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United for Community Wellness


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Stress Management

Ten Ways to Managing Stress:

  1. Know your triggers and how they affect you.   What makes you stressed?
  2. Take care of your physical self – get enough sleep, stay hydrated, eat well.
  3. Build reliable supportive relationships.  Stay connected with your supports.
  4. Do some deep breathing to calm your physiological and emotional responses.
  5. Intentionally practice routine self-care skills.  
  6. Organize your time and build routine into your day – with flexibility.
  7. Take short breaks when needed to recharge, refocus, and reduce stress.
  8. Develop and practice positive coping skills to utilize during times of stress.
  9. Set boundaries and limits – know when to kindly say no.
  10. Ask for help – to solve a problem or to get support.

5 Ways to Manage Stress from the National Institute of Mental Health

Suicide Prevention and Awareness

September is suicide prevention month.  Tragically, there is one death by suicide in the US every 12 minutes (CDC). Let’s work together to change this.
Learn the warning signs:
Talking about wanting to die or wanting to kill oneself
Making a plan or looking for a way to kill oneself, such as searching online
Buying a gun, or stockpiling pills
Feeling empty, hopeless, or feeling like there is no reason to live
Feeling trapped or in unbearable pain
Talking about being a burden to others
Increasing the use of alcohol or drugs
Acting anxious or agitated; behaving recklessly
Sleeping too little or too much
Withdrawing from family or friends or feeling isolated
Showing rage or talking about seeking revenge
Displaying extreme mood swings
Saying good-bye to loved ones, putting affairs in order.
What can I do for myself or someone else that is suicidal?
Immediate action is very important.  If you or a loved one is in imminent danger call 911.
Seeking help is a sign of strength; if you are concerned, get the professional help you deserve.  Remember you are not alone!
"Don’t make a permanent decision for a temporary emotion". -Anonymous
Access Resources:
There are multiple crisis lifelines and we’ve made it easy for you to reach out to one that best fits your needs.  All calls are free and confidential, available 24 hours a day seven days a week.
National Suicide Prevention Lifeline: 1-800-273-TALK (8255), confidential help 24-hours-a-day. You also can visit the Lifeline's website at
Crisis Text Line: text HOPELINE to 741-741
Trevor Project Life Line LGBTQ 25 years and younger: 1-866-488-7386
Veterans Crisis Line: 1-800-273-8255, press 1



The Importance of Connection and Belonging

“The subjective experience of feeling close to and a sense of belongingness with others.”
  • Lowers levels of anxiety and depression
  • Creates better emotional regulation
  • Improves self-esteem
  • Fosters greater empathy
  • Increases trust
  • Improves cooperation
  • Builds stronger immunity 
  • Increases longevity
When we cannot connect face to face, it is important to find ways to connect to others.  Connect virtually with telephone calls, video calls, texts, chat/support groups, online activities and meetings and other positive social media.  You can even go the “old fashion” route – and write letters…. A great way to connect! Learn more here:
Emma Seppälä, Ph.D, is Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and the author of The Happiness Track (HarperOne, 2016).


The unknown can cause worry, stress, anxiety and despair.  It is normal for these feelings to be increased during uncertain times.  Here are some ways to tolerate that worry as you work to manage uncertainty: 
  • Mindful activities – spend time focusing on the present.  Consider activities where you observe and notice things around you and within you – with acceptance.
  • Focus on self-care – what can you do to relax and de-stress – do what helps you feel better.
  • Take care of your physical well-being – eat well, get good sleep, exercise, etc.
  • Make kindness a priority.  There are others who are worried and stressed – be gracious and kind.
  • Consider writing a list of helpful facts or look at a helpful article that you can focus on when you start to worry. 
  • Notice your worrying thoughts and work on accepting them, instead of reacting to them.
  • Think of other difficult times you have survived and remember the things that helped you – then use that to help you now.
  • Talk to family and friends for support – not to commiserate and complain, but to share, understand and support.
  • When you notice you are overthinking and increasing your worry – go back to the present moment or focus on concrete tasks.
  • Take time this week to do at least one item on this list and let us know what you did or plan to do.