# data[].attributes.body
Virtual care for mental health, substance use, and eating disorders

# data[].attributes.attachment_link.readable_text
We're on a mission to end the youth mental health crisis through equitable access, evidence-based care, and life-saving research

In their words

Client & family testimonials

Parent

"My daughter was acting like herself again."

I really didn't know what to do for my daughter before Charlie Health. I've always felt I've been alone in this. I felt so helpless. Within the first week [of her starting Charlie Health], my daughter was acting like herself again. Charlie Health has given my daughter and me lifelong tools to navigate her anxiety and panic attacks. I've been blown away. I'm very impressed and very happy.

-Tasia C.

Young Adult

"Charlie Health gave me a different perspective on my mental health."

I learned about Charlie Health after going to the emergency room when I was feeling suicidal. The social worker there told me about the program, and it sounded like the best option because I figured something intensive would be good for me. My individual therapist at Charlie Health gave me a different perspective on my mental health and pointed out some coping skills that I already had. I also really liked the group aspect. Having other people around was very helpful. I learned a lot from their contributions.

-Anonymous

Teen

"I cannot say thank you enough to everyone at Charlie Health."

I was struggling with so many different things, and my family was so hurt by my actions. I had to make a really big change, and Charlie Health was the most helpful resource. I cannot say thank you enough to everyone at Charlie Health

-Anonymous

Simple steps toward success

9-12 weeks

Our evidence-based programs are for young people in need of a higher level of support, with comprehensive, personalized treatment plans alongside peers with common goals.

Data-driven care

One of the critical fractures in the mental healthcare system is a lack of outcomes-based care. We're changing that. Our clinical team leverages data to optimize each individual experience with virtual IOP.

100% matched

Every new client is paired with a personalized therapist who is trained to address their specific needs. Each client is also placed into a group with peers coming from similar backgrounds and life experiences. At Charlie Health, you're never alone.

The core mental health conditions we support

Comprehensive mental health treatment from home

92% of parents & caregivers would recommend Charlie Health to a friend or family member

We're proud to partner with the following major insurance providers:

From the Charlie Health Library

# data[].attributes.attachment_link.title
Personalized Youth Intensive Outpatient Program | Charlie Health

# data[].attributes.attachment_link.description
Charlie Health is the largest provider of virtual IOP treatment programs for teens, young adults, and families navigating mental health challenges.

# data[].attributes.body
Compass Health - 2024

# data[].attributes.attachment_link.title
Children's Crisis Team Flyer - Compass Health

# data[].attributes.headline
Seattle Children's Psychiatric Urgent Care Clinic 

# data[].attributes.subject
Seattle Children's Psychiatric Urgent Care Clinic 

# data[].attributes.body
In Person and Virtual visits available.

# data[].attributes.body
Created by the Department of Health in partnership with the Office of the Superintendent of Public Instruction and other organizations, the Safety Study Hall is a place to start learning. The Safety Study Hall is a library of information and resources on several health and safety issues for schools, students, and families/caregivers.

# data[].attributes.attachment_link.readable_text
Welcome to Safety Study Hall

Created by the Department of Health in partnership with the Office of the Superintendent of Public Instruction and other organizations, the Safety Study Hall is a place to start learning. The Safety Study Hall is a library of information and resources on several health and safety issues for schools, students, and families/caregivers.

As we open the virtual Safety Study Hall doors, we start with the key safety topics outlined by the Washington State Legislature in HB 1230: Opioid Overdose Prevention Strategies, Secure Storage of Prescription and Over-the-Counter Medication, and Secure Storage of Firearms and Ammunition.

We've researched federal, state, local, and community resources to find answers to common questions about these issues.

Safey Study Hall Does Not Provide

Medical advice

Contact your health care provider with any health concerns.

In an emergency, call 9-1-1.

Information on youth mental health and wellness, emotional safety in school and community spaces, or the root causes of suicide or intentional harm to self and others.

Contact your health or behavioral health care provider for help in understanding these important issues.

In an emergency, call 9-1-1.

If you or someone you know are experiencing thoughts of suicide, please call or text 988, the Suicide and Crisis Lifeline.

This site is not meant to be all inclusive. It is designed to give visitors a place to start learning more about safety topics. We will continue to add more topics and information as we get questions and suggestions from our partners. Please check back!
Safety Study Hall Topics

Ready to get started? Please choose a topic:

Questions?

Please contact us at k12engagement@doh.wa.gov or call the DOH information line 1-800-525-0127.

Additional Resources

# data[].attributes.attachment_link.description
Welcome to Safety Study Hall Image Created by the Department of Health in partnership with the Office of the Superintendent of P

# data[].attributes.body
Tools to address everyday parenting challenges.
Learn a process that grows the skills our children need to be successful.

# data[].attributes.attachment_link.description
Tools to address everyday parenting challenges. Learn a process that grows the skills our children need to be successful.

# data[].attributes.body
If you or a friend are experiencing stress, anxiety, violent threats, sexual abuse—or anything that makes life hard—HearMeWA can help. Get secure, free support any time from professionals who are ready to listen. Call us or send a tip now.

# data[].attributes.attachment_link.readable_text
Terms of Use

Disclaimers

By submitting your information, you agree to the following Terms of Use.

Children under 13 must have a parent or legal guardian read and accept the following Terms of Use on their behalf and take full responsibility for compliance with the terms and conditions of this license.

Emergencies

This form should not be used for emergencies. You acknowledge and confirm that you understand that you should call 911 or contact the appropriate authorities by phone if this is time sensitive information.

Anonymity

Provide no identifying information about yourself if you wish to remain anonymous (e.g., name, age, race, gender, address, etc.).

If you provide your name and/or contact information, you acknowledge that it will be provided to assist in resolving the concern or threat you are reporting.

Your tip submission is a public record. All or parts of your tip submission may be disclosed in response to a Public Records Request. To learn how we safeguard your personal information, please read our Privacy Policy.

Improper Use

Do not use this form to make threats, cause harm, or provide false information. Per RCW 9A.76.175, a person who knowingly makes a false or misleading material statement to a public servant is guilty of a gross misdemeanor. "Material statement" means a written or oral statement reasonably likely to be relied upon by a public servant in the discharge of his or her official powers or duties.

Submission and Disposition

Although we use different tools to protect your information, we cannot guarantee that it will be 100% secure or delivered on time.

We make no guarantees regarding the examination or action taken by law enforcement or public safety personnel in response to the information you submit.

# data[].attributes.attachment_link.description
If you or a friend are experiencing stress, anxiety, violent threats, sexual abuse-or anything that makes life hard-HearMeWA can help.

# data[].attributes.body
Labor and Industries

# data[].attributes.attachment_link.provider_name
Washington State Department of Labor & Industries

# data[].attributes.attachment_link.authors[].name
Washington State Department of Labor & Industries

# data[].attributes.attachment_link.description
While L&I doesn’t have any safety & health rules for mental health, workplace mental health has cascading effects for the health of individual workers, their families.

# data[].attributes.body
Arlington Public Schools contracts with the Arlington Police Department to have a School Resource Officer at our schools. The School Resource Officer, a commissioned Arlington Police Officer, visits all of our school sites to build relationships with students and be available during emergency situations.

# data[].attributes.attachment_link.description
If the problem continues, contact the site owner.

# data[].attributes.body
Employees can learn about the programs their medical plan offers at no cost at Living Tobacco Free SEBB.

# data[].attributes.attachment_link.readable_text
Why live tobacco free?

Living tobacco free helps you breathe easier, feel better, and have more energy to do what you enjoy.

You can also save money. As a SEBB member, you save both the money you would use to buy tobacco and the $25 monthly tobacco use premium surcharge.

Here are three more reasons from the Centers for Disease Control and Prevention to live tobacco free:

Smoking leads to disease and disability and harms nearly every organ of the body.

Smoking is the leading cause of preventable death.

On average, smokers die 10 years earlier than nonsmokers.

Learn more about the dangers of smoking and tobacco use.

Who is eligible?

All subscribers and their dependents (ages 18 and older) enrolled in a SEBB medical plan. Some plans also offer tobacco cessation resources for teens.

How do I get started?

Learn about your medical plan's resources for living tobacco free. You may contact your plan for additional information.

Kaiser Permanente NW

Kaiser Permanente NW offers the following tobacco cessation support:

Call customer service with questions:

Phone: 1-800-813-2000 (TRS: 711)
Hours: Monday through Friday, 8 a.m. to 6 p.m. Pacific Time.

Kaiser Permanente WA

Kaiser Permanente WA offers the following tobacco cessation support:

Call customer service with questions:

Phone: 1-888-901-4636 (TTY: 1-800-833-6388)
Hours: Monday through Friday 8 a.m. to 8 p.m. Pacific Time

Premera

Premera Blue Cross offers the following tobacco cessation support:

Preventive coverage for services, prescription medications, and over-the-counter medications. Consult with your physician for their recommendations.

Quit for Life tobacco cessation program

Ready to quit? Learn more about how Premera can help you kick the habit.

Call customer service with questions:

Phone: 1-800-807-7310 (TTY: 711)
Hours: Monday through Friday 5 a.m. to 8 p.m. Pacific Time

Uniform Medical Plan (UMP)

Uniform Medical Plan offers the following tobacco cessation support:

Quit for Life tobacco cessation program

Nicotine replacement therapy

Counseling

Call customer service with questions:

Phone: 1-800-628-3481 (TRS: 711)
Hours: Monday through Friday: 5 a.m. to 8 p.m.; Saturday: 8 a.m. to 4:30 p.m. (Pacific)

What resources are available for teens?

If a dependent (age 17 and under) enrolled on your SEBB medical coverage uses tobacco products, contact your medical plan for programs they offer. Additional resources are available at Smokefree Teen.

# data[].attributes.attachment_link.description
Why live tobacco free? Living tobacco free helps you breathe easier, feel better, and have more energy to do what you enjoy. You can also save money. As a SEBB member, you save both the money you would use to buy tobacco and the $25 monthly tobacco use premium surcharge.

# data[].attributes.attachment_link.title
Health Resources – Nashi Immigrants Health Board

# data[].attributes.attachment_link.description
Our team of qualified nurses and experts offers confidential translation of vaccination records, at no cost!

# data[].attributes.body
The Hub features a curated online directory of youth-friendly information and resources on behavioral health, primary care, navigating the health care system, sexual and reproductive health, and teen dating and violence prevention. Teens and young adults, parents and caregivers, and youth-serving professionals can use the new webpage to find easy links to health-related resources that have been vetted by experts at DOH and approved by the YAC.

# data[].attributes.attachment_link.description
Find links to quality, accurate information on health topics that are important to you. Each link is vetted by DOH’s Adolescent and Young Adult Health Team and reviewed by the Youth Advisory Council.

# data[].attributes.headline
Mental Health Referral Service for Children and Teens - Seattle Children's Hospital

# data[].attributes.subject
Mental Health Referral Service for Children and Teens - Seattle Children's Hospital

# data[].attributes.attachment_link.readable_text
Washington's Mental Health Referral Service for Children and Teens connects patients and families with evidence-supported outpatient mental health services in their community. This free, telephone-based referral service is funded by Washington Healthcare Authority and operated by Seattle Children's.

The Mental Health Referral Service will provide thorough mental health referrals for children and teens 17 and younger from across Washington.

See our program highlights from the Referral Service.

How do families access this service?

Interpreter Services

To call our program using an interpreter, call 1-866-583-1527.

Listen for the your preferred language and select the number provided.

You will be placed on a brief hold while an interpreter is selected.

Once an interpreter is on the line, ask them to call our program directly at 1-833-303-5437.

What can patients and families expect?

After matches are found, a referral specialist will call and email the family to access providers or agencies in real-time.

A few weeks after providing the referrals, a referral specialist will contact the family to see if they were able to make an appointment and ask if additional resources are needed.

If no appointment has been made, we will address any barriers or link the family to another provider.

Washington's Mental Health Referral Service flyers for families

Download informational flyers about our program for families. All flyers are PDFs.

What can primary care providers expect?

Referral information provided to your patient will also be faxed to you.

# data[].attributes.attachment_link.title
PAL and WA Mental Health Referral Service for Children and Teens

# data[].attributes.attachment_link.description
Use Washington's Mental Health Referral Service for Children and Teens to connect families with mental health providers who have openings in their schedule and can meet a child's specific needs. The free referral service works closely with the Partnership Access Line mental health consult line.

# data[].attributes.headline
Washington State Tobacco Quitline Toolkit

# data[].attributes.subject
Washington State Tobacco Quitline Toolkit

# data[].attributes.body
Washington State Tobacco Quitline Toolkit
Washington State Department of Health (DOH) has produced a toolkit to help you promote the Quitline. The toolkit includes videos, social media messages, posters, and more. Go to Washington State Quitline and enter the passcode WAStateQuitline (case-sensitive) to access it.

# data[].attributes.attachment_link.readable_text
Vapor products, also known as e-cigarettes or vape pens, represent a market that has grown exponentially since they were first introduced in the mid-2000s. They are typically equipped with a battery, a heating device and a cartridge containing nicotine, flavorings, and solvents. The nicotine solution is heated to produce an aerosol that is inhaled or vaped. There are more than 400 different brands of e-cigarettes and more than 7,000 flavoring chemicals.
Video: The History and Harms of E-cigarettes and Vaping
Hot Topic: What we know about vaping and quitting tobacco cigarettes

Vaping companies have long promoted their products as aids to help people stop using tobacco cigarettes. Companies urge smokers to make the switch with catchy slogans and enticing imagery. But what do we really know about vaping and quitting cigarettes? Not enough.

At this time, the U.S. Food and Drug Administration (FDA) has not approved vaping as a method of cigarette cessation. There is not enough evidence on the effectiveness of vaping as a cessation aid compared to no treatment or to FDA-approved methods of cessation.

Some research suggests that using nicotine-containing vaping devices is associated with greater likelihood of quitting tobacco compared to vapes that don't contain nicotine. However, there is not enough evidence to prove that vaping is a safe and effective method of quitting tobacco cigarettes.

There is substantial evidence that vaping increases the risk of ever using tobacco cigarettes among youth and young adults.

People who smoke should talk to their doctor about proven methods to quit.

Youth Vaping

Washington's 2021 Healthy Youth survey showed that vaping among youth has declined significantly in Snohomish County and across the state compared with the 2018 study.

Even with these positive findings, youth vaping continues to be a public health concern. A CDC report released in October 2022 illustrates that while teen vaping fell during the COVD-19 pandemic, youth vaping has increased to near pre-pandemic levels with the reopening of schools. The report describes that in 2022, 2.55 million middle and high school students reported vaping. Among this group, 40% of older high school students reported vaping daily.

Disposable vape devices have become the most popular option for youth. These products are sold at very low-price points ($10-$25) and are available in a wide variety of flavors.

Brain Development

Nicotine is particularly addictive and harmful to developing brains. While effects may differ from person to person, using products that contain nicotine can impact attention span, impulse control, mood, and cognitive ability. For more information on and short-term health impact of vaping on youth, visit the CDC website.

Policy

Snohomish County

The Smoking in Public Places Law was passed in 2005, making Washington the 10th state in the country to implement a law that prohibits smoking in all public places and places of employment. The Board of Health in Snohomish County amended the state's Smoking in Public Places law (Chapter 70.160 RCW) to include marijuana, hookah, e-cigarettes, and vapes.

Washington State

In January 2020, the legal age for purchasing tobacco and vape products was raised from 18-21. It is now illegal (a gross misdemeanor) to sell or give tobacco or vapor products to anyone under the age of 21. More information on this effort can be found on the Washington Department of Health website.

Federal

Effective February 2020, the FDA issued an enforcement policy prohibiting the sale of flavored, prefilled cartridges. The ban does not apply to tobacco-and menthol-flavored prefilled cartridges, e-liquids, or single-use disposable products. Excluding these products created loopholes for certain brands, like Puff Bar, which is still able to sell flavored, disposable vape devices that appeal to youth.

JUUL

In June of 2022, the FDA ordered JUUL Labs, a vaping company currently under investigation for marketing to youth, to stop selling its products. One day later, a federal court of appeals blocked the government ban. JUUL products are currently available. See below for more information on JUUL products and relevant news:

COVID-19 and Vaping

Vaping can worsen the effects of COVID-19. Vape emissions can cause chronic inflammation of your airways. According to the American Lung Association, this can make it much harder for our lungs to fight COVID and increases the likelihood of more severe respiratory problems. More research is currently happening to explore a possible link between vaping and COVID-19 risk.

Whether you have a positive COVID test or not, anyone who has breathing problems after vaping, (cough, shortness of breath, chest pain that worsens with deep breathing) should seek medical attention without delay.

Menthol Flavoring

Menthol is a chemical compound that has been used since the 1920s to reduce the harshness of commercial tobacco products. It can be produced in a lab or found naturally in peppermint and similar plants. Menthol creates a cooling sensation in the throat and airways, allowing individuals to inhale smoke and vapor more deeply into the lungs. Additionally, menthol interacts with nicotine in the brain to enhance addictive effects. Menthol's soothing effects and interaction with nicotine on the brain can make it easy to start using tobacco products and harder to quit.

Another health concern for those who vape menthol is a compound called pulegone that is found in certain mint plants. It is a known carcinogen - a substance that can cause cancer. While the FDA banned it as a food additive in 2018, recent studies have identified concerning levels of pulegone in menthol vaping liquids specifically in the U.S.

Using mentholated products is more common among youth, Black communities, and other racial and ethnic minority groups, as well as those who identify as LGBTQIA+. Research has attributed this to the tobacco industry's long history of strategic marketing campaigns designed to create appeal and increased accessibility among these groups.

Menthol-flavored vaping product sales have increased significantly since the FDA's flavor ban was implemented in January 2020, which allowed menthol-flavored vaping products to remain on the market. Between February 2020 - July 2022, menthol-flavored e-cigarette sales increased by 39%. This includes a 43% increase in menthol-flavored cartridge sales. According to a recent study, many people switched to menthol as other flavors have become harder to come by.

For more information, visit the following resources:

# data[].attributes.attachment_link.description
Vapor products, also known as e-cigarettes or vape pens, represent a market that has grown exponentially since they were first introduced in the mid-2000s. They are typically equipped with a battery, a heating device and a cartridge containing nicotine, flavorings, and solvents. The nicotine solution is heated to produce an aerosol that is inhaled or vaped.

# data[].attributes.body
The Washington Recovery Help Line is a program of Crisis Connections. We offer an anonymous, confidential 24-hour help line for Washington State residents. This help line is for those experiencing substance use disorder, problem gambling, and/or a mental health challenge. Our professionally-trained staff provide emotional support. They can also connect callers with local treatment resources or more community services.

Hope is out there. Let us help.

# data[].attributes.attachment_link.readable_text
Resources

Mental Health

Treatment for People with an Emotional or Mental Health Challenge

Problem Gambling

Resources for Compulsive Gambling

Benefit Resources

Benefits Access Specialists are available M-F 9am-7pm to review the DSHS programs you may be eligible for. They offer a pre-screening for services and if you qualify, they can complete the DSHS application with you, over the phone. Call 1-866-789-1511 and push '2' on your phone to get connected.
Information about DSHS Programs
Need to Contact DSHS Customer Service?
Call 1-877-501-2233

About Washington Recovery Help Line

The Washington Recovery Help Line is a program of Crisis Connections. We offer an anonymous, confidential 24-hour help line for Washington State residents. This help line is for those experiencing substance use disorder, problem gambling, and/or a mental health challenge . Our professionally-trained staff provide emotional support. They can also connect callers with local treatment resources or more community services.

# data[].attributes.attachment_link.title
The Washington Recovery Help Line - 1.866.789.1511 - Find Support & Resources

# data[].attributes.attachment_link.description
Washington Recovery Help Line is a 24-hour help line for substance use, problem gambling, and mental health challenges. Find support and resources here.

# data[].attributes.headline
Resources for Stress Management specific to Educators

# data[].attributes.subject
Resources for Stress Management specific to Educators

# data[].attributes.body
Reducing Secondary Traumatic Stress in the K-12 Workforce

School staff and teachers tend to experience Secondary Traumatic Stress more than other professions.

# data[].attributes.attachment_link.title
Action Center | Alliance for a Healthier Generation

# data[].attributes.headline
NAMI - National Alliance on Mental Illness

# data[].attributes.subject
NAMI - National Alliance on Mental Illness

# data[].attributes.body
NAMI, the National Alliance on Mental Illness, is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

# data[].attributes.attachment_link.title
Erasing Stigma Against Mental Illness - NonProfit| NAMI Washington

# data[].attributes.attachment_link.description
NAMI Washington is the NAMI state organization in Washington. We act as the umbrella organization for the local Washington Affiliates. Please contact your local Affiliate for local resources. NAMI Washington provides educational resources and events for local affiliates, statewide outreach, advocacy and affiliate organizational support.

# data[].attributes.body
OSPI 12/1/2022

# data[].attributes.attachment_link.provider_name
Washington Office of Superintendent of Public Instruction

# data[].attributes.attachment_link.readable_text
SUBSCRIBER SERVICES
Update your subscriptions, modify your password or email address, or stop subscriptions at any time on your Subscriber Preferences page. You will need to use your email address to log in. If you have questions or problems with the subscription service, please visit subscriberhelp.govdelivery.com.

OSPI provides equal access to all programs and services without discrimination based on sex, race, creed, religion, color, national origin, age, honorably discharged veteran or military status, sexual orientation, gender expression, gender identity, disability, or the use of a trained dog guide or service animal by a person with a disability. Questions and complaints of alleged discrimination should be directed to the Equity and Civil Rights Director, P.O. Box 47200, Olympia, WA 98504-7200, 360-725-6162 (TTY: 360-664-3631), equity@k12.wa.us.

This Institution is an Equal Opportunity Provider.

# data[].attributes.attachment_link.description
SUBSCRIBER SERVICES Update your subscriptions, modify your password or email address, or stop subscriptions at any time on your Subscriber Preferences page. You will need to use your email address to log in. If you have questions or problems with the subscription service, please visit subscriberhelp.govdelivery.com.

# data[].attributes.headline
Reducing Secondary Traumatic Stress in the K-12 Workforce Resources

# data[].attributes.subject
Reducing Secondary Traumatic Stress in the K-12 Workforce Resources

# data[].attributes.body
Alliance for a Healthier Generation

# data[].attributes.attachment_link.title
Reducing Secondary Traumatic Stress in the K-12 Workforce | Alliance for a Healthier Generation

# data[].attributes.attachment_link.description
In 2021, the Washington State Legislature passed SHB1363: Addressing Secondary Traumatic Stress in the K-12 Workforce. WSSDA created a policy and procedure to assist districts with supporting staff's health and well-being while reducing secondary traumatic stress.

# data[].attributes.body
Suicide Prevention, substance abuse, mental crisis support.

# data[].attributes.headline
Workforce Secondary Traumatic Stress (STS)

# data[].attributes.subject
Workforce Secondary Traumatic Stress (STS)

# data[].attributes.body
n the spring of 2021, SHB 1363

(link is external)

: Addressing Workforce Secondary Traumatic Stress (STS) in the K-12 workforce was passed into legislation. This legislation acknowledges the significant toll STS has on educators, and subsequently students, and focuses on the adoption of policy and procedures so that districts and schools can take meaningful steps in supporting their staff’s health and well-being.

# data[].attributes.attachment_link.title
Workforce Secondary Traumatic Stress | OSPI

# data[].attributes.attachment_link.description
In the spring of 2021, SHB 1363: Addressing Workforce Secondary Traumatic Stress (STS) in the K-12 workforce was passed into legislation. This legislation acknowledges the significant toll STS has on educators, and subsequently students, and focuses on the adoption of policy and procedures so that d…

# data[].attributes.attachment_link.readable_text
The American Lung Association is committed to helping educate, intervene and prevent the use of tobacco and nicotine by the next generation. This is especially important because close to 95 percent of smokers try their first cigarette before the age of 21. With the Federal Drug Administration's recent announcement about teen vaping reaching epidemic levels, the fight against nicotine and tobacco has become even more vital. The resources below can offer you the tools to not only talk to your kids about the dangers of tobacco but to help them quit if they have already become addicted.

Ending the Youth Vaping Epidemic Model

The American Lung Association works to create a tobacco-free future for all with an objective to reduce adult and youth tobacco use to 8% and 6%, respectively, including 15% for youth e-cigarette and 7% for adult cigarette use by 2025. National strategies to meet this goal require a multi-component comprehensive public health approach to addressing the youth vaping epidemic through programmatic components inclusive of youth activism, education, policy change, prevention, intervention and cessation. Download a detailed copy of American Lung Association's Comprehensive Approach to Ending the Youth Vaping Epidemic Model as a roadmap to help create a tobacco-free future for generations ahead.

Kids and Smoking

There are many reasons that kids pick up tobacco products and start using nicotine, and some of them may surprise you. Find out how to talk to your teens about avoiding smoking, and what to do if they need to quit. Learn more about youth smoking.

Not On Tobacco® (N-O-T)

Not On Tobacco® (N-O-T) is the American Lung Association's voluntary quit smoking program for teens ages 14 - 19. Over the 10-week program, participants learn to identify their reasons for smoking, healthy alternatives to tobacco use and people who will support them in their efforts to quit. Learn more about N-O-T.

INDEPTH

The American Lung Association's Intervention for Nicotine Dependence: Education, Prevention, Tobacco and Health (INDEPTH) is an alternative for students who face suspension for violation of school tobacco, vaping, or nicotine use policies. Students participate in a series of interactive educational sessions administered by an adult facilitator in either a one-on-one or group format in a school or community-based setting. Learn more about INDEPTH and how you can start a program.

Local Youth Tobacco Initiatives

Across the country, teens are gathering to keep their own communities' tobacco-free. These youth leaders are working to educate their peers about the dangers of nicotine and tobacco addiction. Contact your local American Lung Association office for information on youth leadership groups and other youth tobacco initiatives near you. Call 1-800-LUNGUSA. A few notable organizations are:

#DoTheVapeTalk

#DoTheVapeTalkis a youth vaping prevention campaign from the American Lung Association and the Ad Council. To provide parents with a simple roadmap to addressing the dangers of vaping with their kids, "Get Your Head Out of the Cloud" has free educational resources including a conversation guide on our website, TalkAboutVaping.org.

# data[].attributes.attachment_link.description
Get tobacco cessation and education resources to talk to teens about the dangers of smoking and vaping and to help them quit if they have already become addicted.

# data[].attributes.body
Find detailed listings for mental health professionals

# data[].attributes.attachment_link.description
Browse our extensive directory of the best Therapists, Psychologists and Counselors near you.

# data[].attributes.body
Create a plan so you’re prepared with a healthy range of options to face life’s stressful situations. Pick and choose strategies that work for you. These strategies will help you manage problems today, and will serve you over a lifetime.

# data[].attributes.attachment_link.readable_text
Stress Management: Create a Plan

As teens, it is key to prepare to manage life's challenges in healthy ways if we are to thrive in an unpredictable world. Stress affects mood and causes physical discomfort. Stress management helps manage feelings and leads to growth, better health, and even improves relationships. But before taking action, it's important to figure out the cause of stress.

What Causes Stress?

Stress is caused by the release of certain hormones in response to feeling threatened, afraid, or nervous. When stressed, the body floods with hormones that lead to physical symptoms including sweating, increased heart rate, or difficulty thinking logically and clearly. This is because the body is preparing the best way to escape the threat. Historically, the stress response system was beneficial to humans. When prehistoric humans saw a tiger in the wild, their stress response kicked into gear. Those individuals with a high-functioning system often escaped danger.

Some stress can be a good thing. A small amount of stress focuses attention and enhances performance. Stress can even save lives. Genuinely life-threatening crises send the mind and body into survival mode, preparing it to escape when necessary

The problem is that the stress-response system was not designed for today's world. In simplest terms, humans are designed to run from tigers. The rational part of the brain shuts down when it's the time to escape. It does not stop to negotiate. Nor, does the part of the brain that allows us to feel or to relate to others function at its best. We are not supposed to think about the tiger's feelings as it prepares to attack.

But most modern-day stressors are not tigers - they aren't real threats. When the same stress response occurs after a mild stressor that is not really dangerous (e.g. a job interview, an exam, or an argument with a parent) it can be destructive.

Stress Biology 101

When the stress response system is fully activated, the body feels it immediately. It experiences butterflies as the blood quickly shifts to muscles that want to run. The heart beats fast so it can pump blood. Breathing intensifies to oxygenate that blood. Sweating allows the body to cool off, and pupils are dilated to remain alert. An understanding of stress biology is key to stress management. Once you understand what's stressing you and how your body may react, then you can create strategies to address it in a healthy way - also known as coping.

Make the Right Choices

Some of the best and most positive strategies to address stress may take work or practice. On the other hand, some negative coping strategies offer near instant relief, making them attractive. A number of these quick fixes include drinking, drug use, self-mutilation, sexual behaviors, thrill-seeking, and unhealthy eating patterns to name a few. They may offer fleeting relief but they can be dangerous. They can lead to lower self-esteem, conflict in relationships, and poor performance in school. And this just adds to the stress, creating more need to escape.

It's important to remember there are choices. Healthy choices offer the ability to gain control and resolve issues.

Build a Stress Management Plan

As you begin building a stress management plan, consider how to think realistically about the problem at hand. That way, you can figure out what's stressing you out. And understand there is no stress management strategy more powerful than reaching out for support from others.

Once you've determined the problem, it's time to make your plan. A strong stress management plan includes four broad categories. Each category includes different strategies to manage stress. Pick strategies you think will work best for your situation. By clicking through to the different strategies you can learn even more about putting each strategy into place.

Category 1: Problem Solving
Identify and Then Tackle the Problem
Sometimes, when you identify the source of stress, it can feel overwhelming. You may feel unable to address the problem. To get past that feeling, divide it into smaller pieces and manage one piece at a time. For example, you can make lists and timelines, and then identify a strategy from your plan to address each part of the problem.
Avoid What Stresses You Out Whenever Possible
Life is hard enough without having to deal with things that can be avoided. Bypass, rather than confront, problems when it is safe and wise to do so. Avoiding people, places, and things that trigger emotions can be an act of tremendous strength.
Conserve Energy
Instead of devoting energy to worrying about things you can't change, channel your energy differently. Focus on problems that can be fixed!

Category 2: Maintain Healthy Bodies
The Power of Exercise
Stress hormones prepare the body to run or fight. They put the mind into a survival-only mode which makes it hard to focus, think clearly, and problem-solve. When the body is stressed and doesn't get exercise, it's left feeling as if it needs to run from danger. Exercise literally runs out those hormones. Exercise is also tightly linked to better physical health and contributes to mental and emotional well-being.
Learning to Really Relax
Sometimes it's impossible to run away from a problem. Active relaxation strategies can help the mind regain focus and be a first step to problem-solving. Relaxation, just for its own sake, also contributes to mental, physical, and emotional health.
Good Nutrition and Eating Well
Proper nutrition is essential to a healthy body, a clear mind, and managing stress.
Sleep Well
Proper sleep is important to stress management because exhausted people cannot solve problems effectively. Whether a lack of sleep comes from poor sleep habits or stress, the brain and the body both benefit from breaking a cycle of sleeplessness.

Category 3: Managing Emotions
Take Instant Vacations
Healthy escapes prevent the mind and body from needing to turn to dangerous, quick fixes. Take breaks from stress by taking advantage of the imagination. Focus the mind on something other than the problem at hand. Choose activities and practices that don't permit other thoughts to intrude.
Releasing Emotions
It is important to learn to express emotions so they don't build up inside. A bit of stress is energizing and can enhance performance. Too much stress can be paralyzing. Learn the benefits of expressing feelings and emotions.

Category 4: Giving Back
Contribute to Know How Much You Matter
Contribution to others, the community, and the larger society pays off in many ways. It feels good to serve. It's empowering to make a difference. Giving back makes it easier to ask for help in times of need because you learn first hand that people find joy in giving, they do not serve out of pity. Giving back to others teaches that if you are ever in need of help, it's okay to ask and receive it without feeling shame.

Get Started

Now that you understand the causes of stress and range of ways to cope with and manage it, it's time to get started! Create a plan so you're prepared with a healthy range of options to face life's stressful situations. Pick and choose strategies that work for you. These strategies will help you manage problems today, and will serve you over a lifetime.
The full plan is published by The American Academy of Pediatrics in Building Resilience in Children and Teens: Giving Kids Roots and Wings. This article was written by former CPTC interns Nora Laberee, Shannon Traurig, and Amber Williams.

# data[].attributes.attachment_link.description
As teens, it is key to prepare to manage life's challenges in healthy ways if we are to thrive in an unpredictable world. Stress affects mood and causes physical discomfort. Stress management helps manage feelings and leads to growth, better health, and even improves relationships.

# data[].attributes.body
2-1-1 helps connect you to community resources statewide.
Looking for help?

# data[].attributes.attachment_link.description
Washington 2-1-1 provides the most current and comprehensive database of community resources in the State of Washington (over 27,000 listings), which serves

# data[].attributes.body
Safe Harbor Free Clinic provides free healthcare for those who are without insurance or are underinsured.

# data[].attributes.headline
Community Health Center of Snohomish County - Arlington

# data[].attributes.subject
Community Health Center of Snohomish County - Arlington

# data[].attributes.attachment_link.title
Arlington Clinic | CHC Affordable Health Care - Community Health Center of Snohomish County

# data[].attributes.body
Meeting the clothing needs of all eligible children, in a friendly, pleasant, and positive atmosphere that nurtures self-esteem, and thus enhances learning.

# data[].attributes.attachment_link.readable_text
Meeting the clothing needs of all eligible children, in a friendly, pleasant, and positive atmosphere that nurtures self-esteem, and thus enhances learning.

Arlington Kids' Kloset occupies four renovated classrooms in the old Arlington High School. Discretion and sensitivity are paramount in our services. By locating our services off-site from our student's own schools, we preserve privacy and make students more comfortable when using our service. Teens may browse without their parents , and no two students from the same school are ever given overlapping appointments.

We strive to create a welcoming environment, and an enjoyable "shopping" experience, just as it would be in their favorite retailer. The only difference is that all items are free of charge. Arlington Kids' Kloset is the only service of its kind in the area. We work closely with local schools, churches, and social service agencies to coordinate student needs with district and community resources. Although northern Snohomish County is a fast-growing area, the proportion of familes in poverty is increasing faster than the general population. In Darrington School District, for example, 60% of the students qualify for free or reduced lunches, much higher than the Snohomish County average of 37%. We are always engaging in community outreach activites to ensure all familes in need are aware of and have access to our services. Our goal is to continually increase awareness of our services for households in the Arlington and Darrington zip codes.

# data[].attributes.attachment_link.description
Meeting the clothing needs of all eligible children, in a friendly, pleasant, and positive atmosphere that nurtures self-esteem, and thus enhances learning. Arlington Kids' Kloset occupies four renovated classrooms in the old Arlington High School. Discretion and sensitivity are paramount in our services.

# data[].attributes.body
24-hour helpline - Staff are available around the clock. If you’re looking for caring, supportive assistance, call 425-252-4800. All calls are confidential.

Advocacy - We offer specially trained advocates who can provide personal support and resources to help individuals and families through a difficult time. These services are free of charge.

Forensic medical exams and evidence collection - These medical exams identify injuries, collect evidence, and assess your overall health after a physical or sexual assault. Medical exam expenses may be covered by the Washington state crime victim compensation fund.

Therapy for adults ages 22 and over - Survivors of sexual assault/abuse can receive short term counseling free of charge.

# data[].attributes.attachment_link.title
Intervention Center for Assault and Abuse Everett

# data[].attributes.attachment_link.description
The professionals at Providence Intervention Center for Assault and Abuse know recovery from sexual or physical and domestic violence is a lengthy process. Recovery and healing is a personal journey.

# data[].attributes.attachment_link.title
Home - Domestic Violence Services Snohomish County

# data[].attributes.attachment_link.description
We appreciate your support! You can support us quickly and easily at the below link! Donate Here! Modal Popup - ID Click here to edit the "Modal Popup" settings. This text will not be visible on frontend. Supporting Victims Of Domestic Violence If you or someone you know is a victim of domestic violence,...

# data[].attributes.body
The ACRC is a one-stop hub of services for people in need. From help with basic needs like food, clothing, and shelter, to assistance with other kinds of resources and programs, we make sure our neighbors are supported and cared for in their journeys toward stability.

# data[].attributes.attachment_link.title
Arlington Community Resource Center | VOAWW

# data[].attributes.attachment_link.description
Resources and referrals for food, shelter, and support in Arlington and north Snohomish County.

# data[].attributes.body
Mondays 5-6pm
Wednesdays 5:30-6:30pm
Fridays 12pm-1pm
Donation Hours: Mondays-Fridays 9am-12pm

19118 63rd Avenue NE
Arlington WA 98223
info@arlingtonfoodbank.org

# data[].attributes.attachment_link.title
Home | Arlington Community Food Bank | United States

# data[].attributes.attachment_link.description
Arlington Community Food Pantry's Commitment to Customers Arlington Community Food Pantry's commitment to ensuring no one goes hungry in North Snohomish County continues. We offer convenient, drive-through grocery service in a safe and accessible environment. We strive to provide fresh produce, breads, bakery items, dairy, and quality meats.

# data[].attributes.body
Stilly Valley Health Connections mission is to provide and
promote programs and resources that support a healthier community.

# data[].attributes.attachment_link.description
COMMUNITY Our next blood drive is on Thursday, May 19th from 1-6pm, Stilly Valley Health Connections. To sign-up, click HERE, visit: www.redcrossblood.org and enter sponsor code “StillyValleyHealth” or call 1-800-REDCROSS.
Want to learn more

# data[].attributes.body
Our areas of outreach and service include:

Child Abuse Prevention

Homes for Children, Teens, and Aged-Out Youth

Educational Support and Services

Adoption Placement and Support

Independent Life Skills Training and Mentoring

Counseling and Mental Health Treatment

Family Crisis Intervention

# data[].attributes.attachment_link.description
Olive Crest provides crucial services for the development of children and families. Explore foster to adopt programs, child adoption and fostering services.

# data[].attributes.body
Fairfax Health has an inpatient teen program (ages 13-17) for teens experiencing an emotional or behavioral crisis and may need the safety of 24-hour care by trained psychiatric professionals.

# data[].attributes.body
Free Online Assessments
Adolescent program
A specialized program for adolescents ages 12-17 experiencing Suicidal Thoughts, Feelings of hopelessness, Co-occurring drug and/or alcohol abuse, Depression, ADHD, and/or Anxiety.

# data[].attributes.body
Tips and tricks to help manage stress

# data[].attributes.attachment_link.provider_name
National Institute of Mental Health (NIMH)

# data[].attributes.attachment_link.readable_text
View the related infographic to share this information on social media.

Feeling overwhelmed? Read this fact sheet to learn whether it's stress or anxiety, and what you can do to cope.

Is it stress or anxiety?

Life can be stressful-you may feel stressed about performance at school, traumatic events (such as a pandemic, a natural disaster, or an act of violence), or a life change. Everyone feels stress from time to time.

What is stress? Stress is the physical or mental response to an external cause, such as having a lot of homework or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

What is anxiety? Anxiety is your body's reaction to stress and can occur even if there is no current threat.

If that anxiety doesn't go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems. You also may be at higher risk for developing a mental illness such as an anxiety disorder or depression. Read more about anxiety disorders.
So, how do you know when to seek help?
Stress vs. Anxiety

Stress

Both Stress and Anxiety

Anxiety

Generally is a response to an external cause, such as taking a big test or arguing with a friend.

Goes away once the situation is resolved.

Can be positive or negative. For example, it may inspire you to meet a deadline, or it may cause you to lose sleep.

Both stress and anxiety can affect your mind and body. You may experience symptoms such as:

Excessive worry

Uneasiness

Tension

Headaches or body pain

High blood pressure

Loss of sleep

Generally is internal, meaning it's your reaction to stress.

Usually involves a persistent feeling of apprehension or dread that doesn't go away, and that interferes with how you live your life.

Is constant, even if there is no immediate threat.

It's important to manage your stress.

Everyone experiences stress, and sometimes that stress can feel overwhelming. You may be at risk for an anxiety disorder if it feels like you can't manage the stress and if the symptoms of your stress:

Interfere with your everyday life.

Cause you to avoid doing things.

Seem to be always present.

Coping With Stress and Anxiety

Learning what causes or triggers your stress and what coping techniques work for you can help reduce your anxiety and improve your daily life. It may take trial and error to discover what works best for you. Here are some activities you can try when you start to feel overwhelmed:

Keep a journal.

Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness, which is a psychological process of actively paying attention to the present moment.

Exercise, and make sure you are eating healthy, regular meals.

Stick to a sleep routine, and make sure you are getting enough sleep.

Avoid drinking excess caffeine such as soft drinks or coffee.

Identify and challenge your negative and unhelpful thoughts.

Reach out to your friends or family members who help you cope in a positive way.

Recognize When You Need More Help

If you are struggling to cope, or the symptoms of your stress or anxiety won't go away, it may be time to talk to a professional. Psychotherapy (also called "talk therapy") and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). You also can text the Crisis Text Line (HELLO to 741741) or use the Lifeline Chat on the National Suicide Prevention Lifeline website.

If you or someone you know has a mental illness, is struggling emotionally, or has concerns about their mental health, there are ways to get help. Read more about getting help.

More Resources

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
NIH Publication No. 20-MH-8125

# data[].attributes.attachment_link.description
View the related infographic to share this information on social media. Feeling overwhelmed? Read this fact sheet to learn whether it's stress or anxiety, and what you can do to cope. Life can be stressful-you may feel stressed about performance at school, traumatic events (such as a pandemic, a natural disaster, or an act of violence), or a life change.

# data[].attributes.headline
Arlington School District Anonymous Tip Link

# data[].attributes.subject
Arlington School District Anonymous Tip Link

# data[].attributes.body
This system allows you to quickly, easily, and anonymously report safety concerns to school officials 24/7/365. Help us create a safer learning environment - to submit a tip, please choose a button to the right.

# data[].attributes.attachment_link.description
The SafeSchools Alert Tip Reporting System empowers students, staff and parents to quickly, easily and anonymously report safety concerns to school administrators 24/7/365. Learn how the online system helps you respond to crises before they occur.

# data[].attributes.body
Being a teenager can be tough, but it shouldn’t feel hopeless. If you have been feeling sad most of the time for a few weeks or longer and you’re not able to concentrate or do the things you used to enjoy, talk to a trusted adult about depression.

# data[].attributes.attachment_link.provider_name
National Institute of Mental Health (NIMH)

# data[].attributes.attachment_link.title
Teen Depression: More Than Just Moodiness

# data[].attributes.attachment_link.description
This fact sheet is intended for teens and young adults and presents information about how to recognize the symptoms of depression and how to get help.

# data[].attributes.headline
Classes First Aid, Car seat, fire, and more

# data[].attributes.subject
Classes First Aid, Car seat, fire, and more

# data[].attributes.body
Links for first aid, CPR, car seat checks, disaster planning, and more in Snohomish County.

# data[].attributes.attachment_link.description
South County Fire offers free one-hour classes of various first aid, CPR, safety and disaster preparedness topics.

# data[].attributes.body
Teen Link is a confidential and anonymous help line for teens. Trained teen volunteers are available to talk with you about any issue of concern. No issue is too big or too small!

# data[].attributes.attachment_link.readable_text
I'm looking for support for:

Find the most typically requested services and resources or download our Where to Turn for Teens (WTTFTs) below. For more information or for further help, please contact us.

About Teen Link

You're not alone. There is someone that's willing to listen to you without judgment. Teen Link is a program of Crisis Connections that serves youth in Washington State.

Our teen volunteers are trained to listen to your concerns and talk with you about whatever's on your mind - bullying, drug and alcohol concerns, relationships, stress, depression or any other issues you're facing. No issue is too big or too small! Calls and chats are confidential.

Contact Us

Our crisis specialists are available to talk by phone and chat or text every night. You can also call to connect with our substance use specialist from 2-10 pm Mon-Fri. (Call the same number and press 2) Text/Chat is available from 6pm - 9:30pm.
We care about your privacy!

# data[].attributes.attachment_link.description
Find the most typically requested services and resources or download our Where to Turn for Teens (WTTFTs) below. For more information or for further help, please contact us. You're not alone. There is someone that's willing to listen to you without judgment. Teen Link is a program of Crisis Connections that serves youth in Washington State.

# data[].attributes.attachment_link.readable_text
If Child Protective Services (CPS) is involved with your family, it is because someone was concerned about the health and safety of your child and notified CPS.
Your first call is to the social worker assigned to your child's case. That person can help you understand what is going on.

Contact your local child welfare office to find out how to get in touch with your child's social worker.

Frequently Asked Questions

What is Child Protective Services (CPS)?

Child Protective Services is a state agency that investigates reports of child abuse and neglect. Child safety is the first concern of Child Protective Services. They will work with both parents to safely care for their child. CPS can also go to court to remove a child from the parents' care if necessary to protect the child.

What is a "Dependency" case?

CPS files a "dependency petition" with the court if it believes that the child has been abused or neglected or is at risk of harm and must be removed from the mother and/or father's care. This begins a court process called a dependency case. At the court hearings, the CPS worker and both the mother and the father can provide information to the court. The judge or commissioner decides issues such as where the child should live, what services are needed to support the family and/or return the child to his or her mother or father and how often visits between the parents and child should occur.

What are my responsibilities as a parent to help raise my child?

Supporting and raising your child: Whether or not your child is currently living with you, your child still needs your time, attention, emotional and material support. It is important for a child to learn about his/her mother and father, family, culture and values so that the child can succeed in his/her own life. One way to do this is to consistently attend visits and plan age appropriate activities for your child. You should also be involved in other areas of your child's life such as school and recreational activities and your child's health care.
When a child is placed into state custody, the Division of Child Support will look at the finances of either the mother or father or both and decide what amount the parent(s) can pay towards the cost of the child's relative, foster or group home placement. It is very important that you open all mail from Child Support right away, follow instructions and provide accurate information about your current financial situation and other obligations, so that a reasonable plan can be created. Child Support issues can be stressful and there are parent support groups that can help you cope with this process.

Completing court ordered services: Reaching your goals for your case will largely depend on whether you complete the services ordered by the court. It is very important that you keep appointments, complete services and keep documents and reports that prove that you successfully completed services. Talk to your attorney as soon as possible if you have scheduling transportation or any other problems with completing court ordered services.

What if I have a complaint about CPS?

DCYF Constituent Relations responds to questions, concerns or complaints about DCYF services including Child Protective Services (CPS), Child and Family Welfare Services (CFWS), Family Reconciliation Services (FRS), Adoption Services and Foster Care.

Phone: (360) 902-8060 or 1-800 723-4831

Email: ConstRelations@dcyf.wa.gov

Office of the Family and Children's Ombudsman (OFCO) investigates complaints about state agency actions or inaction that involve:

Any child at risk of abuse, neglect or other harm

A child or parent involved with child protection or child welfare services.

OFCO intervenes and tries to solve problems when a state agency's action or inaction is unauthorized or unreasonable. OFCOP also makes recommendations to the Governor, the Legislature and agency officials to improve the child welfare system.

6840 Fort Dent Way, Suite 125
Mail Stop TT-99
Tukwila, WA 98188
www.ofco.wa.gov
Phone: (206) 439-3870 or (800) 571-7321
TTY: (206) 439-3789
FAX: (206) 439-3877

What are my rights as a parent?

Right to notice:

CPS must attempt to notify parents as soon as possible when law enforcement has placed your child in protective custody and transferred custody of your child to CPS.

CPS will explain the reasons for your child's removal and inform you of your legal rights.

You (or your attorney) will be given discovery at the court proceedings, which includes your CPS records. Some of the information in your CPS records may not be available at the time of court, due to an active investigation.

Once your case is closed you (or your attorney) may request all of your records from Public Disclosure.

Right to services: The child and both the mother and the father have a right to services to protect the child and strengthen the family. These services may include: individual, group, and family counseling; substance abuse treatment services; mental health services; assistance to address domestic violence, temporary child care and therapeutic services for families; and transportation to or from any of these services. You also have the right to participate with CPS in developing a case plan for your family.

Right to visit your child/children: Visiting your child is important. Visits between the parent and child are a right and can only be limited if necessary to protect the safety and welfare of the child. When, where and how often your visits happen will depend on the circumstances of your case.

Right to an attorney: Even if your child does not live with you, you have a right to be represented by an attorney in a child dependency case. Your attorney can look at the files, talk to CPS and other agencies, tell you about the law, help you understand your rights and help you at hearings. If you cannot afford a lawyer, the court will appoint one to represent you. Make sure you show up at all your scheduled hearings even if you have not yet been appointed an attorney. There will be an attorney there to represent you for that hearing.

The right to have a say in your child's placement: As the parent, you have the right to ask CPS and the court to place the child in your care. The child must be placed with either the mother or the father unless there are serious concerns about the child's safety and welfare. Even if the child is not placed with you, you can ask CPS and the courts to place the child with a relative or a non-relative if that person has a close relationship with the child. CPS must consider the mother and father's request for placement. Placement with a relative is preferred over placement in non-relative foster home.

Court related resources

Court forms and information about different legal actions (paternity, child support, divorce, parenting plans, housing and immigration, etc.) are available at:

Understanding the Dependency Court Process (DCYF 22-1499)
www.washingtonlawhelp.org
www.courts.wa.gov

CLEAR is Washington's toll-free centralized intake, advice and referral service for low-income people seeking free legal assistance with civil legal problems.

Phone: 1-888-201-1014

Washington State Office of the Public Defense:
www.opd.wa.gov

# data[].attributes.attachment_link.title
Department of Children, Youth & Families

# data[].attributes.attachment_link.description
If Child Protective Services (CPS) is involved with your family, it is because someone was concerned about the health and safety of your child and notified CPS. Your first call is to the social worker assigned to your child's case. That person can help you understand what is going on.

# data[].attributes.attachment_link.readable_text
Any person who has cause to believe that a child has suffered abuse or neglect should report such incidents.

Those people legally required to report child abuse or neglect are:

Medical practitioners

Nurses

Dentists

Social service counselors/therapists

Psychologists

Medical examiners

Pharmacists

School personnel

Child care providers

Law enforcement officers

Juvenile probation officers

Corrections employees

DSHS employees

DCYF employees

Placement and liaison specialists

Responsible living skills program staff

HOPE center staff

State family and children's ombudsman

Any volunteer in the ombudsman's office

Adults residing with child suspected to have been severely abused

# data[].attributes.attachment_link.title
Department of Children, Youth & Families

# data[].attributes.attachment_link.description
Any person who has cause to believe that a child has suffered abuse or neglect should report such incidents.

# data[].attributes.attachment_link.title
Seattle Children's Hospital, Foundation, and Research

# data[].attributes.attachment_link.description
One of the best children's hospitals in the country, as ranked by U.S. News & World Report, Seattle Children's Hospital, Foundation and Research Institute advance pediatric care.

# data[].attributes.body
Apply and search for local service in Washington

# data[].attributes.attachment_link.title
A website for families and individuals in Washington state - Parenthelp123

# data[].attributes.attachment_link.description
ParentHelp123 is a website for families and individuals in Washington state. Find health care benefits and information about Food Stamps, Apple Health for Kids, and services in your neighborhood.

# data[].attributes.body
Cocoon House is a non-profit that conducts outreach to, and provides short and long term housing for homeless and at-risk young people, including their children.

# data[].attributes.attachment_link.readable_text
BREAKING THE CYCLE OF HOMELESSNESS

More than 34% of the total homeless population is under the age of 24. Cocoon House is a non-profit that conducts outreach to, and provides short and long term housing for homeless and at-risk young people, including their children. Parents of teens can also find support for themselves and their families at Cocoon House so that young people do not become homeless.

# data[].attributes.attachment_link.description
More than 34% of the total homeless population is under the age of 24. Cocoon House is a non-profit that conducts outreach to, and provides short and long term housing for homeless and at-risk young people, including their children.

# data[].attributes.body
organization dedicated to serving youth and young families facing circumstances of homelessness, foster care and behavioral health challenges.

# data[].attributes.attachment_link.title
Services | Friends of Youth | East King County, Greater Seattle, Kirkland WA | Nonprofit

# data[].attributes.attachment_link.description
Friends of Youth is a nonprofit 501(c)(3) organization dedicated to serving youth and young families facing circumstances of homelessness, foster care and behavioral health challenges.

# data[].attributes.body
When teens find themselves in crisis or need a place to stay, they should know how and where to get help. Our nation’s young people deserve safety and shelter, and many youth feel they don’t have either. Thanks to Safe Place, immediate help is never too far away.

# data[].attributes.attachment_link.readable_text
We're Safe Place and we want to help.

When teens find themselves in crisis or need a place to stay, they should know how and where to get help. Our nation's young people deserve safety and shelter, and many youth feel they don't have either. Thanks to Safe Place, immediate help is never too far away.

Safe Place provides access to immediate help and supportive resources for youth in need. As a community initiative, the program designates schools, fire stations, libraries, and other youth-friendly organizations as Safe Place locations, which display the yellow and black sign.

Safe Place locations extend the doors of the local youth service agency or shelter to support teens in crisis situations, creating a safety net for youth.

Will you Support their Journey to Safety?

Right now, in your community, there are youth, like Amaya, who desperately need your help accessing safety. Prior to the Coronavirus Disease (COVID-19), Safe Place® provided a safety net for youth who were dealing with bullying, suicidal thoughts, homelessness, abuse, and neglect. Today, due to COVID-19, families are experiencing intensified containment measures and children are at a heightened risk of abuse, neglect, exploitation, and domestic violence. Situations like this can easily leave a young person needing someone to talk to - or a young person needing a safe place to go. There are many young people who have sought out safety from Safe Place. You can read about their "Journey to Safety" here.Your monetary contribution will help provide access to safety for youth in your community. Are you willing to help?

Connect with others at Safe Place Connect!

Safe Place Connect is a community forum where licensed Safe Place agencies and sites can discuss topics of interest, share resources, and connect to access a strong network of support. Log in now through the Support Center to join a discussion!

Where did you learn about Safe Place?

We'd love to hear how you learned about Safe Place. Participate in this Safe Place poll and see how the news is spreading to others across the country.

Is your community safe for young people?

We can't deny our world is growing. With growth comes increased opportunity, such as technology (both platform and skill), larger communities, and creative new ways to make our world easier and more convenient. However, these new opportunities and ways of living also increase the risk of unsafe situations and environments for young people. Technology provides a platform to make bullying and stalking easier. Larger communities and faster paced life-styles can create stress on families - even increasing the potential for drug and alcohol abuse. As we continue to open ourselves up to what the world has to offer, youth continue to be faced with more and increasingly difficult challenges. It's a critical time to ensure every young person has someplace to go and someone to help. Help make sure youth in your community aren't facing these challenges alone. Make your community a Safe Place community. Learn more today.

# data[].attributes.attachment_link.description
When teens find themselves in crisis or need a place to stay, they should know how and where to get help. Our nation's young people deserve safety and shelter, and many youth feel they don't have either. Thanks to Safe Place, immediate help is never too far away.

# data[].attributes.body
Almost everyone worries about their weight, at least occasionally. People with different types of eating disorders take such concerns to extremes, developing abnormal eating habits that threaten their wellbeing and even their lives.

# data[].attributes.attachment_link.readable_text
Almost everyone worries about their weight, at least occasionally. People with different types of eating disorders take such concerns to extremes, developing abnormal eating habits that threaten their wellbeing and even their lives. This eating disorder information answers the question "What are eating disorders?" and explains the types of eating disorders, who are at risk, the causes as well as treatment issues.

What Are the Different Kinds of Eating Disorders?

While there are over ten different eating disorders, the following eating disorder information focuses on the three most common ones:

Anorexia Nervosa: Those with anorexia nervosa (often just referred to as anorexia) have a distorted body image causing them to see themselves as overweight even when they're dangerously thin. They refuse to eat, exercise compulsively, and develop unusual eating habits such as refusing to eat in front of others; they lose large amounts of weight and may even starve to death.

Bulimia Nervosa: Those with bulimia nervosa (often referred to as just bulimia) eat excessive quantities of food, and then purge their bodies of the food and calories by using laxatives, enemas, diuretics, vomiting and/or exercising. Often acting in secret, they feel disgusted and ashamed as they binge, yet relieved of tension and negative emotions once they have purged.

Binge Eating Disorder: People with binge eating disorder experience frequent episodes of out-of-control eating, similar to bulimia; however, eating disorder information indicates binge eaters don't purge their bodies of excess calories.

Research emphasizes the importance of preventing problematic eating behaviors from evolving into full-fledged eating disorders. Anorexia and bulimia, for example, usually are preceded by very strict dieting and weight loss. Binge eating disorder can begin with occasional bingeing. Whenever eating behaviors start having a destructive impact on someone's functioning or self-image, it's time to become educated, research in-depth information about eating disorders, and see a trained mental health professional, such as a licensed psychologist experienced in treatment for eating disorders.

Who Suffers From Eating Disorders?

According to eating disorders information provided by the National Institute of Mental Health, adolescent and young women account for 90 percent of cases. But eating disorders aren't just a problem for teenage girls, as is so often depicted in the media. Older women, men, and boys can also develop disorders ( Eating Disorder Facts: Who Gets Eating Disorders?). An increasing number of ethnic minorities are also falling prey to these devastating illnesses.

People sometimes have eating disorders without their families or friends ever suspecting they have a problem. Aware their behavior is abnormal, but perhaps not understanding why, people with anorexia, bulimia or binge eating may withdraw from social contact, hide their behavior and deny their eating patterns are problematic. Making an accurate diagnosis requires the involvement of a licensed psychologist or other appropriate health professional.

What Causes Eating Disorders?

Certain psychological factors predispose people to develop eating disorders. Dysfunctional families or relationships are one factor. Personality traits are commonly noted in research and other literature as also contributing. Most people with eating disorders suffer from low self-esteem, perfectionism, feelings of helplessness and intense dissatisfaction with the way they look. Physical factors, such as genetics, also may play a role in putting people at risk. (read: Many Causes of Eating Disorders)

A wide range of situations can precipitate eating disorders in susceptible individuals. Some examples are:

Family members or friends may repeatedly tease people about their bodies, not aware this can be harmful.

Individuals may be participating in gymnastics or other sports that emphasize low weight or a certain body image.

Negative emotions or traumas such as rape, abuse, or the death of a loved one can also trigger eating disorders.

Even a happy event, such as giving birth, can lead to eating disorders because of the stressful impact of the event on an individual's new role and body image.

Unfortunately, once people start engaging in abnormal eating behaviors, the problem can perpetuate itself.

Why is it Important to Seek Treatment for Eating Disorders?

Eating disorder information and research indicates eating disorders are one of the psychological problems least likely to be treated. But eating disorders don't often go away on their own and leaving them untreated can have serious consequences. In fact, the National Institute of Mental Health estimates one in ten anorexia cases ends in death from starvation, suicide or medical complications like heart attacks or kidney failure.

Eating disorders can devastate the body. People are often unaware of the physical health problems and complications associated with eating disorders. They include:

Anemia

Heart palpitations

Hair and bone loss

Tooth decay

Inflammation of the esophagus (esophagitis)

Cessation of menstruation

High blood pressure

Diabetes

Other problems associated with obesity or starvation

Eating disorders are also associated with other mental illnesses. Researchers are unsure whether the eating disorder causes the mental illness or vice versa. What is clear, however, is that people with eating disorders suffer higher rates of other mental illness - including depression, anxiety disorders and substance abuse - than other people.

Find out where to get help for eating disorders.

Medical Professionals Aid in Eating Disorder Recovery

Through eating disorders therapy, psychologists play a vital role in the successful treatment of anorexia, bulimia and binge eating. They are integral members of the multidisciplinary team required to provide patient care and can be one of the sources of eating disorder information.

Other members of this team include:

Physician: to provide medical information, to rule out medical illnesses, determine any harm done to the person with the eating disorder, and provide medical attention, if necessary; prescribe medication, if necessary

Nutritionist: to help assess, provide information on healthy eating, and improve nutritional intake

Once the physician has ruled out medical complications, and possibly a nutritionist has been consulted, a psychologist identifies important issues needing attention. He will use the information gathered from the patient and others, including family members, to develop a treatment plan. This treatment plan could include:

Teaching eating disorder information about the causes and effects of the disorder

Using therapy to help the patient understand what lead to the eating disorder and replace destructive thoughts and behaviors with more positive ones

Working with the patient to focus on health rather than weight

Requesting the patient keep a food diary as a way of becoming more aware of the types of situations that trigger eating patterns

Changing a patient's thoughts and behaviors, and providing information is not enough, however. To ensure lasting improvement, psychologists and patients must work together to explore the psychological issues underlying the eating disorder.

To accomplish that, the following may be added to aid in the changing of thoughts and behaviors:

Psychotherapy focusing on improving a patient's personal relationships

Psychotherapy to help patients get beyond the situation that initially triggered the eating disordered behavior

Group therapy to provide support and informal eating disorder information

Family or marital therapy to improve relationships, and teach others about the condition and how to cope with it at home

Medication, particularly in bulimia

In-depth information on eating disorder recovery here.

Does Treatment Really Work?

Yes. Most eating disorders can be treated successfully by appropriately trained health and mental health care professionals. However, for many patients, treatment may need to be long-term and must initially include learning information about eating disorders.

Remember: The sooner treatment starts, the better. The longer abnormal eating patterns continue, the more deeply ingrained they become and the more difficult they are to treat.

Eating disorders can severely impair people's functioning and health. However, research indicates the prospects for long-term recovery are good for most people who seek help from appropriate professionals. Qualified therapists, such as licensed psychologists with experience in this area, can help those who suffer from eating disorders regain control of their eating behaviors and their lives.

Hopefully, we've answered the question: "What are eating disorders?" More specific information follows.

More Eating Disorders Articles
article references

# data[].attributes.attachment_link.title
What Are Eating Disorders? Eating Disorder Information

# data[].attributes.attachment_link.description
What are eating disorders? Get trusted, in-depth eating disorder information covering types, causes, treatment of eating disorders.

# data[].attributes.attachment_link.provider_name
National Institute of Mental Health (NIMH)

# data[].attributes.attachment_link.readable_text
Suicide is a major public health concern. More than 47,500 people die by suicide each year in the United States; it is the 10th leading cause of death overall. Suicide is complicated and tragic, but it is often preventable. For more information on suicide prevention, visit our health topic page or download our brochures.

Help raise awareness by sharing resources that help others recognize the warning signs for suicide and know how to get help.

Share These Graphics and Social Media Messages

Download and share these messages to help spread the word about suicide prevention. You can copy and paste the text into a tweet, email, or post. To share the image, right-click on it and select "save image as" to save the file to your computer. We encourage you to use the hashtag #ShareNIMH in your social media posts to connect with people and organizations with similar goals. For more ideas on how to use these resources, visit our help page.

Tips for Talking With Your Health Care Provider About Your Mental Health
Disponible en español
Don't wait for your health care provider to ask about your mental health. Start the conversation. Here are 5 tips to help prepare and guide you on how to talk to your health care provider about your mental health:
https://go.usa.gov/xV3hH #shareNIMH

Copy post to clipboard

Use Videos to Educate Others

Click "Copy Link" link to post these videos on social media, or embed them on your website.

Learn More About Suicide Prevention

# data[].attributes.attachment_link.title
Digital Shareables on Suicide Prevention

# data[].attributes.attachment_link.description
Suicide is a major public health concern. More than 47,500 people die by suicide each year in the United States; it is the 10th leading cause of death overall. Suicide is complicated and tragic, but it is often preventable. For more information on suicide prevention, visit our health topic page or download our brochures.

# data[].attributes.attachment_link.readable_text
People without health insurance often find themselves with limited options for affordable healthcare and free dental care, and their lives and health often depend on access to free medical clinics. Free Clinic Directory is the premier online destination for uninsured people to connect with affordable and free health clinics in their area. By clicking on a state, a person can find free and affordable clinic listings by county.

Each clinic listing comes with a wealth of information, including reviews, services provided and contact information. Clinic administrators can easily add listings to FreeClinicDirectory.org, and people who have used any of the listed clinic services can easily post reviews. Full clinic information is available to people who register for a free account.

# data[].attributes.attachment_link.title
Free Clinics and Community Health Centers | Low Cost Dental Care

# data[].attributes.attachment_link.description
People without health insurance often find themselves with limited options for affordable healthcare and free dental care, and their lives and health often depend on access to free medical clinics. Free Clinic Directory is the premier online destination for uninsured people to connect with affordable and free health clinics in their area.

# data[].attributes.body
Are you being bullied? Do you see bullying at your school? There are things you can do to keep yourself and the kids you know safe from bullying.

# data[].attributes.attachment_link.readable_text
Learn What To Do

Are you being bullied? Do you see bullying at your school? There are things you can do to keep yourself and the kids you know safe from bullying.
More Information

Get The Facts

Bullying is being mean to another kid over and over again. Bullying often includes:

Teasing

Talking about hurting someone

Spreading rumors

Leaving kids out on purpose

Attacking someone by hitting them or yelling at them

Bullying does not always happen in person. Cyberbullying is a type of bullying that happens online or through text messages or emails. It includes posting rumors on sites like Facebook, sharing embarrassing pictures or videos, and making fake profiles or websites.

# data[].attributes.attachment_link.description
Are you being bullied? Do you see bullying at your school? There are things you can do to keep yourself and the kids you know safe from bullying. More Information Bullying is being mean to another kid over and over again.

# data[].attributes.body
Always think about what you post. You never know what someone will forward. Being kind to others online will help to keep you safe. Do not share anything that could hurt or embarrass anyone.

# data[].attributes.body
When adults respond quickly and consistently to bullying behavior, they send the message that it is not acceptable. Research shows this can stop bullying behavior over time.

Parents, school staff, and other adults in the community can help kids prevent bullying by talking about it, building a safe school environment, and creating a community-wide bullying prevention strategy.

# data[].attributes.attachment_link.readable_text
Stop Bullying on the Spot

When adults respond quickly and consistently to bullying behavior they send the message that it is not acceptable. Research shows this can stop bullying behavior over time.

Parents, school staff, and other adults in the community can help kids prevent bullying by talking about it, building a safe school environment, and creating a community-wide bullying prevention strategy.

# data[].attributes.attachment_link.description
StopBullying.gov provides information from various government agencies on bullying, cyberbullying, prevention and response.

# data[].attributes.body
Links to local recreation and more.

# data[].attributes.attachment_link.description
Learn about the recreation programs, parks, and other community activities available in Arlington.

# data[].attributes.headline
WA State Employee Assistance Program (EAP)

# data[].attributes.subject
WA State Employee Assistance Program (EAP)

# data[].attributes.body
The Washington State Employee Assistance Program (EAP) is a free, confidential program created to promote the health, safety and well-being of public service employees. EAP services that help address work and personal concerns are available to more than 100,000 public service employees. When you're ready to get help, we're here for you.

The Washington State EAP is offering wellness resources to help you and your loved ones. Visit eap.wa.gov and use org code "ahs" or call 1-877-313-4455.

# data[].attributes.attachment_link.description
Washington State Employee Assistance Program

# data[].attributes.headline
Arlington School District Health Services Team 

# data[].attributes.subject
Arlington School District Health Services Team 

# data[].attributes.body
Arlington School District Health Services Team by building with contact information.

# data[].attributes.body
Academic Performance
– Improves attention and memory

Brain Health
– Reduces risk of depression

Muscular Fitness
– Builds strong muscles and endurance

Heart and Lung Health
– Improves blood pressure and aerobic fitness

Cardiometabolic Health
– Helps maintain normal blood sugar levels

Long-term Health
– Reduces risk of several chronic diseases, including type 2 diabetes and obesity

Bone Strength
– Strengthens bones

Healthy Weight
– Helps regulate body weight and reduce body fat

# data[].attributes.attachment_link.readable_text
Official websites use .gov

A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS

A lock ( ) or https:// means you've safely connected to the .gov website. Share sensitive information only on official, secure websites.

Children 3 to 5 need to be active throughout the day.

Children and adolescents 6 to 17 need to be active for at least 60 minutes every day.

Recommendations

The amount and types of physical activity recommended vary by a child's age.

Children 3 to 5

Should be physically active throughout the day for growth and development.

Adult caregivers should encourage children to be active when they play, for example by jumping or riding a tricycle.

Children and adolescents 6 to 17

This group needs 60 minutes or more of moderate-to-vigorous intensity physical activity each day, including:

Aerobic activity: Most of the daily 60 minutes or more should include activities such as walking, running, or anything that makes their hearts beat faster. At least 3 days a week should include vigorous-intensity activities.

Muscle-strengthening: Includes activities like climbing or doing push-ups, at least 3 days a week.

Bone-strengthening: Includes activities such as jumping or running, at least 3 days a week.

Sixty minutes of activity a day may sound like a lot, but don't worry! Your children may already be meeting the recommended physical activity levels. Learn ways to encourage children to participate in a variety of activities that are age-appropriate and enjoyable.

Want to see what counts? Check out examples of aerobic, muscle-strengthening, and bone-strengthening activities for children and adolescents.

Also, school-based physical activity can help children meet the recommended 60 minutes or more of daily physical activity.

Resource

Check out this age chart for a quick snapshot of the recommended amount of weekly activity for children and teens.

Common questions

On a scale of 0 to 10, where sitting is a 0 and the highest level of physical activity is 10, moderate-intensity activity is 5 or 6. Vigorous-intensity activity is 7 or 8.

When children engage in moderate-intensity activity, their hearts beat faster and they breathe much harder than when they are at rest or sitting. When children walk to school with friends each morning, they're probably doing moderate-intensity aerobic activity. But when children run or chase others while playing tag during recess, they're probably doing vigorous-intensity activity.

Some physical activity is better suited for children than adolescents. For example, younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym, or climb trees.

Children do not usually need formal muscle-strengthening programs, such as weightlifting. As children grow older and become adolescents, they may start structured weightlifting programs. They may do these types of programs along with their sports team practices.

There are many ways to make physical activity part of a child or adolescent's life. Learn more here.

# data[].attributes.attachment_link.description
Learn how much physical activity children and adolescents ages 3 to 17 need.

# data[].attributes.body
Proper hydration is key to staying in tip-top shape mentally and physically. Want to improve your mood, skin, digestion, and energy? Water may be the answer

# data[].attributes.attachment_link.readable_text
What's the big deal?

It's common to hear that water is essential for your health. But why?

This substance makes up a majority of your body weight and is involved in many important functions, including:

flushing out waste from your body

regulating body temperature

helping your brain function

You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake.

Read on to learn more ways water can help improve your well-being.

Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It's essential for breaking down solid food and keeping your mouth healthy.

Your body generally produces enough saliva with regular fluid intake. However, your saliva production may decrease as a result of age or certain medications or therapies.

If your mouth is drier than usual and increasing your water intake isn't helping, see your doctor.

Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments.

Your sweat keeps your body cool, but your body temperature will rise if you don't replenish the water you lose. That's because your body loses electrolytes and plasma when it's dehydrated.

If you're sweating more than usual, make sure you drink plenty of water to avoid dehydration.

Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.

Your body uses water to sweat, urinate, and have bowel movements.

Sweat regulates body temperature when you're exercising or in warm temperatures. You need water to replenish the lost fluid from sweat.

You also need enough water in your system to have healthy stool and avoid constipation.

Your kidneys are also important for filtering out waste through urination. Adequate water intake helps your kidneys work more efficiently and helps to prevent kidney stones.

Drinking plenty of water during physical activity is essential. Athletes may perspire up to 6 to 10 percent of body weight during physical activity.

Hydration also affects your strength, power, and endurance.

You may be more susceptible to the effects of dehydration if you're participating in endurance training or high-intensity sports such as basketball.

Negative effects of exercise in the heat without enough water can include serious medical conditions, like decreased blood pressure and hyperthermia. Extreme dehydration can cause seizures and even death.

Eating fiber isn't the only way to prevent constipation. It's also important to maintain your water intake so your bowel movements contain enough water.

If you don't consume enough water, magnesium, and fiber, you may be more likely to experience constipation.

If you're already constipated, you may find that drinking carbonated water as well as plain water can help ease your symptoms.

Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals.

Research shows the body adapts to changes in the consistency of food and stomach contents, whether more solid or more liquid.

Studies have linked body fat and weight loss with drinking water in both overweight and . Drinking more water while dieting and exercising may just help you lose extra pounds.

Drinking enough water can help prevent certain medical conditions. These include:

Water also helps you absorb important vitamins, minerals, and nutrients from your food, which will increase your chances of staying healthy.

Drinking water may activate your metabolism. A boost in metabolism has been associated with a positive impact on energy level.

One study found that drinking 500 milliliters of water boosted the metabolic rate by 30 percent in both men and women. These effects appeared to last over an hour.

Proper hydration is key to staying in tip-top cognitive shape. indicates that not drinking enough water can negatively impact your focus, alertness, and short-term memory.

Dehydration is the result of your body not having enough water. And because water is imperative to so many bodily functions, dehydration can be very dangerous.

Severe dehydration can result in a number of severe complications, including:

swelling in your brain

kidney failure

seizures

Make sure you drink enough water to make up for what's lost through sweat, urination, and bowel movements to avoid dehydration.

Being attentive to the amount of water you drink each day is important for optimal health. Most people drink when they're thirsty, which helps regulate daily water intake.

According to the National Academies of Sciences, Engineering, and Medicine, general water intake (from all beverages and foods) that meet most people's needs are:

about 15.5 cups of water (125 ounces) each day for men

about 11.5 cups (91 ounces) daily for women

People get about 20 percent of their daily water intake from food. The rest is dependent on drinking water and water-based beverages. So, ideally men would consume about 100 ounces (3.0 liters) of water from beverages, and women, about 73 ounces (2.12 liters) from beverages.

You'll have to increase your water intake if you're exercising or living in a hotter region to avoid dehydration.

Other ways to assess hydration include your thirst and the color of your urine. Feeling thirsty indicates your body is not receiving adequate hydration. Urine that is dark or colored indicates dehydration. Pale or non-colored urine typically indicates proper hydration.

Water is important to nearly every part of your body. Not only will hitting your daily recommended intake help you maintain your current state of being, it may even improve your overall health.

Here are some ideas for how you can be sure you drink enough:

Carry a water bottle with you wherever you go. This way you can drink whenever the need strikes.

Keep track of your intake. Aim to take in optimum amounts every day, a minimum of half your body weight in ounces.

Pace yourself to approach half of your recommended consumption by midday. You can always finish about an hour before you plan to sleep.

# data[].attributes.attachment_link.title
Why Is Water Important? 16 Reasons to Drink Up

# data[].attributes.attachment_link.description
We know water is important - but why? Not only does water make up a majority of your body weight, it's involved in many important functions, including flushing out waste from your body, regulating body temperature, and helping your brain function. Here are other ways water can help improve your overall well-being.

# data[].attributes.body
Having a well-rounded diet is important so we can feel our best. Check out this link for healthy nutrition tips.

# data[].attributes.attachment_link.readable_text
An eating plan that helps promote health and manage weight includes a variety of healthy foods.

Comfort foods, in limited amounts, can be part of healthy eating patterns.

Why it's important

People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.

According to the Dietary Guidelines for Americans 2020-2025, a healthy eating plan:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

Includes a variety of protein foods. Healthful options include seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.

Is low in added sugars, sodium (salt), saturated fats, trans fats, and cholesterol.

Stays within your daily calorie needs.

USDA's MyPlate Plan can identify what to eat, how much to eat from the different food groups, and how to stay within your recommended calorie allowance. My Food Diary can help you track meals and snacks.

Keep reading for specific tips for fruit, vegetables, calcium-rich foods, meat, and comfort food.

Fruit

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas, such as mangos, pineapples, or kiwis. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Vegetables

Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (pan-fry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish-just microwave and serve. Frozen peppers, broccoli, or onions can give stews and omelets a quick and convenient boost of color and nutrients.

Look for frozen and canned vegetables without added salt, butter, or cream sauces.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

Fortified soy alternatives and canned sardines and salmon are also good sources of calcium. Vitamin D aids in calcium absorption. Sources of vitamin D can include:

Fortified drinks such as milk and fortified soy beverages.

Fortified foods such as yogurt or some cereals.

Some seafoods.

Meats

If your favorite recipe calls for frying fish or breading chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends or search the internet and magazines for recipes with fewer calories. You might be surprised to find you have a new favorite dish!

Comfort foods

You can still enjoy your favorite foods, even if they are high in calories, fat, or added sugars. The key is eating them only once in a while.

Some general tips for comfort foods:

Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.

Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.

Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently.

For example, a macaroni and cheese recipe might include whole milk, butter, and full-fat cheese. You can try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach, and tomatoes. Remember to not increase your portion size.

# data[].attributes.attachment_link.title
Tips for Healthy Eating for a Healthy Weight

# data[].attributes.attachment_link.description
An eating plan that helps promote health and manage weight includes a variety of healthy foods.