12 Days of Mental Wellness

Day 12

On the Twelfth Day of Mental Wellness
Hope for change came to me
– Twelve coping strategies:  
Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Exercise daily to help you feel good and maintain your health.
Take deep breaths. Inhale and exhale slowly.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Day 11

On the Eleventh Day of Mental Wellness
Hope for change came to me
– Eleven suicide warning signs:
1. Talking about wanting to die or to kill oneself
2. Looking for a way to kill oneself
3. Talking about feeling hopeless or having no purpose
4. Talking about feeling trapped or being in unbearable pain
5. Talking about being a burden to others
6. Increasing the use of alcohol or drugs
7. Acting anxious, agitated, or reckless
8. Sleeping too little or too much
9. Withdrawing or feeling isolated
10. Showing rage or talking about seeking revenge
11. Displaying extreme mood swings.

Day 10

On the Tenth Day of Mental Wellness
Hope for change came to me
– Ten signs of depression
1. Feelings of sadness, tearfulness, emptiness or hopelessness
2. Angry outbursts, irritability or frustration, even over small matters
3. Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
4. Sleep disturbances, including insomnia or sleeping too much
5. Tiredness and lack of energy, so even small tasks take extra effort
6. Reduced appetite and weight loss or increased cravings for food and weight gain
7. Anxiety, agitation or restlessness
8. Feelings of worthlessness or guilt, fixating on past failures or self-blame
9. Trouble thinking, concentrating, making decisions and remembering things
10. Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide

Day 9

On the Ninth Day of Mental Wellness
Hope for change came to me
– Nine professionals who can help:
Primary Care Provider
Nurse Practitioners
llied health professionals (e.g. occupational therapists, youth workers)
Mental health care providers
Social workers
Peer support providers 

Day 8

On the Eighth Day of Mental Wellness
Hope for change came to me
– Eight signs of anxiety:
Persistent worrying or anxiety about a number of areas that are out of proportion to the impact of the events
Overthinking plans and solutions to all possible worst-case outcomes
Perceiving situations and events as threatening, even when they aren’t
Difficulty handling uncertainty
Indecisiveness and fear of making the wrong decision
Inability to set aside or let go of a worry
Inability to relax, feeling restless, and feeling keyed up or on edge
Difficulty concentrating, or the feeling that your mind “goes blank”

Day 7

On the Seventh Day of Mental Wellness
Hope for change came to me
– Seven Partner Clinics

Day 6

On the Sixth Day of Mental Wellness
Hope for change came to me
– Six Crisis Hotlines

National Suicide Prevention Lifeline: 800-273-TALK (8255)
Colorado Crisis Services: 844-493-8255 or Text “Talk” to 38255
Crisis Text Line Text “HOME” to 741741
San Miguel Resource Center: 1.844.816.3915
Veteran Crisis Text Line: 1-800-273-8255 or Text 838255
Trevor Project Crisis Line (LGBTQ Youth): 866-488-7386 or Text  “Trevor” to 1-202-304-1200

Day 5

On the Fifth Day of Mental Wellness
Hope for change came to me
– Five Action steps:
1. A ssess for risk of suicide or harm
2. L isten nonjudgmentally
3. G ive reassurance and information
4. E ncourage appropriate professional help
5. E ncourage self-help and other support strategies

Day 4

On the Fourth Day of Mental Wellness
Hope for change came to me
-Four Signs of Substance Abuse
1. Dependence on a substance
2. Abuse of a substance that leads to problems at work, school, home, with the law, or with the person’s health
3. A lot of time spent acquiring the substance, using it, or recovering from its effects
4. A person gives up or reduces important social, occupational, or recreational activities because of the substance abuse 

Day 3

On the Third Day of Mental Wellness
Hope for change came to me
-Three Schools with Tele-therapy
TCHNetwork has responded to the shortage of mental health professionals in area schools by developing a teletherapy platform in local schools to deliver services to students through video conferencing technology. This program allows students to access services from a wider range of behavioral health providers to support their social and emotional development. This program is currently in the Telluride School District (970-728-4377), the Norwood School District (970-327-4336) and the West End School District (Nucla and Naturita) (970-864-7350).

Day 2

On the Second Day of Mental Wellness
Hope for change came to me
– Two Types of Mental Health First Aid Classes
TCHNetwork provides free training to community members in Mental Health First Aid, both Adult and Youth courses. The course provides community members with the tools to assist individuals who may be developing a mental health disorder or are in crisis get the help that they need. Trainings are offered periodically in our region. If you would like to attend a training or are interested in hosting a training at your worksite, please contact Tri-County Health Network at 970-708-7096.

Day 1

On the First Day of Mental Wellness
Hope for change came to me
– A Behavioral Health Resource Guide
Updated quarterly, this comprehensive guide is meant to be a resource for anyone who is seeking behavioral health services in Delta, San Miguel, Ouray and Montrose Counties. The creation and maintenance of the guide was funded through Denver Foundation Colorado Health Access Fund. An Interactive Behavioral Health Resource Guide will be available on the Tri-County Health Network website on December 15, 2017.

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