SELF-CARE CARING FOR YOURSELF-MIND, BODY AND SPIRIT ANTHONY J. GARCIA, MA – DIRECTOR OF COMPLIANCE (NTBHA )
WHAT IS SELF- CARE? Self-care is the practice of taking action to preserve or improve our own health.
FOUR AREAS SHOWING HOW STRESS AFFECTS A PERSON:
• Mental Stress — we can experience forgetfulness, racing thoughts, negative thinking, criticizing yourself and doubt • Emotional Stress – Anger, restlessness, low frustration tolerance, decreased empathy, anxiety, depression • Physical stress — fatigue, tightness of neck or back, stomach aches, headaches, weight gain or weight loss • Behavioral stress — Relationship problems, decreased productivity, sleep disturbance (increased or decreased sleep), appetite disturbance (eating more or eating less), decreased involvement with others, or isolation
WHY IS MAINTAINING MENTAL HEALTH IMPORTANT? Healthier Lifestyles Better Physical Health Improved recovery from illness Decrease stress and anxiety Fewer limitations in daily living Improved Relationships Improved Quality of Life
IDENTIFYING WHAT WORKS FOR YOU:
FOCUSING ON MY PHYSICAL HEALTH: Fuel your body by eating a healthy, well-balanced diet and drinking plenty of water. Set routines and daily goals Spend time outside- invite a friend to go for a walk Aim to get 7 to 8 hours of sleep each night. Exercise at least 30 minutes every day. Take deep breaths and stretch often. Avoid risky or destructive behaviors, such as abusing alcohol or drugs, excessive gambling or ignoring public health recommendations.
FOCUSING ON MY MENTAL HEALTH: Focus on things you can control. Use technology to connect with family and friends (phone calls, texting, facetime, Skype calls) Focus your thoughts on the present and things to be grateful for today. Listen to music or read books. Limit social media and daily news Lean on your personal beliefs and faith for support. Look for ways to be part of your community- (Volunteering, support groups) Seek out a trained mental health professional if you need it (resources included)
DURING COVID-19- WHAT CAN I CONTROL? Wear my mask to protect myself and those around me Stay away from large groups and practice social distancing Wash my hands regularly with soap and water Avoid touching my face Cover my mouth and nose when coughing or sneezing Refrain from smoking or any other activities that weaken my lungs
I AM RESPONSIBLE FOR MY HEALTH Scheduling, maintaining and attending all my medical appointments Sharing appointments with friends and family as a helpful reminder Taking medication as recommended by my doctor Eating a balanced diet (maintain diet and exercise) Controlling my blood pressure Getting my regular doctor checkups Log my personal health information (weight, blood pressure, physical symptoms, mental health symptoms) Journal any ideas or questions I have for myself or my doctor
RESOURCES
LOCAL MENTAL HEALTH AUTHORITIES IN TEXAS
Local al Mental al Healt lth h Authorit hority Counti ties es Served Contac act t number er Websit ite ACCESS Anderson and Cherokee 903-586-5507 www.accessmhmr.org Andrews Center Behavioral Healthcare Henderson Rains, Smith, Van Zandt 903-597-1351 www.andrewscenter.com System and Wood Betty Hardwick Center Callahan, Jones, Shackleford, Stephens 325-690-5100 www.bettyhardwick.org and Taylor Bluebonnet Trails Bastrop, Burnet, Caldwell, Fayette, 512-255-1720 www.bbtrails.org Gonzalez, Guadalupe, Lee and Williamson Border Regions Jim Hogg, Starr, Webb and Zapata 956-794-3000 www.borderregion.org Burke Center Angelina, Houston, Jasper, 936-639-1141 www.myburke.org Nacogdoches, Newton, Polk Sabine, San Augustine, San Jacinto, Shelby, Trinity and Tyler Camino Rael Community Resources Atascosa, Dimmit, Frio, La Salle, 210-357-0300 www.caminorealcs.org Karnes, Maverick, McMullen, Wilson and Zavala The Center for Health Care Services Bexar 210-261-1000 www.chcsbc.org Center for Life Resources Brown, Coleman, Comanche, Eastland, 325-646-9574 www.cflf.us McCulloh, Mills and San Saba Central Counties Services Bell, Coryell, Hamilton, Lampasas and 254-298-7000 www.centralcountiesservices.org Milam
Local al Mental al Healt lth h Authorit hority Counti ties es Served Contac act t number er Websit ite Central Plains Center Bailey, Briscoe, Castro, , Floyd, Hale, 806-293-2636 www.centralplains.org Lamb, Motley, Parmer and Swisher Coastal Plains Community Center Aransas, Bee, Brooks, Duval,, Jim wells, 361-777-3991 www.coastalplainsctr.org Kenedy, Kleberg, Live Oak and San Patricio Community Healthcore Bowie, Cass, Gregg, Harrison, Marion, 903-758-2471 www.communityhealthcore.com Panola, red River, Rusk and Upshur Denton County MHMR Denton 940-381-5000 www.dentonmhmr.org Emergence Health Network El Paso 915-779-1800 emergencehealthnetwork.org Gulf Bend Center Calhoun, DeWitt, Goliad, Jackson, 361-575-0611 www.gulfbend.org Lavaca, Refugio and Victoria Gulf Coast Center Brazoria and Galveston 409-763-2373 wwww.gulfcoastcenter.org Harris Center for Mental Health and IDD Harris 713-970-7000 www.theharriscenter.org Heart of Texas Region MHMR Center Bosque, Falls, Freestone, Hill, 254-752-3451 wwww.hotmhmr.org Limestone and McLennan Helen Farabee Centers Archer Baylor Childress Clay Cottle, 940-397-3143 www.helenfarabee.org Dikens, Foard, Hardemon, Haskell, Jack, King, Knox, Montage, Stonewall, Throckmorton, Wichita, Wilbarger, Wise and Young
Local al Mental al Healt lth h Authorit hority Counti ties es Served Contac act t number er Websit ite Hill Country Mental Health & Bandera, Blanco, Comal, Edwards, 830-793-3300 www.hillcountry.org Developmental Disability Centers Gillespie, Hayes, Kendall, Kerr, Kimble, Kinney, Llano, Mason, Medina, Menard, Real, Schleicher, Sutton, Uvalde and Val Verde Integral care Travis 512-447-4141 wwww.integralcare.org Lakes Regional MHMR Center Camp, Delta, Franklin, Hopkins, Lamar, 972-524-4159 www.lakesregional.org Morris and Titus LifePath Systems Collin 877-422-5939 www.lifepathsystems.org MHMR Authority of Brazos Valley Brazos, Burleson, Grimes, Leon, 979-822-6467 www.mhmrabv.org Madison, Robertson and Washington MHMR Services for the Concho Valley Coke, Concho, Crockett, Irion, Reagan, 325-658-7750 www.mhmrcv.org Sterling and Tom Green My Health My Resources (MHMR) of Tarrant 817-569-4300 www.mhmrtarrant.org Tarrant County North Texas Behavioral Health Authority Dallas, Ellis, Hunt, Kaufman, Navarro 877-653-6363 www.ntbha.org and Rockwall Nueces Center for Mental Health & Nueces 361-886-6900 www.bhnc.net Intellectual Disabilities Pecan Valley Centers for Behavioral & Erath, Hood, Johnson, Palo Pinto, 817-579-4400 www.pecanvalley.org Developmental HealthCare Parker and Somervell
Local al Mental al Healt lth h Authorit hority Counti ties es Served Contac act t number er Websit ite Permiacare Brewster, Culberson, Ector, Hudspeth, 432-570-3333 www.pbmhmr.com Jeff Davis, Midland, Pecos and Presidio Spindletop Center Chambers, Hardin, Jefferson and 409-784-5400 www.spindletopcenter.org Orange StarCare Specialty Health System Cochran, Crosby, Hockley, Lubbock and 806-766-0310 www.starcarelubbock.org Lynn Texana Center Austin, Colorado, Fort Bend, Matagorda, 281-239-1300 www.texancenter.com Waller and Wharton Texas Panhandle Centers Armstrong, Carson, Collinsworth, 806-358-1681 www.texaspanhandlecer.com Dallam, Deaf Smith, Donley, Gray, Hall, Hansford, Hartley, Hemphill, Hutchinson, Lipscomb, Moore, Ochiltree, Oldham, Potter, Randall, Roberts, Sherman and Wheeler Texoma Cooke, Fannin, and Grayson 214-366-9407 www.texomacc.org Tri-County Behavioral Healthcare Liberty, Montgomery and Walker 936-521-6100 www.tricountyservices.org Tropical Texas Behavioral Health Cameron, Hidalgo and Willacy 956-289-7000 www.ttbh.org West Texas Centers Andrews, Borden, Crane, Dawson, 432-263-0007 www.wtcmhmr.org Fisher, Gaines, Garza, Glasscock, Howard, Kent, Loving, Martin, Mitchell, Nolan, Reeves, Runnels, Scurry, Terrell, Terry, Upton, Ward, Winkler and Yoakum
RESOURCES AND LINKS Local Mental Health Authority Service Areas in Texas https://hhs.texas.gov/services/mental-health-substance-use/mental-health-substance-use-resources/find- your-local-mental-health-or-behavioral-health-authority HHC- Speak to a Trained Professional- Please call 855-937-2372 www.ntbha.org www.esrdnetwork.org
Thank you for your Participation! Presented by: North Texas Behavioral Health Authority www.ntbha.org | 214-366-9407 Serving the counties of Dallas, Ellis, Hunt, Kaufman, Navarro and Rockwall
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