Suicide is preventable. During the month of September, individuals and organizations around the country and the world join their voices to broadcast the message that suicide can be prevented, and to reach as many people as possible with the tools and resources to support themselves and those around them. Here are a few basic things you should know and that you can share with those around you:
Suicide can be prevented. Most of us have been touched by the tragedy of suicide. We may have lost someone close to us or been moved by the loss of someone we may have never met. When a suicide happens, those left behind often experience deep shock. Even if they knew the person was struggling, they may not have expected suicide would be the result. However, many people who find themselves in a suicide crisis can and do recover. Suicide can be prevented; you can help by taking the following actions:
The Know the Signs campaign is one of several statewide initiatives funded by counties through the voter-approved Mental Health Services Act (Prop 63). These efforts are administered by the California Mental Health Services Authority (CalMHSA) and are part of Each Mind Matters: California’s Mental Health Movement. Prevention Works. Many people who feel suicidal don’t want to die. If they can get through the crisis, treatment works. There are programs and practices that have been specifically developed to support those who are in a suicide crisis. The Suicide Prevention Resource Center hosts a registry of 160 programs, practices and resources for suicide prevention. You can learn more about them by visiting http://www.sprc.org/strategic-planning/finding-programs-practices. Help is available The Suicide Prevention Lifeline (1-800-273-8255 -TALK) offers 24/7 free and confidential assistance from trained counselors. Callers are connected to the nearest available crisis center. The Lifeline is also available in Spanish, and for veterans or for those concerned about a veteran, by selecting a prompt to be connected to counselors specifically trained to support veterans. To find local services and supports, visit the Reach Out section of the Know the Signs resources page where you will find California statewide and national resources as well as links to resources in your county: www.suicideispreventable.org
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Self-care improves our mood, strengthens our immunity, and increases positive thinking. It can decrease stress, depression, and anxiety while preventing burnout. Incorporating daily self-care practices requires dedication and practice. Everyday take a moment to pause and refuel yourself in the following 5 areas. Physical: Taking care of your body will increase energy levels and can boost self-esteem. Mental: Find the balance between stimulating your mind and letting it rest. Spiritual: Spiritual self-care can help us find more meaning and purpose in life. What is your why? Social: Activities that nurture and deepen the relationships we have with others allow for stronger bonds and help to create a sense of belonging and acceptance. Emotional: Nourishing emotional self-care allows for a better understanding of ourselves and the ability to cope with challenges. Restoring balance in our personal and professional lives is a state of mind created by daily habits. The different dimensions of self-care and the habits we practice will not be a one-size-fits-all pursuit. We get to create our own self-care plan. Visit the Wellness Resources page for SB County employees for more. For additional support visit the Employee Assistance Program page. Free and confidential to all SB County employees and their family.
Resilience is more than a positive mindset. Simply being positive can become toxic if we don’t identify or acknowledge what struggles we are experiencing. The crises of 2020 have forced us to dig deep and find our strength. We have had to adapt within circumstances that are uncomfortable and challenging and forced to pivot and flex which are perfect examples of resiliency.
Resilience starts with a foundation of wellness. Optimal wellness is a system of ingredients that all work together. Social networks of support, relationships with those in our home and our extended families, financial resources, healthcare and daily habits of health, emotional strength and flexibility as well as our faith communities or spiritual connections. Tending to all of them can be challenging without crises going on. This unprecedented time in history may have highlighted what is not working in our lives. Pause to notice what areas may need your attention. In order to bolster and build our resiliency there are several things we can do. I have created a list of 10. 10 steps to build resilience
We had a blast during the Self-Care Summit last month! Participants received art supplies and had the opportunity to paint these beautiful pieces that highlight resiliency. The art therapy session was a great way to practice self-care!
As temperatures rise its important to stay hydrated. Read on for more information and suggestions on how to maintain optimal hydration through the hot summer months.
The amount of water each person needs varies depending on age, weight, activity level, and how much water consumed through fruits and vegetables. The Academy of Nutrition and Dietetics has suggested that women drink 9 cups of water daily and men around 12.5 cups. Another quick trick is to drink half your body weight in ounces of water. So, if you are 200 pounds, aim for 100 ounces of water which is 12.5 cups. Staying hydrated may be one simple way to improve your mental health. Researchers have found a connection between mood and dehydration. Drinking plenty of water will help keep you in good physical as well as mental shape overall contributing to your self-care commitment. Dehydration can happen quickly, be aware of these symptoms.
Dehydration in children For children, there are a few indications that dehydration may be severe. If you notice these symptoms in your child, seek medical attention right away.
Tips to increase your water intake.
The brain loves healthy fats and omega-3 fatty acid is a particularly good source. Aim for 2 or more servings of fatty fish per week. Salmon is a great choice but if fish isn’t your thing try other sources like flaxseeds, walnuts and chia seeds. Increase brain loving nutrients in your daily diet. These include omega-3 fatty acids, antioxidants, phytonutrients and water.
Fruits and vegetables directly influence brain function and provide your body with much needed antioxidants and phytonutrients. The recommendation is to eat at least 4 servings a day. Brain loving varieties include; broccoli and blueberries, spinach and raspberries. My favorite food is good for brain health; dark chocolate! Dark chocolate contains a strong antioxidant that is shown to improve blood flow to the brain and reduce inflammation. Unsweetened cocoa powder is best but dark chocolate with at least 72% cocoa solids is good too. To summarize a diet rich in lean protein, whole grains, healthy fats, herbs and spices, as well as an abundance of fruits and vegetables can improve cognitive function and lower the risk of Alzheimer’s disease. Staying hydrated by drinking water is a tremendous benefit to your brain health as well. Did you know that 75% of the brains weight is water? If drinking water is difficult for you. Try eating water-rich foods like watermelon, pineapple, celery or cucumber. I like adding frozen fruit to my water; pineapple and strawberries are especially good. The 6 pillars of brain health are food and nutrition, sleep and relaxation, physical and medical health, social interaction, mental fitness and physical fitness.
Taking a look specifically at our mind and how to keep it strong and healthy for optimal brain health is one of the 6 pillars of brain health called Mental Fitness. This article will provide 5 suggestions for improving your mental fitness. The health of our brain is dependent upon its mental fitness. Think of mental fitness as you would physical fitness. Just as strength training with weights builds physical muscle, mental training with cognitive activities builds mental muscle. It has long been proven that being a lifelong learner protects the brain from cognitive decline. There are several ways you can challenge your brain and strengthen the mental muscles.
Did you know that meditation simply means “focused awareness”? Given that definition anything can be turned into meditation. Use this simple acronym: THRIVE and choose one or more to practice meditation for yourself.
THRIVE T- Thankfulness H- Humor R- Rest I - Inspiration V- Visualize E- Empathy Thankfulness- find 3 things to be grateful for every day. Humor- laughter is the best medicine and can instantly diffuse a stress response. Find something to laugh about or watch a funny video. Rest- give yourself brain breaks throughout the day. Step away from work and breath, laugh or visualize a calming place. Inspiration- Breath! Find a breathing technique that you like best. Inhale to the count of 4 and exhale to the count of 6. Or picture blowing up a balloon with your exhale and inhaling that air back into your lungs. Visualize- Our mind works in images. Visualization is so powerful there is an entire industry devoted to it. Athletes visualize making the play and practice feeling the sensations associated with that success. Try imagining a scenario that you will be in and create the picture of how you want it to be. Empathy- most people have no problem feeling empathy for others but have you tried to give yourself the same kind of compassion? Imagine talking to yourself as you would a friend. Say kind and encouraging words to yourself, every cell in your body is listening. |
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April 2023
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