Mental Health Awareness Month
May 2023
Take Care of Yourself
Taking the time to do things that help you live well and improve both your physical and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. (National Institute of Mental Health)
Self Care Isn't Selfish!!
Self care looks different for everyone. It is important to find out what works for YOU! Even small acts of self care in your daily life can have a big impact. Challenge yourself to practice ONE act of self care a day.
Self Care Guide
- Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
- Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
- Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
- Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
- Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
- Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
- Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
Seven Pillars of Self Care
1. Mental
2. Emotional
3. Physical
4. Environmental
5. Spirital
6. Recreational
7. Social
You Can't Pour From An Empty Cup
In order for us as humans to effectively take care of others, we must take care of ourselves first.
Massachusetts Behavioral Health Help Line
Are you worried about your child's or a loved one's mental health?
Call or Text this free and confidential Behavioral Health Help Line 833-773-2445
24 hours a day/7 days a week
No insurance necessary
Translation services provided in over 200 languages!
Learn more: https://www.masshelpline.com/
Suicide and Crisis Lifeline
Nationwide Suicide Prevention and Mental Health Support Hotline:
Dial 988
National Suicide Prevention Lifeline: a network of local crisis centers that is available 24/7 to provide support to youth and adults in an emotional crisis.
1-800-273-8255
Services are also available in Spanish by dialing 1-866-628-9454
Samaritans Statewide Helpline is available to anyone in Massachusetts in need of emotional support.
1-877-870-4673
MassHealth/Medicare Crisis Support
If you or a family member are experiencing a mental health crisis you can call 1-877-382-1609
Listen to the message and enter your zip code. Your call will be automatically transferred to the Community Behavioral Health Center (CBHC) closest to you.
You can go to a CBHC or the Mobile Crisis Intervention (MCI) team can come to you.
You can go to a CBHC for your behavioral health needs instead of going to a hospital emergency department.
You can also get these services if you are uninsured. If you have a different health plan, you still may be able to get MCI services.
* information taken from the Masspartnership website https://www.masspartnership.com/member/CBHC.aspx
