HelpingOthersHelpThemselves

Counseling, Coaching, Psychology, Therapy

Recommendations to Positive Self Care by Madeleine Pujals Maya, MA in Psy. and Psy.D. – Madeleine helps others help themselves.


Recommendations to Positive Self Care by Madeleine Pujals Maya, MA in Psy. and Psy.D. – Madeleine helps others help themselves.
— Read on madeleineahelpingothershelpthemselves.wordpress.com/2019/05/15/recommendations-to-positive-self-care-by-madeleine-pujals-maya-ma-in-psy-and-psy-d/amp/

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SAMHSA’s Information


TAKING CARE OF YOUR BEHAVIORAL HEALTH
Tips For Social Distancing, Quarantine, And Isolation During An Infectious Disease Outbreak
What Is Social Distancing?
Social distancing is a way to keep people from in- teracting closely or frequently enough to spread an infectious disease. Schools and other gath- ering places such as movie theaters may close, and sports events and religious services may be cancelled.
What Is Quarantine?
Quarantine separates and restricts the move- ment of people who have been exposed to a contagious disease to see if they become sick. It lasts long enough to ensure the person has not contracted an infectious disease.
What Is Isolation?
Isolation prevents the spread of an infectious disease by separating people who are sick from- those who are not.It lasts as long as the disease is contagious.
Introduction
In the event of an infectious disease outbreak, local officals may require the public to take measures to limit and control the spread of the disease. This tip sheet provides information about social distancing, quarantine, and isolation. The government has the right to enforce federal and state laws related to public health if people within the country get sick with highly contagious diseases that have the po- tential to develop into outbreaks or pandemics.
This tip sheet describes feelings and thoughts you may have during and after social distancing, quar- antine, and isolation. It also suggests ways to care
for your behavioral health during these experiences and provides resources for more help.
What To Expect: Typical Reactions
Everyone reacts differently to stressful situations such as an infectious disease outbreak that requires social distancing, quarantine, or isolation. People may feel:
• Anxiety, worry, or fear related to:
• Your own health status
• The health status of others whom you may have
exposed to the disease
• The resentment that your friends and family may
feel if they need to go into quarantine as a result
of contact with you
• The experience of monitoring yourself, or being
monitored by others for signs and symptoms of
the disease
• Time taken off from work and the potential loss
of income and job security
• The challenges of securing things you need,
such as groceries and personal care items
• Concern about being able to effectively care for
children or others in your care
• Uncertainty or frustration about how long you
will need to remain in this situation, and uncer-
tainty about the future
• Loneliness associated with feeling cut off from
the world and from loved ones
• Anger if you think you were exposed to the dis-
ease because of others’ negligence
• Boredom and frustration because you may not be able to work or engage in regular day-to-day
activities
• Uncertainty or ambivalence about the situation
• A desire to use alcohol or drugs to cope
• Symptoms of depression, such as feelings of
hopelessness, changes in appetite, or sleeping
Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) | Info@samhsa.hhs.gov | http://store.samhsa.gov

Taking Care of Your Behavioral Health:
TIPS FOR SOCIAL DISTANCING, QUARANTINE, AND ISOLATION DURING AN INFECTIOUS DISEASE OUTBREAK
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Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) | Info@samhsa.hhs.gov | http://store.samhsa.gov
too little or too much
• Symptoms of post-traumatic stress
disorder (PTSD), such as intrusive distressing memories, flashbacks (reliving the event), nightmares, changes in thoughts and mood, and being easily startled
If you or a loved one experience any of these reactions for 2 to 4 weeks or more, contact your health care provider or one of the re- sources at the end of this tip sheet.
Ways To Support Yourself During Social Distancing, Quarantine, and Isolation
UNDERSTAND THE RISK
Consider the real risk of harm to yourself and others around you. The public percep- tion of risk during a situation such as an infectious disease outbreak is often inaccu- rate. Media coverage may create the im- pression that people are in immediate dan- ger when really the risk for infection may be very low. Take steps to get the facts:
• Stay up to date on what is happening, while limiting your media exposure. Avoid watching or listening to news reports 24/7 since this tends to increase anxiety and worry. Remember that chil- dren are especially affected by what they hear and see on television.
• Look to credible sources for information on the infectious disease outbreak (see page 3 for sources of reliable out- break-related information).
BE YOUR OWN ADVOCATE
Speaking out about your needs is partic- ularly important if you are in quarantine,
since you may not be in a hospital or other facility where your basic needs are met. Ensure you have what you need to feel safe, secure, and comfortable.
• Work with local, state, or national health officials to find out how you can arrange for groceries and toiletries to be delivered to your home as needed.
• Inform health care providers or health authorities of any needed medications and work with them to ensure that you continue to receive those medications.
EDUCATE YOURSELF
Health care providers and health authorities should provide information on the disease, its diagnosis, and treatment.
• Do not be afraid to ask questions—clear communication with a health care provider may help reduce any distress associated with social distancing, quarantine, or isola- tion.
• Ask for written information when available. • Ask a family member or friend to obtain
information in the event that you are unable to secure this information on your own.
WORK WITH YOUR EMPLOYER TO REDUCE FINANCIAL STRESS
If you’re unable to work during this time, you may experience stress related to your job sta- tus or financial situation.
• Provide your employer with a clear expla- nation of why you are away from work.
• Contact the U.S. Department of Labor toll-
free at 1-866-487-2365 about the Family and Medical Leave Act (FMLA), which allows U.S. employees up to 12 weeks of unpaid leave for serious medical condi- tions, or to care for a family member with a

Taking Care of Your Behavioral Health:
TIPS FOR SOCIAL DISTANCING, QUARANTINE, AND ISOLATION DURING AN INFECTIOUS DISEASE OUTBREAK
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Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) | Info@samhsa.hhs.gov | http://store.samhsa.gov
serious medical condition.
• Contact your utility providers, cable and
Internet provider, and other compa- nies from whom you get monthly bills to explain your situation and request alternative bill payment arrangements as needed.
CONNECT WITH OTHERS
Reaching out to people you trust is one of the best ways to reduce anxiety, depression,
loneliness, and boredom during social dis- tancing, quarantine, and isolation. You can:
• Use the telephone, email, text messag- ing, and social media to connect with friends, family, and others.
• Talk “face to face” with friends and loved ones using Skype or FaceTime.
• If approved by health authorities and your health care providers, arrange for your friends and loved ones to bring you newspapers, movies, and books.
• Sign up for emergency alerts via text or email to ensure you get updates as soon as they are available.
• Call SAMHSA’s free 24-hour Disaster Dis- tress Helpline at 1-800-985-5990, if you feel lonely or need support.
• Use the Internet, radio, and television to keep up with local, national, and world events.
• If you need to connect with someone because of an ongoing alcohol or drug problem, consider calling your local Alco- holics Anonymous or Narcotics Anonymous offices.
TALK TO YOUR DOCTOR
If you are in a medical facility, you may have ac- cess to health care providers who can answer your questions. However, if you are quarantined at home, and you’re worried about physical symptoms you or your loved ones may be expe- riencing, call your doctor or other health care provider:
• Ask your provider whether it would be possible to schedule remote appointments via Skype or FaceTime for mental health, substance use, or physical health needs.
• In the event that your doctor is unavailable and you are feeling stressed or are in crisis, call the hotline numbers listed at the end of this tip sheet for support.
USE PRACTICAL WAYS TO COPE AND RELAX
• Relax your body often by doing things that work for you-take deep breaths, stretch, meditate or pray, or engage in activities you enjoy.
• Pace yourself between stressful activities, and do something fun after a hard task.
• Talk about your experiences and feelings to loved ones and friends, if you find it helpful.
• Maintain a sense of hope and positive
Sources for Reliable Outbreak- Related Information
Centers for Disease Control and Preven- tion 1600 Clifton Road
Atlanta, GA 30329-4027
1-800-CDC-INFO (1-800-232-4636) http://www.cdc.gov
World Health Organization
Regional Office for the Americas of the World Health Organization
525 23rd Street, NW
Washington, DC 20037
202-974-3000 http://www.who.int/en

Taking Care of Your Behavioral Health:
TIPS FOR SOCIAL DISTANCING, QUARANTINE, AND ISOLATION DURING AN INFECTIOUS DISEASE OUTBREAK
thinking; consider keeping a journal where you write down things you are grateful for or that are going well.
AFTER SOCIAL DISTANCING, QUARANTINE, OR ISOLATION
You may experience mixed emotions, including a sense of relief. If you were isolated because you had the illness, you may feel sadness or anger because friends and loved ones may have unfounded fears of contracting the disease from contact with you, even though you have been determined not to be contagious.
The best way to end this common fear is to learn about the disease and the actual risk to others. Sharing this information will often calm fears in others and allow you to reconnect with them.
If you or your loved ones experience symptoms of extreme stress—such as trouble sleeping, problems with eating too much or too little, inability to carry out routine daily activities,
or using drugs or alcohol to cope—speak to a health care provider or call one of the hotlines listed to the right for a referral.
If you are feeling overwhelmed with emotions such as sadness, depression, anxiety, or feel like you want to harm yourself or someone else, call 911 or the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).
Helpful Resources
Hotlines
SAMHSA’s Disaster Distress Helpline
Toll-Free: 1-800-985-5990 (English and español)
SMS: Text TalkWithUs to 66746
SMS (español): “Hablanos” al 66746
TTY: 1-800-846-8517
Website (English): http://www.disasterdistress.samhsa.gov Website (español): http://www.disasterdistress.samhsa.gov/ espanol.aspx
SAMHSA’s National Helpline
Toll-Free: 1-800-662-HELP (24/7/365 Treatment Referral Information Service in English and español)
Website: http://www.samhsa.gov/find-help/national-help- line
National Suicide Prevention Lifeline
Toll-Free (English): 1-800-273-TALK (8255)
Toll-Free (español): 1-888-628-9454
TTY: 1-800-799-4TTY (4889)
Website (English): http://www.suicidepreventionlifeline.org Website (español): http://www.suicidepreventionlifeline.org/ gethelp/spanish.aspx
Treatment Locator
Behavioral Health Treatment Services Locator Website: http://findtreatment.samhsa.gov/locator/home
For help finding treatment 1-800-662-HELP (4357) https:// findtreatment.gov/
SAMHSA Disaster Technical Assistance Center Toll-Free: 1-800-308-3515
Email: DTAC@samhsa.hhs.gov
Website: http://www.samhsa.gov/dtac
*Note: Inclusion or mention of a resource in this fact sheet does not imply endorsement by the Center for Mental Health Services, the Substance Abuse and Mental Health Services Administration, or the U.S. Department of Health and Human Services.
HHS Publication No. SMA-14-4894 (2014)
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Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) | Info@samhsa.hhs.gov | http://store.samhsa.gov

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