately preventing suicide, bullying, and substance abuse. Follow them on Facebook and Instagram.

Teen Link
Teen Link is a group of teen volunteers  trained to listen to your concerns and talk with you about whatever’s on your mind – bullying, drug and alcohol concerns, relationships, stress, depression or any other issues you’re facing. No issue is too big or too small! Calls and chats are confidential. Visit teenlink.org, or follow them on Facebook and Instagram.

Warm Line
Free line to talk to someone when you're going through a difficult time
(800) 698-2392

24 Hour Crisis Line
(800) 884-2298

National Suicide Prevention Hotline
(800) 273-8255 or text "hello" to 741741

Teen Advocacy Coalition 
Follow them on Facebook and Instagram for mental health promotion. 
PO Box 342
​1006 Robert Bush Drive W
​South Bend, WA 98586-0342
360-934-4887 ext. 32104
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Road 2 Resiliency Coalition 
Follow them on Facebook and Instagram for mental health promotion. 
PO Box 26
1216 West Robert Bush Drive
South Bend, WA 98586-0342
(971) 606-0608

For  Youth & Adults 

Warm Line
Free line to talk to someone when you're going through a difficult time
(800) 698-2392

24 Hour Crisis Line
(800) 884-2298

National Suicide Prevention Hotline
(800) 273-8255 or text "hello" to 741741

Text MHFA to 741741 to talk to a Crisis Text Line counselor

Substance Abuse and Mental Health Services Administration’s (SAMHSA) Disaster Distress Helpline at 800-985-5990,

Willapa Behavioral Health
WBH is accepting new clients/patients for all services. They are currently offering face-to-face visits provided staff and clients meet the criteria for safe entry into all of three locations (Long Beach, Raymond, Montesano).  **Also offering appointments via Telehealth and phone. To schedule an appointment, please call (360) 942-2303.
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Free By The Sea 
Takes a medical and psychological approach to addiction, and  understand that a lack of morals, self-control, or willpower does not cause an addiction to a substance. Instead, Free By The Sea views addiction as a physical and emotional chemical dependency that is difficult to break without specialized support and professional medical help. 
Call (844) 906-2279
Text: (360) 665-4494


Lifeline Connections 
Outpatient substance use and mental health treatment programs are now available in a virtual environment. Patients can complete an assessment, see their counselor, go to group or anything else their customized treatment plan requires. To schedule a virtual appointment, please call 800-604-0025 or email admissions@lifelineconnections.org.