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Use as needed to care for your wellness

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877-565-8860

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Give an Hour

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Give an Hour providers are licensed mental health professionals who have agreed to provide services in their areas of expertise. They generously donate one hour per week for a minimum of one year to provide mental health support at no charge to our clients.

Our providers are aware that Give an Hour is a nonpolitical organization whose mission is to harness the skill and expertise of volunteer professionals to increase the likelihood that those in need will receive the support and care they deserve. Since 2005, we have focused on assisting military personnel and their families as they cope with the effects of their time in the service.

In 2016, we began expanding our efforts to address the mental health needs of additional populations. Give an Hour® providers agree to conduct their practice using the highest ethical standards and to respect and honor the dignity and individuality of those who seek their assistance from our approved populations.

We do not prescreen mental health professionals who join our network. We do verify that they are licensed and in good standing in their stated profession. We expect you to take all precautions to ensure that your relationship with a provider is safe and successful.

Give an Hour® specifically disclaims all warranties and liabilities regarding its providers.

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Give an Hour providers are licensed mental health professionals who have agreed to provide services in their areas of expertise. They generously donate one hour per week for a minimum of one year to provide mental health support at no charge to our clients.

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Give an Hour

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Looking for Information to Share?

Give an Hour and the Campaign to Change Direction want to underscore the importance of your mental health. Here are some resources for your emotional health as well as your physical health!

Fill out the form below to download your copies of these Emotional Wellbeing Resources. Share these resources on your social media platforms with your family, friends, and coworkers. You can also print out the posters for your home refrigerator or home office!

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Emotional Wellbeing Resources - Give an Hour

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Looking for Information to Share? Give an Hour and the Campaign to Change Direction want to underscore the importance of your mental health. Here are some resources for your emotional health as well as your physical health! Fill out the form below to download your copies of these Emotional Wellbeing Resources.

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University of St. Thomas offering pro bono counseling services to first responders, medical professionals, and teachers

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THE PERSONAL ATTENTION YOU DESERVE

With a student to faculty ratio of just 11:1 and an online success coach for every undergraduate student, you'll get the personal attention you need to maximize your potential. Secure your future now at UST.

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With a student to faculty ratio of just 11:1 and an online success coach for every undergraduate student, you'll get the personal attention you need to maximize your potential. Secure your future now at UST.

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Texans Recovering Together

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Red Cross Virtual Family Assistance Center

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Red Cross Virtual Family Assistance Center

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American Financial Solutions is a division of the North Seattle Community College Foundation, a non-profit organization. We provide budget, debt and credit counseling services.

866-732-3511
https://www.myfinancialgoals.org/covid-19 Army Emergency Relief
Financial Assistance for Army members

866-878-6378 or call Red Cross SAF at 877-272-7337
https://www.armyemergencyrelief.org/covid19/ Aunt Bertha The Social Care Network
Search for free or reduced cost services like medical care, food, job training, and more.
https://www.auntbertha.com/ Because I Said I Would
Because I Said I Would is a 501(c)(3) nonprofit dedicated to the betterment of humanity through promises made and kept. We are launching a new Unemployment Transition Program for COVID-19 Job Loss which aims to improve mental health outcomes by providing individuals with skills training that builds resiliency and leads to life-sustaining employment. As part of the program, we are also seeking families who have lost someone to COVID-19 to be recipients for our service projects.

(216) 226-3770

https://becauseisaidiwould.org/unemployment/ AND https://becauseisaidiwould.org/bereavement/
The Brave of Heart Fund
The Fund is designed to provide financial support in the form of charitable relief grants to support the families of healthcare workers who lose their lives to COVID-19.
(855) 334-7932 https://www.braveofheartfund.com/ CARES Act
The CARES Act was passed by the Federal Government to provide financial support to citizens while they are being affected by the virus. The attached link allows the client to check the status of that payment.

800-829-1040
https://www.irs.gov/coronavirus-tax-relief-and-economic-impact-payments

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American Financial Solutions is a division of the North Seattle Community College Foundation, a non-profit organization. We provide budget, debt and credit counseling services. 866-732-3511 https://www.myfinancialgoals.org/covid-19 Army Emergency Relief Financial Assistance for Army members 866-878-6378 or call Red Cross SAF at 877-272-7337 https://www.armyemergencyrelief.org/covid19/ Aunt Bertha The Social Care Network Search for free or reduced cost services like medical care, food, job training, and more.

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Self care

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National Day of Service 2021 - Help Our Hospital Heroes

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Dr. Hotez answers questions about the vaccines

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Dr. Hotez answers questions about the vaccines

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Free mental health counseling for teachers

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Free mental health counseling for teachers

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HOUSTON - The University of St. Thomas is expanding its "Healing Our Heroes" initiative by offering free mental health counseling services to teachers.

UST first launched its program in September 2020 as a way to give back to the community during this pandemic by offering free mental health counseling to front line workers, including health care workers and first responders in the Houston area.
Long term impact of pandemic stress believed to be significant
Mental health experts believe the long term impact of pandemic stress and fatigue on teachers could be significant. They have so many new demands they have to meet.

"The stress and fatigue teaching online can cause teachers right now is something that we really need to handle now," said Dr. Grant Sasse, clinic director, Healing Our Heroes.

Educators are facing even more of a strain during the COVID-19 pandemic as they continue to work longer hours and adjust to their new normal, one that for many includes teaching remotely.
Free sessions available for K-12 teachers
The sessions begin Jan. 11 and are offered Tuesdays, Thursdays and Fridays during UST's spring academic semester, which ends in early May 2021. The virtual sessions will be conducted by counselors in training and supervised by a licensed professional counselor.

"We have all the technology, we have all the space. we have everything up and running so we can have a full caseload in here now," Dr. Sasse said.
Mental health counseling benefits for teachers
Dr. Sasse said teachers are so busy helping others, their own needs go unmet. UST's mental health counseling will give them the support they need.

"I think if teachers seek help during, really, the intense periods like right now, I think it will make it a lot easier to get back in the swing of things once we are back to face to face," Dr. Sasse said.

The clinic is ready to accept you calls and is also working with the university to get the word out about it's free services to educators in rural districts across the greater Houston area.

If you're a teacher and would like to schedule an appointment, call 713-525-3879.

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Free mental health counseling services offered as teachers face mounting pandemic stress

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HOUSTON - The University of St. Thomas is expanding its "Healing Our Heroes" initiative by offering free mental health counseling services to teachers. UST first launched its program in September 2020 as a way to give back to the community during this pandemic by offering free mental health counseling to front line workers, including health care workers and first responders in the Houston area.

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Employee Mental Health and Well Being COVID-19

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Employee Mental Health and Well Being COVID-19

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Some good insights into helping employees

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Working together: Tips for frontline staff

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Working together: Tips for frontline staff

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HGI talks about the challenges for this holiday season

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HGI talks about the challenges for this holiday season

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Faith in Therapy: The Intersection of Black Mental Health and Spirituality

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Faith in Therapy: The Intersection of Black Mental Health and Spirituality

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Log into Facebook to start sharing and connecting with your friends, family, and people you know.

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Give an Hour & Change Direction

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Thank you Front Line Workers

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Thank You Frontline Workers | “For Good” | WICKED

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Healthy Habits of Emotional Well-being BINGO 

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Healthy Habits of Emotional Well-being BINGO 

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Play Bingo with family and friends involving healthy habits

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A website to look around and browse and take what speaks to you

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A website to look around and browse and take what speaks to you

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COVID-19 Alert: we are in the midst of a mental health crisis! Be educated on how to navigate these issues. Continue Reading "

Check out our free library of over 100 short animated videos on mental health, substance use and suicide prevention topics

View videos

Our Provider Learning Hubs include certification courses with companion client videos to reinforce skills learned

Our Learning Solutions

Our learning theory model is proven to be the most effective way to translate knowledge learned to long-term behavior change

Learn About Our Methodology

"One of the biggest challenges in combating our nation's mental health and addiction crisis has been a lack of a centralized source for credible, user-friendly information to increase literacy on these complex topics. Our online learning solutions fill this need by teaching providers how to treat strategically using evidence based interventions, consumers how to understand their treatment options better, and employers how to support their staff more effectively."

"Our development process is so unique and complex we've decided to patent it! We weave together research, creative, and clinical review at every stage ensuring our learning solutions are evidence based, trauma informed, and non-triggering."

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COVID-19 Alert: we are in the midst of a mental health crisis! Be educated on how to navigate these issues.

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Link to Click2Houston's resource list

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HOUSTON - The coronavirus pandemic has impacted our daily lives and the mental well-being of millions worldwide.

In support of mental health awareness month, observed in May, we gathered a list of resources available to Houston-area residents as they face the COVID-19 era.

Local support and resources:

The Greater Heights Holistic Psychiatry is offering free psychiatric consultations via tele-psychiatry for people dealing with stress related to the pandemic but who cannot afford a mental health provider due to financial hardship. For a free consultation, click here.

Houston therapist Dr. Ronald Swatzyna, director and chief scientist at Houston Neuroscience Brain Center, is offering free mental health sessions to first responders. For help, reach out to his office at (713) 299-6006.

Fort Bend County has different behavioral health services available for those who may be experiencing excessive anxiety or other mental well-being concerns. Its mental health resource line is available from 9 a.m. to 5 p.m. Monday through Friday and from 10 a.m. to 2 p.m. Saturdays and Sundays at (832) 363-7094.

Local and state hotlines:

The Texas Health and Human Services launched a mental health support line that offers trauma-informed support and psychological first aid to those experiencing stress and anxiety related to COVID-19, according to the Harris Center for Mental Health and IDD. The line is available 24/7 to all Texans at (833) 986-1919.

The Texana Center is helping those who are having a mental health crisis through its crisis hotline at 1(800) 633-5686.

Other resources:

The Substance Abuse and Mental Health Services Administration is a national hotline dedicated to those who may feel emotional distress related to a crisis. The support service is toll-free, multilingual and available 24/7. Call 800-985-5990 or text TalkWithUs to 66746 to connect with a trained crisis counselor.

Mental Health of America is providing a free mental health test through an online screening to help determine if you are dealing with depression, anxiety, or other mental health conditions. To take the test, click here.

The Pandemic Crisis Services Response Coalition has created a website specifically to provide accurate resources for mental health crisis services. Find the resources here.

The Centers for Disease Control has resources for stress and coping through COVID-19 on its website.

The World Health Organization has a Q&A video available on its YouTube page with its mental health expert Aisha Malik. Find the video here.

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HERE 2 HELP: All the mental health resources you need to know about as you face COVID-19 era

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HOUSTON - The coronavirus pandemic has impacted our daily lives and the mental well-being of millions worldwide. In support of mental health awareness month, observed in May, we gathered a list of resources available to Houston-area residents as they face the COVID-19 era.

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The Alliance

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What does it mean
to be a refugee?

About 60 million people around the globe have been forced to leave their homes to escape war, violence and persecution. The majority have become Internally Displaced Persons, meaning they fled their homes but are still in their own countries. Others, referred to as refugees, sought shelter outside their own country. But what does that term really mean? Benedetta Berti and Evelien Borgman explain.

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What does it mean to be a refugee? About 60 million people around the globe have been forced to leave their homes to escape war, violence and persecution. The majority have become Internally Displaced Persons, meaning they fled their homes but are still in their own countries.

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Connecting within the Veterans & Senior Communities during COVID

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Connecting within the Veterans & Senior Communities during COVID

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If you search for mental health, you may find apps to help with your emotional health and much, much more. Check out the entire site and you may find something new and different.

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BridgingApps and Easter Seals Houston are committed to your health and safety. This information is not intended to be medical advice. Please see your doctor if you have any medical questions. What is it: A new virus that has spread...

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BridgingApps and Easter Seals Houston are committed to your health and safety. This information is not intended to be medical advice. Please see your doctor if you have any medical questions. What is it: A new virus that has spread...

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Life is filled with uncertainty, especially at times like this. While many things remain outside your control, your mindset is key to coping with difficult circumstances and facing the unknown.

The role of uncertainty in life

Uncertainty is all around us, never more so than today. The current COVID-19 pandemic has heightened uncertainty over the economy, employment, finances, relationships, and of course, physical and mental health. Yet as human beings, we crave security. We want to feel safe and have a sense of control over our lives and well-being. Fear and uncertainty can leave you feeling stressed, anxious, and powerless over the direction of your life. It can drain you emotionally and trap you in a downward spiral of endless "what-ifs" and worst-case scenarios about what tomorrow may bring.

We're all different in how much uncertainty we can tolerate in life. Some people seem to enjoy taking risks and living unpredictable lives, while others find the randomness of life deeply distressing. But all of us have a limit. If you feel overwhelmed by uncertainty and worry, it's important to know that you're not alone; many of us are in the same boat at this time. It's also important to realize that no matter how helpless and hopeless you feel, there are steps you can take to better deal with uncontrollable circumstances, alleviate your anxiety, and face the unknown with more confidence.

Learning to cope with uncertainty

While we may not wish to acknowledge it, uncertainty is a natural and unavoidable part of life. Very little about our lives is constant or totally certain, and while we have control over many things, we can't control everything that happens to us. As the coronavirus outbreak has shown, life can change very quickly and very unpredictably. You may have suddenly become sick, lost your job, or found yourself struggling to put food on the table or keep your family safe. You may be anxious about when the pandemic will end or if life will ever return to normal.
[Read: Coronavirus Mental Health Toolkit]
To cope with all this uncertainty, many of us use worrying as a tool for trying to predict the future and avoid nasty surprises. Worrying can make it seem like you have some control over uncertain circumstances. You may believe that it will help you find a solution to your problems or prepare you for the worst. Maybe if you just agonize over a problem long enough, just think through every possibility, or read every opinion online, you'll find a solution and be able to control the outcome. Unfortunately, none of this works. Chronic worrying can't give you more control over uncontrollable events; it just robs you of enjoyment in the present, saps your energy, and keeps you up at night. But there are healthier ways to cope with uncertainty-and that begins with adjusting your mindset.

The following tips can help you to:

Focus on controlling those things that are under your control

Challenge your need for certainty.

Learn to better tolerate, even embrace, the inevitable uncertainty of life.

Reduce your anxiety and stress levels.

Tip 1: Take action over the things you can control

Much about life is uncertain at the moment-and many things remain outside of your control. But while you can't control the spread of a virus, the recovery of the economy, or whether you'll have a pay check next week, you're not totally powerless. Whatever your fears or personal circumstances, instead of worrying about the uncontrollable, try to refocus your mind on taking action over the aspects that are within your control.

For example, if you've lost your job or income during this difficult time, you still have control over how much energy you put into searching online for work, sending out resumes, or networking with your contacts. Similarly, if you're worried about your health amid the coronavirus pandemic, you can take action by regularly washing your hands, cleaning surfaces, avoiding crowds, and looking out for vulnerable friends and neighbors.

By focusing on the aspects of a problem that you can control in this way, you'll switch from ineffective worrying and ruminating into active problem-solving. Of course, all circumstances are different and you may find that in some situations all you can control is your attitude and emotional response.

Actively deal with your emotions

When circumstances are out of your control, it's easy to become overwhelmed by fear and negative emotions. You may think that bottling up how you feel, trying to put on a brave face, or forcing yourself to be positive will provide the best outcome. But denying or suppressing your emotions will only increase stress and anxiety and make you more vulnerable to depression or burnout.

When you can do nothing else about a situation, you can still actively face up to your emotions -even the most negative and fearful ones. Allowing yourself to experience uncertainty in this way can help you reduce stress, better come to terms with your circumstances, and find a sense of peace as you deal with challenges.

Tip 2: Challenge your need for certainty

While uncertainty and change are inescapable parts of life, we often adopt behaviors to try to cope with the discomfort they can bring. In addition to worrying through every possible scenario, you may:

Excessively seek reassurance from others. You repeatedly ask friends or loved ones if you're making the right decision, endlessly research information online, or seek out expert advice in an effort to remove uncertainty from your life.

Micromanage people. You refuse to delegate tasks to others, either at work or home. You may even try to force people around you to change, to make their behavior more predictable for you.

Procrastinate. By not making decisions, you hope to avoid the uncertainty that inevitably follows. You'll find ways to delay or postpone acting-or even avoid certain situations all together-in an attempt to prevent bad things from happening.

Repeatedly check things. You call or text your family, friends, or kids again and again to make sure they're safe. You check and re-check emails, texts, or forms before sending, double-check lists to ensure you haven't missed anything that could have repercussions on the predictability of the future.

How to challenge these behaviors

You can challenge the behaviors you've adopted to alleviate the discomfort of uncertainty by asking yourself the following questions:

1. What are the advantages of certainty? What are the disadvantages?
Life can change in a moment and it is filled with unexpected events and surprises-but that's not always a bad thing. For every unpleasant surprise, such as a traffic accident or serious medical diagnosis, there are good things that happen out of the blue as well-a dream job offer, a surprise pay rise, or an unexpected phone call from an old friend. Opportunity often arises from the unexpected and having to face uncertainty in life can also help you learn to adapt, overcome challenges, and increase your resiliency. It can help you to grow as a person.

2. How much can you be absolutely certain about in life?
Does anyone have a job for life, a guarantee of good health, or absolute certainty over what tomorrow will bring? Behaviors such as worrying, micromanaging, and procrastinating offer the illusion of having some control over a situation, but what do they change in reality? The truth is no matter how much you try to plan and prepare for every possible outcome, life will find a way of surprising you. All striving for certainty really does is fuel worry and anxiety.

3. Do you assume bad things will happen just because an outcome is uncertain? What is the likelihood they will?
When you're faced with uncertainty, it's easy to overestimate the likelihood of something bad happening-and underestimate your ability to cope if it does. But given that the likelihood of something bad happening is low, even at this precarious time, is it possible to live with that small chance and focus instead on the more likely outcomes? Ask your friends and family how they cope with uncertainty in specific circumstances. Could you do the same?

By challenging your need for certainty, you can begin to let go of negative behaviors, reduce stress and worry, and free up time and energy for more practical purposes.

Tip 3: Learn to accept uncertainty

No matter how much you strive to eliminate doubt and volatility from your life, the truth is you already accept a lot of uncertainty every day. Each time you cross a street, get behind the wheel of a car, or eat takeout or restaurant food you're accepting a level of uncertainty. You're trusting that the traffic will stop, you won't have an accident, and everything you're eating is safe. The chances of something bad happening in these circumstances is small, so you accept the risk and move on without requiring certainty. If you're religious, you also likely accept some doubt and uncertainty as part of your faith.

When irrational fears and worries take hold, it can be hard to think logically and accurately weigh up the probability of something bad happening. To help you become more tolerant and accepting of uncertainty, the following steps can help:

Identify your uncertainty triggers. A lot of uncertainty tends to be self-generated, through excessive worrying or a pessimistic outlook, for example. However, some uncertainty can be generated by external sources, especially at times like this. Reading media stories that focus on worst-case scenarios, spending time on social media amid rumors and half-truths, or simply communicating with anxious friends can all fuel your own fears and uncertainties. That's the reason why so many people are panic-buying toilet paper at the moment-they see others doing it and it feeds their own fears. By recognizing your triggers, you can take action to avoid or reduce your exposure to them.

Recognize when you feel the need for certainty. Notice when you start to feel anxious and fearful about a situation, begin to worry about what-ifs, or feel like a situation is far worse than it actually is. Look for the physical cues that you're feeling anxious. You might notice the tension in your neck or shoulders, shortness of breath, the onset of a headache, or an empty feeling in your stomach. Take a moment to pause and recognize that you're craving reassurance or a guarantee.

Allow yourself to feel the uncertainty. Instead of engaging in futile efforts to gain control over the uncontrollable, let yourself experience the discomfort of uncertainty. Like all emotions, if you allow yourself to feel fear and uncertainty, they will eventually pass. Focus on the present moment and your breathing and allow yourself to simply feel and observe the uncertainty you're experiencing. Take some slow, deep breaths or try a meditation to keep you anchored in the present.

Let go. Respond to the what-ifs running through your head by acknowledging that you're not a fortune teller; you don't know what will happen. All you can do is let go and accept the uncertainty as part of life.

Shift your attention. Focus on solvable worries, taking action on those aspects of a problem that you can control, or simply go back to what you were doing. When your mind wanders back to worrying or the feelings of uncertainty return, refocus your mind on the present moment and your own breathing.

Accepting uncertainty doesn't mean not having a plan

Accepting uncertainty doesn't mean you shouldn't have a plan for some of life's unforeseen circumstances. It's always good to have some savings put by in case of unexpected expenses, keep a preparedness kit handy if you live in an area at risk for earthquakes or hurricanes, or have a plan if you or a loved one falls ill. But you can't prepare for every possible scenario. Life is simply too random and unpredictable.

Tip 4: Focus on the present

Uncertainty is often centered on worries about the future and all the bad things you can anticipate happening. It can leave you feeling hopeless and depressed about the days ahead, exaggerate the scope of the problems you face, and even paralyze you from taking action to overcome a problem.

One of the surest ways to avoid worrying about the future is to focus on the present. Instead of trying to predict what might happen, switch your attention to what's happening right now. By being fully connected to the present, you can interrupt the negative assumptions and catastrophic predictions running through your mind.

You can learn to purposely focus your attention on the present through mindfulness. With regular practice, mindfulness can help change your preoccupation with future worries to a stronger appreciation of the present moment-as well as help calm your mind, ease stress, and boost your overall mood.

You can start a mindfulness practice by following an audio meditation or incorporating it into an exercise program, such as walking. Using mindfulness to stay focused on the present can take perseverance. Initially, you may find that your focus keeps wandering back to your future fears and worries-but keep at it. Each time you focus your attention back on the present, you're strengthening a new mental habit that can help you break free of uncertainty.

Tip 5: Manage stress and anxiety

Taking steps to reduce your overall stress and anxiety levels can help you interrupt the downward spiral of negative thoughts, find inner calm, and better cope with the uncertainty in your life.

Get moving. Exercise is a natural and effective stress-reliever and anti-anxiety treatment. Try adding a mindfulness element and focusing on how your body feels as you move. Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.

Make time for relaxation. Choose a relaxation technique such as meditation, yoga, or deep breathing exercises and try to set aside time each day for regular practice.

Get plenty of sleep. Excessive worry and uncertainty can disturb your sleep-just as a lack of quality sleep can fuel anxiety and stress. Improving your daytime habits and taking time to relax and unwind before bed can help you to sleep better at night.

Eat a healthy diet. Eating healthy meals can help maintain your energy levels and prevent mood swings. Avoid sugary and processed foods and try to add more omega-3 fats-from salmon, walnuts, soybeans, and flaxseeds-to give your overall mood a boost.

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Dealing with Uncertainty During the Coronavirus Pandemic

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Uncertainty is all around us, never more so than today. The current COVID-19 pandemic has heightened uncertainty over the economy, employment, finances, relationships, and of course, physical and mental health. Yet as human beings, we crave security. We want to feel safe and have a sense of control over our lives and well-being.

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Alliance for Multicultural Community Services

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Alliance for Multicultural Community Services

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You Tube channel with many videos to choose from

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Alliance For Multicultural Community Services

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Established in 1985, The Alliance is a nonprofit organization based in Houston, Texas. We create opportunities for refugees, immigrants, and underserved resi...

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Resources to support mental health during COVID

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Resources to support mental health during COVID

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The Suicide Prevention Resource Center (SPRC) has compiled a selection of web pages and information sheets on mental health and coping with the effects of COVID-19. These resources are a selection from key organizations in the field. We will continue to update this list as new resources become available.
*Note: For crisis counseling and support related to COVID-19, call the Disaster Distress Helpline (1-800-985-5990) or text TalkWithUs to 66746. For those experiencing a suicidal crisis, call the National Suicide Prevention Lifeline (1-800-273-8255), or text HOME to 741741 for the Crisis Text Line.
Click on each audience below to see the resources for that group:

Mental Health Professionals

Health Care Workers and First Responders

American Indians and Alaska Natives

Colleges and Universities

COVID-19 Resource Lists from Our Partners

The National Action Alliance for Suicide Prevention (Action Alliance) has developed a list of resources on safe messaging and for some specific populations.

The Zero Suicide Institute (ZSI) has developed a resource list for health care leaders and mental health professionals that addresses safe suicide care.

The Substance Abuse and Mental Health Services Administration (SAMHSA) has developed a resource list for individuals, providers, communities, and states focused on behavioral health care.

Education Development Center (EDC) has developed a list of resources related to health, mental health, and education.

Last updated: July 20, 2020

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Resources to Support Mental Health and Coping with the Coronavirus (COVID-19)

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The Suicide Prevention Resource Center (SPRC) has compiled a selection of web pages and information sheets on mental health and coping with the effects of COVID-19. These resources are a selection from key organizations in the field. We will continue to update this list as new resources become available.

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With the ever-changing status of schools and many parents working from home without childcare for the foreseeable future, it's hard not to start spiraling. Responsibilities seem endless, the situation dire, and it seems like time to yourself has become a thing of the past...

Take a deep breath. Literally. Feel a little better?

These are trying times, but incorporating mindful practices into your daily routine can help calm anxiety and build healthy coping skills. Here are some tips from our clinicians on making mindfulness work for you and your family.

Being mindful is what it sounds like. Taking time to focus on the present, being intentional and thoughtful about where you are and how you are feeling. Trying to center your thoughts and be in the moment. Sounds simple, but it takes work, especially now when concerns about what the future holds feel so pressing. Mindful activities can help. "Mindfulness isn't complicated," says Jill Emanuele, PhD, Senior Director of the Mood Disorders Center at the Child Mind Institute. Here are some simple activities she recommends:

Squeeze Muscles: Starting at your toes, pick one muscle and squeeze it tight. Count to five. Release, and notice how your body changes. Repeat exercise moving up your body.

Belly Breathing: Put one hand on your stomach and one hand on your chest. Slowly breathe in from your stomach (expand like a balloon) and slowly breathe out (deflate).

Mindful Meal: Pay attention to the smell, taste and look of your food. No multitasking.

Meditation: Sit in a relaxed, comfortable position. Pick something to focus on, like your breath. When your mind wanders, bring your attention back to your breath.

Blowing Bubbles: Notice their shapes, textures and colors.

Coloring: Color something. Focus on the colors and designs.

Listening to Music: Focus on the whole song, or listen specifically to the voice or an instrument.

Right now much of the personal time that used to be part of our daily routines - commutes, time alone at home, going to the store - is not available. This means it's extra important to be intentional about creating space to recharge. Deciding to set time aside each day to practice mindful activities is a great place to start, says Dr. Emanuele. "The morning, before everyone is awake, can be a great time to really ground yourself." Morning mindfulness can help set the tone for the day. "Do deep breathing, meditate, exercise, whatever mindfulness activity works for you," she recommends. Mindfulness doesn't have to be elaborate: "You can try mindful eating or mindful drinking with a cup of coffee. Sit there and just be in the moment. That's mindfulness. Taking five minutes to do that before the day begins is even more important now because this is not our typical routine and we're going to feel very, very out of sorts."

Right now it can feel like trying to do ten things at once is the only way anything will get done. For example, trying to fold laundry, make dinner and watch your child all while on a work call.

But, explains Joanna Stern, PsyD, a clinical psychologist at the Child Mind Institute, multitasking rarely works, and can actually increase stress. "Multitasking is a myth," says Dr. Stern. Instead, she suggests achievable goals for the day, trying to focus on one thing at a time. For example, scheduling work calls during naptime, allowing kids to have a little extra screen time while you make dinner, or asking older children to help fold the laundry while you finish cleaning up.

Mindfulness, explains David Anderson, PhD, a clinical psychologist at the Child Mind Institute, is "Anything that helps everyone take a moment to slow down, stay present, and come together." Designating time to practice mindful activities as a family will help everyone feel less anxious. It could be a daily family yoga session, or a quiet walk in the woods as a group, taking time to focus on the way the air feels, the sound of the birds and the smell of the trees. Another good family mindfulness idea is asking everyone to mention one good thing they heard or saw that day over dinner.

This situation is one of extreme uncertainty. We don't know what will happen, how long it will last or what things will be like when it's over. One thing we do know, however, is that worrying about it won't change the outcome. Learning how to tolerate the uncertainty is a huge part of building healthy coping skills for ourselves, which we then want to model for our children. "Right now it's very easy to let your brain spin out with the frightening possibilities," warns Dr. Anderson. "Practicing mindfulness helps bring us back to the present, and away from the brink."

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How Mindfulness Can Help During COVID-19 - Child Mind Institute

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With the ever-changing status of schools and many parents working from home without childcare for the foreseeable future, it's hard not to start spiraling. Responsibilities seem endless, the situation dire, and it seems like time to yourself has become a thing of the past... Take a deep breath. Literally.

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Centers for Disease Control and Prevention

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Veterans may experience worry or anxiety about their risk for contracting COVID-19 or about their ability to get recommended care. Learn about actions veterans can take to help manage stress and anxiety.

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Mental Health America

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Following screening, you will be provided with information, resources and tools to help you understand and improve your mental health.

Please note: Online screening tools are meant to be a quick snapshot of your mental health. If your results indicate you may be experiencing symptoms of a mental illness, consider sharing your results with someone. A mental health provider (such as a doctor or a therapist) can give you a full assessment and talk to you about options for how to feel better.

If you provide us your information and are in need of support, we will do our best to respond. However, we are not a crisis support line. If you are in need of immediate assistance, please call the National Suicide Prevention Hotline at 1-800-273-TALK, or text "MHA" to 741-741 to talk to a trained counselor from the Crisis Text Line. Warmlines are also an excellent place for support.

For all other screening-related questions and non-emergency support, please contact screening@mhanational.org.

Mental Health America Inc., sponsors, partners, and advertisers disclaim any liability, loss, or risk incurred as a consequence, directly or indirectly, from the use and application of these screens.

MHA Screening is made possible through the generous contributions of individuals and organizations that share our vision of a mentally healthy America. This portion of our campaign is supported, in part, through philanthropic contributions from The Allergan Foundation, Alkermes, Janssen, Neurocrine Biosciences, Takeda Lundbeck Alliance, and The Faas Foundation.

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Following screening, you will be provided with information, resources and tools to help you understand and improve your mental health. Please note: Online screening tools are meant to be a quick snapshot of your mental health. If your results indicate you may be experiencing symptoms of a mental illness, consider sharing your results with someone.

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Protect your rights regarding evictions

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Toll free support line

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Toll Free COVID-19 24/7 Support Line: 833-986-1919

The Harris Center is operating the 24/7 statewide COVID-19 mental health support line launched by Texas Health and Human Services. The support line offers trauma-informed support and psychological first aid to those experiencing stress and anxiety related to COVID-19.

You're not alone. You or someone you know may get help by accessing the Harris County's COVID-19 Mental Health Support Line at 833-986-1919.

No Cost Virtual Support Groups for Healthcare Workers in Harris County

Healthcare workers are experiencing an unprecedented amount of stress amidst the COVID-19 epidemic. The Harris Center for Mental Health and IDD wants to be here for you during this challenging time.

Please reach out to our COVID-19 Mental Health Support Line to speak to a caring responder 24/7.

If you identify yourself as a healthcare worker, you can be referred to SHARE*, a virtual support group designed specifically for healthcare workers to connect with others who are experiencing similar stressors and building new ways to cope. SHARE is facilitated by experienced mental health professionals from The Harris Center for Mental Health and IDD. *Support for Healthcare workers to Assist with Relief Electronically

Help share the word using this flyer.

CDC: https://www.cdc.gov/coronavirus/2019-ncov/index.html

Harris County Public Health: http://publichealth.harriscountytx.gov/Resources/2019-Novel-Coronavirus

Ready Harris Self-Assestment Tool: https://checkforcorona.com/harris-county#/welcome

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Toll Free COVID-19 24/7 Support Line: 833-986-1919 The Harris Center is operating the 24/7 statewide COVID-19 mental health support line launched by Texas Health and Human Services. The support line offers trauma-informed support and psychological first aid to those experiencing stress and anxiety related to COVID-19. You're not alone.

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Texana Center's Crisis Hotline 1-800-633-5686

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Free or low cost therapy for Essential Workers

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Free or low cost therapy for Essential Workers

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Pro-bono, free and reduced fee online therapy for Coronavirus COVID-19 frontline, healthcare, and essential workers.

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Fort Bend Recovers THANKS YOU for all you do for the community!!!!

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Fort Bend Recovers THANKS YOU for all you do for the community!!!!