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10 Tips for Dealing with the Stress of Uncertainty

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10 Tips for Dealing with the Stress of Uncertainty

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"People react differently to uncertainty, but you can take some simple steps to build your resilience in uncertain times. Accepting that there will be uncertainty can free us to focus on what is in our control."

Click the link below to read more

https://www.apa.org/topics/stress/uncertainty?utm_source=facebook&utm_medium=social&utm_campaign=apa-stress&utm_content=coping-with-uncertainty&fbclid=IwY2xjawPKiAdleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA80MDk5NjI2MjMwODU2MDkAAR54r5o6EhDhkEsyyjVENM-FsBiLe0RaWUUQJ1TL1DrPh2gAhspnvcVHoAt8Yg_aem_zX62P1WkXUphyy0E0kQIuw

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Meal Sites and Times available in the community.

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Meal Sites and Times available in the community.

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If you have any questions about your HIP benefits, please see the website below

https://www.mass.gov/info-details/massachusetts-healthy-incentives-program-hip-frequently-asked-questions

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Please feel free to show up to the PACE Community Food Center at 477 Park Street, New Bedford to apply in person!

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Free Screening of "Can't Look Away" with dinner and childcare

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Free Screening of "Can't Look Away" with dinner and childcare

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Trunk or Treat hosted by the CAC on October 29th! 

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Trunk or Treat hosted by the CAC on October 29th! 

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¡Baúl o trato organizado por el CAC el 29 de octubre!

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¡Baúl o trato organizado por el CAC el 29 de octubre!

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Trunk or Treat oferecido pelo CAC em 29 de Outubro!

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Trunk or Treat oferecido pelo CAC em 29 de Outubro!

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Thanksgiving Turkey Distribution scheduled for 11/19 at the New Bedford Salvation Army 

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Thanksgiving Turkey Distribution scheduled for 11/19 at the New Bedford Salvation Army 

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The Dream Out Loud Fall of 2025 schedule has been released! 

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The Dream Out Loud Fall of 2025 schedule has been released! 

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Dream Out Loud is recruiting for their FREE Fall Creative Careers Program for middle and high school youth who are interested in songwriting, digital music production, creative writing, digital art and graphic design.

Classes start on October 7, 2025 and will be held on Tuesdays, Wednesdays and Thursdays from 3:00pm - 5:00pm, and 6:00pm - 8:00pm through December 4th.

Space is limited.

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Join the Dartmouth SEPAC on Thursday, 10/9 at 6:00 p.m.

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Join the Dartmouth SEPAC on Thursday, 10/9 at 6:00 p.m.

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To learn more, visit the Federation for Children with Special Needs website below-

https://fcsn.org/transition-support/

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DESE Direct Support Youth Stipend 5 30 2025

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Health Connector Open Enrollment Overview and Shopping Tools Demonstration Zoom

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Health Connector Open Enrollment Overview and Shopping Tools Demonstration Zoom

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Don't miss the Massachusetts Health Connector webinar on October 1st at noon via Zoom!

This session is for Individuals and Families who are in need of health insurance coverage – whether they are an existing member or a new applicant. Learn about options, deadlines, tools, and how to save money.

Click the link above to register.

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Health Connector Open Enrollment Overview and Shopping Tools Demonstration

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Health Connector Members: Did you get mail about Open Enrollment but need help figuring out what to do next? Find out what you need to do!

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Learn about Sam and how he can help someone in need.

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Learn about Sam and how he can help someone in need.

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Child and Family Services Crisis Services and Community Crisis Stabilization Program

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Child and Family Services Crisis Services and Community Crisis Stabilization Program

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Child and Family Services offers Crisis services 24/7, 365 days a year.

From their website: We are available 24 hours a day, 365 days a year to provide support during mental health and substance use crises. During difficult times, we offer sensitive, respectful, and personalized support tailored to the needs of children, teens, and adults. Services are provided at our offices or in your home, school, or other community location, so you don’t have to make an unnecessary emergency room visit.

Address: 965 Church St, New Bedford, MA 02745

Phone: (508) 996-3154

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On-site and Mobile Crisis Intervention

Our team is available 24 hours a day, 365 days a year to provide support during mental health and substance use crises. During difficult times, we offer sensitive, respectful, and personalized support tailored to the needs of children, teens, and adults. Services are provided at our offices or in your home, school, or other community location, so you don't have to make an unnecessary emergency room visit.

Community crisis stabilization (CCS)

Community crisis stabilization is short-term, safe, and structured crisis treatment offered in a community-based program for people with mental health and/or substance use disorders. CCS serves as a less restrictive, voluntary, overnight alternative to inpatient psychiatric hospitalization. Adult services are offered at our Framingham location, and youth services are offered by Wayside Youth & Family Support Network at their nearby Framingham campus. Transportation from Waltham and between sites is provided, as necessary.

Individual, family, and couples counseling

We offer traditional talk therapies, cognitive behavioral therapy, play therapy, and other evidence-based approaches tailored to support people of all ages, while prioritizing individual needs and preferences.

Group Therapy

Group treatment can create a sense of belonging and provide a safe place to practice new skills. We offer a variety of groups for people of all ages with a range of needs including life skills, anger management, addiction, and more.

Certified Peer Specialist support for emotional and mental health challenges

We believe that people change and grow in connection with others. We also place tremendous value on the life experience of people who have had their own mental and emotional health challenges. We employ a robust team of peer specialists who use their expertise and their own personal stories to instill hope in others and demonstrate that recovery is possible for everyone.

Psychiatric assessment and medication management

As part of a comprehensive treatment plan, we offer psychiatric assessments and psychiatric medication management.

Substance use treatment, including medication supported recovery

Advocates offers many programs and treatment options, including medications such as buprenorphine and naltrexone, for people struggling with addiction so they can embark on a path to recovery.

Certified Recovery Coach support for substance use challenges

Recovery coaches are professionally trained to use their own lived experience with addiction to support others. Recovery coaching provides non-clinical support, helping people in recovery to live fulfilling lives. Recovery coaches assist with navigating systems of care and exploring community resources.

Care coordination

Coordinating all facets of care can be overwhelming. Our team supports people with health-related needs such as securing housing or food, scheduling health appointments and setting up related transportation, and more.

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Child & Family Services CBHC - New Bedford

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Serving: Acushnet, Carver, Dartmouth, Duxbury, Fairhaven, Halifax, Hanover, Hanson, Kingston, Marion, Marshfield, Mattapoisett, New Bedford, Pembroke, Plymouth, Plympton, Rochester, and Wareham

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Please view this video to learn about Community Based Health Center!

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Various community resources in New Bedford and surrounding area

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Varios recursos comunitarios en New Bedford y sus alrededores

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Vários recursos comunitários em New Bedford e arredores

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Need Health Insurance? Confused about

Health Insurance? Don’t have enough cover-

age? The Dartmouth Community Services

Outreach Team and the Dartmouth Council

on Aging can help.

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A helpful informational guide presented by the Anxiety and Depression Association of America.

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A helpful informational guide presented by the Anxiety and Depression Association of America.

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Brene Brown estuda a conexão humana, nossa habilidade de sentir empatia, pertencer, amar. Em uma palestra comovente e divertida no TEDxHouston, ela compartilha uma percepção profunda de sua pesquisa, que a levou a uma busca pessoal para conhecer a si mesma e entender a humanidade. Uma palestra para compartilhar.

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Parent Information Network (PIN) is a parent support program designed by parents and professionals to help families who are challenged by their children’s mental, emotional, and/or behavioral challenges (ages 5 – 25). The goal of PIN is to empower families and assist them in navigating their child within the community.

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New Bedford Area Resources - Pin Program

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Emergency Services offers assessments and interventions to children and adults who are in a crisis situation. Interventions with children ages 0-20 can occur at any location including homes with Emergency Services involvement for up to 8 hours the first day and an additional 6 days of support as needed.

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What to Do (and Not Do) When Children Are Anxious

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What to Do (and Not Do) When Children Are Anxious

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When children are chronically anxious, even the most well-meaning parents, not wanting a child to suffer, can actually make the youngster's anxiety worse. It happens when parents try to protect kids from their fears. Here are pointers for helping children escape the cycle of anxiety.

None of us wants to see a child unhappy, but the best way to help kids overcome anxiety isn't to try to remove stressors that trigger it. It's to help them learn to tolerate their anxiety and function as well as they can, even when they're anxious. And as a byproduct of that, the anxiety will decrease over time.

Helping children avoid the things they are afraid of will make them feel better in the short term, but it reinforces the anxiety over the long run. Let's say a child in an uncomfortable situation gets upset and starts to cry - not to be manipulative, but just because that's how they feel. If their parents whisk them out of there, or remove the thing they're afraid of, the child has learned that coping mechanism. And that cycle has the potential to repeat itself.

You can't promise a child that their fears are unrealistic-that they won't fail a test, that they'll have fun ice skating, or that another child won't laugh at them during show & tell. But you can express confidence that they're going to be okay, that they will be able to manage it. And you can let them know that as they face those fears, the anxiety level will drop over time. This gives them confidence that your expectations are realistic, and that you're not going to ask them to do something they can't handle.

It's important to understand that validation doesn't always mean agreement. So if a child is terrified about going to the doctor because they're due for a shot, you don't want to belittle those fears, but you also don't want to amplify them. You want to listen and be empathetic, help them understand what they're anxious about, and encourage them to feel that they can face their fears. The message you want to send is, "I know you're scared, and that's okay, and I'm here, and I'm going to help you get through this."

Encourage your child to talk about their feelings, but try not to ask leading questions- "Are you anxious about the big test? Are you worried about the science fair?" To avoid feeding the cycle of anxiety, just ask open-ended questions: "How are you feeling about the science fair?"

What you don't want to do is be saying, with your tone of voice or body language: "Maybe this is something that you should be afraid of." Let's say a child has had a negative experience with a dog. Next time they're around a dog, you might be anxious about how they will respond, and you might unintentionally send a message that they should, indeed, be worried.

Let your child know that you appreciate the work it takes to tolerate anxiety in order to do what they want or need to do. It's really encouraging them to engage in life and to let the anxiety take its natural curve. We call it the "habituation curve." That means that it will drop over time as he continues to have contact with the stressor. It might not drop to zero, it might not drop as quickly as you would like, but that's how we get over our fears.

When we're afraid of something, the hardest time is really before we do it. So another rule of thumb for parents is to really try to eliminate or reduce the anticipatory period. If a child is nervous about going to a doctor's appointment, you don't want to launch into a discussion about it two hours before you go; that's likely to get your child more keyed up. So just try to shorten that period to a minimum.

Sometimes it helps to talk through what would happen if a child's fear came true-how would they handle it? A child who's anxious about separating from their parents might worry about what would happen if a parent didn't come to pick them up. So we talk about that. If your mom doesn't come at the end of soccer practice, what would you do? "Well I would tell the coach my mom's not here." And what do you think the coach would do? "Well he would call my mom. Or he would wait with me." A child who's afraid that a stranger might be sent to pick them up can have a code word from their parents that anyone they sent would know. For some kids, having a plan can reduce the uncertainty in a healthy, effective way.

There are multiple ways you can help kids handle anxiety by letting them see how you cope with anxiety yourself. Kids are perceptive, and they're going to take it in if you keep complaining on the phone to a friend that you can't handle the stress or the anxiety. I'm not saying to pretend that you don't have stress and anxiety, but let kids hear or see you managing it calmly, tolerating it, feeling good about getting through it.

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What to Do (and Not Do) When Children Are Anxious - Child Mind Institute

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How to help a child with anxiety? We bring expert parenting advice on assisting children to escape the cycle of anxiety. Learn what to do and not to do, anxiety treatments, and behavioral modification techniques.

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25 Simple Mindfulness Activities Kids Will Actually Want to do

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25 Simple Mindfulness Activities Kids Will Actually Want to do

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Inside: Teaching mindfulness to kids in an appealing way can be tricky, here are 25 fun mindfulness activities for kids that they'll jump right on board with.
The more I learn about mindfulness the more I am in complete and total awe of its vast power for transformation.

The research-backed benefit's of mindfulness read like a parent wishlist.

Positive effects on a child's and mental health.

Power to promote kindness, patience, and compassion for others.

The ability to boost self-control, increase attention/focus and encourage better decision making.

If you'd like your child to calm down more easily, stop himself before he kicks his little brother and listen the first time, raise your hand!

*all hands go up*
There's no doubt getting familiar with mindfulness activities for kids is a wise investment.
Mindfulness has actually been found to change brain structure and function in the areas of the amygdala (emotions), hippocampus (learning and memory) and prefrontal cortex (self-regulation). These areas are of prime importance for a child's growth and well-being cognitively, socially and emotionally. There is no question of if teaching a child mindfulness is worth it.

There's still the problem though of getting your child invested. If only research and good intentions were enough.

The Problem with Teaching Mindfulness Activities to Kids

Mindfulness means becoming more aware of our inner self through the act of paying attention on purpose, in the present moment, in a non-judgemental way.

Any adult with a mindfulness practice will tell you it's a journey and not a destination. Finding quiet moments for reflection is hard and sitting still for a 5-minute meditation feels even harder during busy days with kids.

Thankfully, straight-up meditation is not the only way to practice mindfulness with kids.

Kids are designed to be on the move- playing, running, learning, exploring. The areas of their brain which regulate self-control and focus are still developing which can make the combination of sitting still, listening and attending feel challenging at best and torturous at worst (especially after a long day at school).

I've had the chance to teach mindfulness exercises with children in my therapy practice. Some have taken to it easily, but many haven't because I came at it from my own adult viewpoint and not the child's.

I also bombed by initial attempts in teaching my own children mindfulness, by approaching them more like a drill sergeant and less like a fun person doing something interesting and inviting.

"Get down and give me criss-cross applesauce!" (or some similar version of this).

Introducing your child to mindfulness

While certain kids, of the laidback kind, would immediately follow their parents lead in plopping down on a yoga mat, my older daughter's did not appreciate being ordered around.

Nor do they take well to controlling and overwhelming statements from me like, "We're going to learn about the concept of mindfulness right now!"

Learn from my mistakes and take a more natural (aka mindful) approach. Here are some examples but use what feels natural for you.

"Sometimes it feels really good to stop and pay attention to what's around me."

"Sometimes I like to press pause and check in with my body to see how it's feeling."

"I wonder if you'd like to learn about a new trick I learned that helps to clear your head so you can think straight and feel good."

The following are good general tips for introducing mindfulness with kids.

1| Try to separate yourself from any outcome, and approach them with an open mind. If they are not accepting, trust another time will present itself more effectively.

2| Be genuinely engaged and dedicated to your own journey of mindfulness however far along you may be. Going through the motions just for your child's benefit won't fly.

3| Accept that it likely won't look as neat and tidy as you'd like it to and that it's the shared experience, not control that's important.

4| Follow your child's mood, making it fun and engaging.

Here are 25 small things you can do with your child to discover and enjoy small moments of mindfulness together.

Related>> How to Make Your Family A Safe Haven from the World

25 Simple Mindfulness Activities for Kids

Practice kind thoughts by prompting your child to think of 5 people they'd like to send kind wishes to

Bang on a pot/pan and invite your child to signal to you when they no longer hear the sound 'hanging' the air

Blow bubbles 'slo-mo' style, emphasizing a big deep breath in through the nose to fill the bubble... and out through the mouth as slow as possible

Squeeze and let go, tensing different muscles in the body for 5 seconds and then slowing releasing

Tune into the body by getting down on your child's level and feeling each other's heartbeats

Focus on breathing by building 'Elsa' ice sculptures' by taking in a deep breath (don't forget to smell the 'chocolate fountain on coronation day!) and then slowly blowing out to create amazing ice creations

Have a 'mindful' snack by describing the smell, texture and taste of the food

Try this 'Rainbow' guided meditation to wind down at bedtime

Explore textures in nature, take a walk to collect several different objects and observe/describe how each feels

Have your child give you the 'weather report' on how they're feeling, "I'm dark and cloudy with some raindrop tears coming out"

Find shapes in the sky by laying down together and choosing different objects to search for in the clouds

Practice noticing with art. Choose several different utensils and describe how they all feel different on the paper

Take a mindful walk pointing out sights and sounds along the way.

Explore touch by choosing several objects, then comparing the difference in how they feel dry vs. wet

Slow down by having a snack in 'slow motion' and taking notice of the taste throughout

Explore smell by inviting your child to help you cook a meal while taking notice of each smell present

Try 'buddy breathing' and invite your child to grab a toy/stuffed animal to place on their tummy while they lay down and take slow breaths, in through the nose and out through the mouth

Explore emotion by prompting your child to scan their body when experiencing a feeling, and describe where they feel it the most.

Try a playful guided meditation together

Use a happy moment to 'soak in the good' by pausing with your child to observe the pleasant physical and emotional feelings present

Sit down with your child and 'color your feelings' together depicting each emotion with a new color

"Press the pause button' together during a tense moment (but not too tense) and check in with how each of you is feeling at that moment

Listen to some music and see how many different instruments you can each hear

Try a body scan together at bedtime

Explore gratitude by going back and forth with your child (for as long as you can!) to name as many things possible that you are grateful for

Motivation to try mindfulness activities for kids

The benefits of mindfulness activities for kids' are unlimited, as research is only beginning to dig into all of it's benefits. Small moments that bring our awareness to our body, breath or current surroundings have a BIG impact on crucial life skills for our child including decision making, self-control and emotional regulation.

When we meet our child's needs for creativity, fun and movement we are much more likely to inspire mindfulness through a shared experience, and not a forced one.

Grab your free printable list of quick mindfulness activities for kids!

This post comes with a free printable list of mindfulness activities! (I want to make it super easy for you to grab and go when everyone needs a 'reset'!)

Here's a peek at it...

Download the calming strategies list. You'll get the printable, plus join 10,000+ parents who receive my weekly insights, tips, and strategies on how to raise emotionally healthy kids who will live their BEST life, every week!

Print.

Place it on your refrigerator or in a centralized area (and let your child choose an activity when they need a break/reset).

The research for this article is based on the 8-week Mindfulness Based Stress Reduction (MBSR) training Angela completed with her therapy clinic. Get more information about The Mindful Academy International or mindfulness training from accredited MBSR teacher Tina Romenesko here.

About Angela Pruess LMFT

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Angela Pruess LMFT, Child Therapist + Parent Coach

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25 Simple Mindfulness Activities Kids Will Actually Want to do

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Making mindfulness appealing to a child can be tricky, here are 25 fun activities they'll love to do.

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If you are having an issue with your Aspen account, please email aspenhelp@dartmouthschools.org

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If you are having an issue with your Chromebook, please email Chromesupport@dartmouthschools.org.

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School Social Workers Contact Information

Mrs. Callahan

Room: A-10
Email: kristiannafontescallahan@dartmouthschools.org

Phone: (508) 961-2700 ext. 7110
Social Worker for incoming Freshman

Mrs. Gleicher

Room: A-26

Email: amygleicher@dartmouthschools.org
Phone: (508) 961-2700 ext. 7126
Grades 10-12, Last names A-E

Mrs. Thomas

Room: A-21

Email: catherinethomas@dartmouthschools.org
Phone: (508) 961-2700 ext. 7121
Grades 10-12, Last names F-M

Ms. Iwanczuk

Room: A-08

Email: nikieiwanczuk@dartmouthschools.org

Phone: (508) 961-2700 ext. 7108

Grades 10-12, Last names N-Z

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If you or a classmate are in need of support during the school day, please see a trusted teacher, or reach out directly to your school counselor or social worker.

Not sure who to reach out, click the link above to find out!

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DHS Student Support Teams
School Counselors/ School Social Workers Assistant Principal Mr. Coogan A-J Assistant Principal Mr. Martin K-Z Social Worker Mrs. Callahan Mrs. Gleicher Mrs. Thomas Ms. Holmes School Counselor Mr. Jeghers Ms. Fitzgerald Ms. Heath Mrs. Levesque Student Last Name A-C D-J K-P Q-Z

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24/7, confidential crisis support

for Veterans and their loved ones

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24/7, confidential crisis support for Veterans and their loved ones. Contact the Veterans Crisis Line: Dial 988 then Press 1, chat online, or text 838255.

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Warm Lines are peer-operated, compassionate listening lines. Operators talk about day to day experiences living with mental health issues, and focus on the transformation and recovery possibilities from a place where many people feel disabled, isolated and perhaps stuck. The Operators can provide local, state and national resources to assist callers in their recovery.

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Hotlines

Hotlines provide an alternative to hospital emergency departments (EDs) for individuals seeking behavioral health services when use of the ED may be avoided and/or is not voluntarily sought. They provide in-person behavioral health crisis assessment, intervention, and stabilization services.

Mass Behavioral Health Partnership (MBHP) Hotlines (Emergency Services Programs)

This service is for people who have Medicare/Medicaid, are uninsured, or who have private insurance that contracts with the particular ESP. To get the statewide toll free number- Call 877-382- 1609 and enter your zip code. ESPs operate 24/7, 7 days/week, 365 days/year.

Go to https://www.masspartnership.com/member/ESP.aspx for a regularly updated list of ESPs.

Warm Lines

Warm Lines are peer-operated, compassionate listening lines. Operators talk about day to day experiences living with mental health issues, and focus on the transformation and recovery possibilities from a place where many people feel disabled, isolated and perhaps stuck. The Operators can provide local, state and national resources to assist callers in their recovery.
Warm Lines:

Samaritans Crisis Services

24 Hour Telephone Befriending Service, call or text: 988 (formerly 877-870 HOPE or 877-870-4673 - this number still works too - learn more about the transition to 988)

This service is offered to people living in communities throughout the Commonwealth of Massachusetts. Carefully trained volunteers field the calls received each day. Samaritan volunteers offer callers acceptance and respect in a comforting and understanding manner. In addition to supporting depressed, lonely and suicidal callers, this program also supports those calling with concerns for others.

Emotional Support Online

IMHear.org

Available to Massachusetts high school students through our IM Hear Program which is available on Monday through Thursday nights from 6 to 9 pm EST students and others over the age of 18 can access online emotional support Monday through Friday from 5 to 9 p.m. College students can go to http://samaritanshope.org/im-hear-college/
Lifeline Crisis Chat

www.suicidepreventionlifeline.org/chat
Lifeline Crisis Chat is a service of the National Suicide Prevention Lifeline in partnership with CONTACT USA and can be accessed between 2 p.m.-2 a.m. (Eastern Standard Time

Crisis Text Line

https://www.crisistextline.org/

TEXT "START" TO 741-741

A service specifically available to young people ages 13-25. We are answering texts from people dealing with suicidal ideation, feelings of isolation and issues that can appear to be overwhelming.

Young Adult Councils

Youth Development Committee (YDC) was formally established as a sub-committee of the Massachusetts State Mental Health Planning Council (SMHPC) in 2002 to focus on transition age programming (defined as individuals between the ages of 16 and 25) and to create a voice for youth and young adults. It continues to serve as an advisory board to the SMHPC, and has been key in the development of the Department of Mental Health's (DMH) Transition Age Youth (TAY) Initiative.

Under the YDC, there is the Statewide Young Adult Council (SYAC) was created in 2006, under the YDC per the request of young adults who wanted a venue that was young-adult driven by and for young adults receiving mental health services from all over the Commonwealth of Massachusetts. SYAC is co-chaired by three young adults and serves not only as an additional advisory council to DMH'S TAY Initiative, but also provides feedback, input and recommendations on improving services and supports geared towards them.

For DMH Statewide Young Adult Council Meetings &DMH Young Adult Council Meetings, visit www.speakingofhope.org and click on the calendar to find up- to- date area meeting times and locations.

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DMH Young Adult Resource Guide Hotlines, Warm Lines, and Young Adult Council Meetings

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Department of Mental Health Young Adult Resource Guide - Hotlines, Warm Lines, and Young Adult Council Meetings

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Parents Helping Parents Virtual Support Group

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Parents Helping Parents Virtual Support Group

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The Parents Helping Parents (PHP) of Massachusetts is a community resource that provides FREE and CONFIDENTIAL support to ALL parents of Massachusetts. PHP offers weekly online virtual support groups and also a 24/7 Parental Stress Hotline.

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The purpose of our support groups is to create safe spaces where group members share experiences about parenting no matter where they are on the parenting journey and learn to cope with things they cannot change.

Why do people join a Parents Helping Parents Support Group?

When caregivers sign up for a PHP support group, they tell us that they are looking for support, parenting ideas, community, and help for overwhelming feelings.

Who will be in the group?

Our groups are free, confidential, and open to anyone who identifies as a caregiver. They are run by volunteer facilitators who are trained in our Parents Helping Parents Mutual Aid Support Group Model.

People may join the group at any time and attend as many or as few groups as they want. We find that our groups often develop a core membership of people who attend consistently over a period of time - sometimes years - while others come and go.

We often have people from a variety of backgrounds in each group. While they come from different places, they all have caregiving in common.

Volunteer facilitators trained in the Parents Helping Parents Mutual Aid Support Group Model make sure the Zoom link works, monitor the time, and make sure everyone is able to participate. They may check in with group members between groups. This person is not an expert in parenting and will not be teaching any parenting skills.

Generally, it is the group members who decide what the group will discuss that day.

​What is the difference between your group and a Parenting Class?

At Parents Helping Parents, we use a trauma-informed, mutual aid group model that we have developed over 40 years. Group members help one another through a combination of trust, validation, support, and collective wisdom. Each group adopts its own rules which always include confidentiality and establishing a judgment-free forum.

A parenting class is run by a facilitator trained in a specific parenting curriculum.

Do I have to share in the group?

No.

Members can participate in the way they feel most comfortable. Some people get the most out of groups by talking a lot and engaging with others, other people get what they need from listening and observing. Our facilitators are trained to understand the different types of group participation and help all members get the space they need during group time. If you have questions or concerns about group participation, please talk with your group facilitator.

​What is the cost of attending a group?

All groups are free.

Life with kids is unpredictable, I may not be able to make every meeting. Can I still join a group?

Some meetings do not allow members to join late. Please check with your group facilitator to understand the specific guidelines of your group.

When can I go to a group? Is there a specific start date?

Our groups are ongoing and welcome new members at any time.

​Do you provide proof of attendance?

After completing 8 weeks of the group we will provide anyone with an attendance certificate for their participation in our Parent Support Groups.

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Virtual Support Groups | Parents Helping Parents

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PHP virtual parent support groups create a safe place for parents to share their difficulties and successes raising their children. All groups are confidential, anonymous, and free.

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Parent Stress Line

1-800-632-8188

1-800-632-8188

24/7

All Languages Available

Parents or guardians with problems relating to their children do not hesitate to call us. Trained volunteer counselors offer a way to relieve stress in an environment which is non-judgmental along with being sympathetic. We offer support to anyone seeking it no matter how big or small. We offer a translation service so if you, or someone you know, needs a translator please don't hesitate to call us!

Toll-free helpline for parents

Support and compassion

Someone to talk to and help you plan what to do next

Information and resources in your area

Available 24 hours a day, 7 days a week

Parental Stress Line (PSL) is confidential and anonymous

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24/7 Parent Stress Line | Parents Helping Parents

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1-800-632-8188 is an anonymous 24-hour helpline for parents and caregivers. If you have no one to talk to, call us. We will help you figure out what to do next.

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We get it. Your mental health matters, and we’re here to help. The NAMI Teen & Young Adult (T&YA) HelpLine offers a direct connection with another young person who shares similar experiences and is prepared to offer information, resources, and support to help you move through difficult times to a better place.

Call 1-800-950-6264, or chat, or text "Friend" to 62640, or email helpline@nami.org to connect with us.

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HelpLine specialists are prepared to answer your questions on mental health issues. Contact us Monday-Friday, 10 a.m. - 10 p.m. ET. 1-800-950-NAMI (6264) or info@nami.org

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Samaritans - Preventing Suicide, Providing Hope

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Samaritans - Preventing Suicide, Providing Hope

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Samaritans of Massachusetts

Do you feel sad, lonely, hopeless, or suicidal? We’re here to listen to you, 24 hours a day.

Samaritans works to prevent suicide and support those who have lost someone to suicide. Each year, 300+ volunteers answer more than 80,000 calls, texts, and chats on our Helpline.

If you need to talk to someone about how you’re feeling, grieve the loss of a loved one to suicide, or learn how to help others in crisis, you can find support with us.

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Samaritans - Preventing Suicide, Providing Hope

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Samaritans provides lifesaving suicide prevention services throughout Greater Boston and MetroWest Massachusetts. Our services are free, confidential, and nonjudgmental.

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SafeLink

SafeLink is Massachusetts’ statewide 24/7 toll-free domestic violence hotline and a resource for anyone affected by domestic or dating violence. Are you worried about someone or do you have questions about abuse? Do you recognize warning signs of an unhealthy relationship? Do you need help or support?  Call SafeLink to speak with a trained advocate who provides non-judgmental support, assistance with safety planning, and information on appropriate resources.

The SafeLink toll-free number is (877) 785-2020

People who are Deaf and hard of hearing can reach SafeLink through the Mass Relay System (Dial 711 from Massachusetts).

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SafeLink is Massachusetts' statewide 24/7 toll-free domestic violence hotline and a resource for anyone affected by domestic or dating violence. Are you worried about someone or do you have questions about abuse? Do you recognize warning signs of an unhealthy relationship? Do you need help or support? Call us. Each call is answered by a trained advocate who provides non-judgmental support, assistance with safety planning, and information on appropriate resources.

SafeLink's state-of-the-art technology allows the advocate answering your call to keep you on the line while you are being connected to a resource in your area, getting you help in just a single call. It is also OK to call SafeLink if you need to talk about your situation or someone else's - you do not need to be looking for services or a shelter space.

The SafeLink toll-free number is (877) 785-2020. Advocates are bilingual in English and Spanish and have access to a service that can provide translation in more than 130 languages.

People who are Deaf and hard of hearing can reach SafeLink through the Mass Relay service:

Call SafeLink for:

Safety planning resources for survivors to learn how they and their families can stay safe.

A safe and confidential space in which to talk about your relationship or someone else's.

A direct connection to domestic violence programs across Massachusetts

Referrals to local domestic violence and other community resources

Support and resources for anyone who is concerned about a victim of domestic violence

Information about domestic and dating violence

SafeLink is hiring! Learn more here.

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Boston's leading nonprofit delivering solutions to end domestic and dating violence

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The Trevor Project is a website for individuals who identify specifically as LGBTQ+.

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The Trevor Project is a website for individuals who identify specifically as LGBTQ+.

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The Trevor Project | For Young LGBTQ Lives

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The Trevor Project provides 24/7 crisis support services to LGBTQ young people. Text, chat, or call anytime to reach a trained counselor. Free and confidential.

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Help is available.  Text or call 988 or click the link above to talk to someone now.

Línea 988 de Prevención del Suicidio y Crisis
Text Envía "AYUDA" al 988

Find specific support for deaf/hard of hearing and veteran crisis line.

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If you're thinking about suicide, are worried about a friend or loved one, or would like emotional support, the 988 Lifeline network is available 24/7 across the United States.

Directory

The 988 Lifeline is available for everyone, is free, and confidential. See below for additional crisis services and hotlines.

What Happens When I Call The 988 Lifeline?

First, you'll hear a message telling you that you've reached the 988 Suicide & Crisis Lifeline.

We'll play you a little hold music while we connect you.

A skilled, trained crisis worker who works at the 988 Lifeline network crisis center closest to you will answer the phone.

This person will listen to you, understand how your problem is affecting you, provide support, and share any resources that may be helpful.

To read a more detailed explanation of what happens when you call the 988 Lifeline, and more, click here.

Remember, your call is confidential and free.

Should I Call The 988 Lifeline?

No matter what problems you're dealing with, whether or not you're thinking about suicide, if you need someone to lean on for emotional support, call the 988 Lifeline.

People call to talk about lots of things: substance abuse, economic worries, relationships, sexual identity, getting over abuse, depression, mental and physical illness, and loneliness, to name a few.

Talking with someone about your thoughts and feelings can save your life.

Get in touch

Call the Lifeline

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If you're thinking about suicide, are worried about a friend or loved one, or would like emotional support, the 988 Lifeline network is available 24/7 across the United States.

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Need Mental Health Help But You Aren't In Crisis? Try A 'Warmline'

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Need Mental Health Help But You Aren't In Crisis? Try A 'Warmline'

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You’ve probably heard about the suicide hotline, which recently switched to just 988 as its number.  But who do you call when you're not in crisis, but  still dealing with a tough situation and need someone to talk to.  Warmlines are available, free to use, and are staffed by trained peers who understand what it’s like to struggle with mental health. Check out the article above regarding Warmlines. Also check out the local agencies that provide warmlines to residents of Massachusetts.

https://warmline.org/warmdir.html#massachusetts

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You've probably heard about the suicide hotline, which recently . You can use the 988 Suicide & Crisis Lifeline if you're distressed, tempted to hurt yourself or experiencing any mental health crisis. For some people, this resource can be incredibly helpful - or even lifesaving. switched to just 988 as its number

But what about those times when you just need someone to talk to? You may not feel you need the hotline. However, you're still dealing with a tough situation you want to talk through.

While the suicide hotline is always available, there's another option we need to spread the word about: "warmlines." Also free, they are staffed by trained peers who understand what it's like to struggle with mental health.

A 2011 study found that warmline callers needed crisis services less and felt less isolated after using the resource. It's pretty obvious that warmlines aren't a bad idea - and their positive effects may be more far-reaching than you'd realize at first.

Here's how they can help and how you can utilize them yourself:

They Make Mental Health Care More Accessible

There's no doubt that barriers keep many people from getting mental health treatment. At least 39% of people don't receive services because of cost , for example. Plus, getting access to care is even more difficult for people of color .

Most warmlines are a 24/7 service, so if your therapy appointment isn't until next week and your friends and family are all asleep, you're not out of options. "This allows people to feel validated in their experiences in the moment and not have to wait," Gold said.

They Address Challenges Early On

Warmlines are also preventive. "Warmlines are so important because they offer another layer of help before a person may need to call 911 or visit their nearest emergency room," said Jami Shanes , a counselor at LifeStance Health , which provides outpatient mental health care both virtually and in person.

With the possibility that 988 could bring police to your home - which may feel especially unsafe for people of color and people who have had negative experiences with authority figures - this factor can't be ignored.

On that note, a Plus, with the outrageous costs of the ER and inpatient stays - think 2021 survey said warmlines prefer reaching out to regional crisis services, if needed, instead of calling 911, and a few lines even have policies against calling 911. , give or take - $1,000 a day proactive care is crucial. (This isn't to say those resources aren't needed sometimes or that the financial piece can't be worked out, but to validate how stressful the situation can be.)

They Increase Overall Well-Being

Westend61 via Getty Images

So How Do Mental Health Warmlines Work?

Before calling a warmline, you may want to know what to expect.

First, remember that warmline staff members are trained. "All of our warmline specialists are certified peer specialists in addition to being trained in warmline specifics to effectively and efficiently handle all calls in a manner that holds each caller in unconditional high regard," said Charisse Parker, the warmline director at Wings Across Alabama .

So what exactly might a call or texting session look like? "Usually when you call the warmline, the operator will listen for a while and then perhaps offer comforting words," said Chaya Grossberg , a former warmline specialist and nonmedical consultant who supports people going through psychiatric medication withdrawal. "A warmline can offer the caller a listening ear in a moment of stress or where there's an extreme problem that someone needs either a sounding board for or advice about."

Again, it's important to note that these operators aren't mental health professionals but "can relate on a human-to-human level, often sharing their own experiences with the caller to be more relatable," she added.

Some warmlines may have a time limit - such as 20 minutes or an hour - and will let you know. Others allow you to talk as long as you need.

Of course, not every call will necessarily make you feel better, which is just something to be aware of going in. "Calling a hotline or warmline is not a guarantee that someone is going to feel better or that their problems have been solved," Shanes said. "That is why it is also important to have multiple tools in your toolbox of care."

Those tools might include your favorite comedy, playing with your pet, texting a solid friend or doing a deep-breathing exercise you like. Basically, anything that helps you feel better.

If you're nervous, that's OK. In addition to working at a warmline, Grossberg has called them before - and she feels that way every time. "It can be anxiety-provoking to not know who you will talk to or if they will even be a good listener," she said. "One thing I have realized is that in a moment of needing a listening ear, there has been little to lose."

You can always use a pseudonym or hang up if the conversation isn't going well, she added, which is something she's done before.

Is It Time For You To Call A Warmline Or Hotline?

Also, consider what you need. "It's been a while since I've called the warmline, but the combination of anonymity, immediacy and a listening ear - [the warmline] is something I would try again if I was in a situation where those traits were what I most needed," Grossberg said.

Calling someone you don't know can be scary, but these specialists took on this role because they get it and want to help people like you. No matter who you are or how you're feeling, you deserve help - and it's available.

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Need Mental Health Help But You Aren't In Crisis? Try A 'Warmline'

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You've probably heard about the suicide hotline, which recently . You can use the 988 Suicide & Crisis Lifeline if you're distressed, tempted to hurt yourself or experiencing any mental health crisis. For some people, this resource can be incredibly helpful - or even lifesaving.

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What to Say to Kids When the New is Scary 

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What to Say to Kids When the New is Scary 

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A group of child development experts discuss what parents, teachers and other caregivers can do to help prepare and protect kids from all the scary news out there, whether it's fighting overseas, a school shooting, devastating wildfire or a global pandemic.

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What to say to kids when the news is scary

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Whether a school shooting or a deadly tornado, scary events in the news can leave parents struggling to know when — and how — they should talk with their kids about it. Rosemarie Truglio of Sesame Workshop and Tara Conley, a media studies professor at Montclair State University, give us tips.

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In your chair, try the Rainbow Spine.  The Rainbow Spine is a great way to warm up your spine and integrate the mind, body, and breath. We like to use this tool as we begin to start our day and settle into our work space. By practicing just a few rounds in the morning, you will get that energizing boost that you need for a more productive and invigorating day at work!

Begin seated in your chair with your feet on the floor.

Place your hands on your knees.

Inhale and rock forward, pressing your knees against your hands and arching your back like a rainbow.

Exhale and rock backward, pressing your hands into your knees and rounding your back.

Before you do this practice, take note of how you feel. After you practice, notice anything that has changed, including your energy level or any other sensations you may be feeling in your mind & body.

Taken directly from Yoga Ed.

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"Children and adolescents who believe their talents can be developed (through hard work, good strategies, and input from others) have a growth mindset.  They tend to achieve more than those with a more fixed mindset (those who believe their talent are innate gifts). "
-Association for Child and Adolescent Counseling

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Take a deep belly breath to begin.

5- SEE:  Look around for  five things that you see, and say them out loud or to yourself.  For example, you can say, “I see the computer, the coffee table, the chair, etc).

4- FEEL: Pay attention to your body and think of four things that you can feel, and say them out loud or to yourself.  For example, you can say, “I feel my feet warm in my socks, I feel the hair on the back of my neck, or I feel the pillow I am sitting on”.

3- HEAR: Listen for three sounds.  It could be the sound of traffic outside, the sound of typing, or the sound of you stomach rumbling.  Say these three things out loud or to yourself.

2- SMELL:  Say two things you can smell.  If you can’t smell anything at the moment, then name two of your favorite smells, and see if you can imagine them.

1-:  TASTE:  Say one thing you can taste.  It may be the toothpaste from brushing your teeth, or a mint from after lunch.  If you can’t taste anything, than think of your favorite taste, and see if you can imagine it.

Take another deep belly breath to end.

-Association for Children and Adolescent Counseling.

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“Research suggests that gratitude writing prompts produce better mental health by shifting one’s attention away from negative emotions” -Association for Child & Adolescent Counseling

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Watch this great video on self-soothing, and how it can be used in any situation.

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Uploaded by Sunrise Residential Treatment Center on 2017-09-05.

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Box breathing relaxation technique: how to calm feelings of stress or anxiety

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Box breathing relaxation technique: how to calm feelings of stress or anxiety

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This free app provides users with a much-needed boost of inspiration, motivation and positivity by giving a new affirmation with each daily visit. Uplifting statements and reinforcements that you are a strong person who will succeed in all of your endeavors can be the difference between having a good day and having a bad day!

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Grounding breath encourages us to become aware of how we are presently breathing and connected to the floor beneath us. By tuning in fully to our experience, this exercise can strengthen the mind-body
connection and support the development of self-awareness.
https://yogaed.com/yoga-mindfulness-for-teens/

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There are many things in the world out of our control, but taking deep, healthy breaths can help control our anxiety and stress. Join Lea Karnath of Riverside Trauma Center for some deep belly breathing.

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Riverside Trauma Center expert Marlene Kenney walks you through how to do a spiral breathing exercise to help calm the body and mind.

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It can be valuable to distract yourself when we are experiencing difficult emotions.  Please see below for a FREE online sudoku game.

This website is great because you can pick your level of difficulty, and even check your progress.

Enjoy!

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We also supply Sudoku puzzles for newspapers, books, magazines, websites and more.

Web Sudoku © 2021. Protected by Copyscape plagiarism checker. By Gideon Greenspan and Rachel Lee.

Please play on our new server.

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Web Sudoku - Billions of Free Sudoku Puzzles to Play Online

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We also supply Sudoku puzzles for newspapers, books, magazines, websites and more. Web Sudoku © 2021. Protected by Copyscape plagiarism checker. By Gideon Greenspan and Rachel Lee. Please play on our new server.

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The app My Life. Stop. Breathe. Think. helps you navigate life’s ups and downs through personalized mindfulness activities.

Many activities are free (in-app purchases are available).

https://my.life/

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Mindful awareness is what gives us the ability to choose our behavior. Practicing the P.E.A.C.E. steps below can help us stay present as we bravely face difficult and anxiety-provoking situations that arise in everyday life. Each step can help us tolerate discomfort and mindfully choose the best way to respond, rather than automatically turning to avoidance to manage anxiety.
© Copyright 2013 The Regents of the University of Michigan.

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Dartmouth is fortunate to welcome Deloris Joseph as the town’s Youth Advocate.  Please see below for her information!

Deloris Joseph, MSC

400 Slocum Road

Dartmouth, MA 02747

508-910-1851 office

774-762-7775 cell

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Our office works with a multi-disciplinary team who care about the well-being of our youth. These team members include: Dartmouth Public Schools, Dartmouth Police Department, Dartmouth's Department of Public Health, The District Attorney's Office, a team of faith based members, community members, parents, private non- profit agencies, local and government agencies, UMASS Dartmouth University, Bishop Stang High School, probation officers and medical professionals.

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The Neuroscience of Worry During the Global Pandemic

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The Neuroscience of Worry During the Global Pandemic

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The Neuroscience of Worry During Quarantine

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How to Help Teens Process Disturbing Events

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How to Help Teens Process Disturbing Events

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A violent national event like the Capitol riots can shake young people’s sense of safety and stability. Regardless of the political beliefs a teen or their family hold, an event that results in chaos, deaths, and the feeling that things are out of control can have both short- and long-term repercussions on teen mental health.

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In a time that is already filled with uncertainty, a violent national event like the Capitol riots can shake young people's sense of safety and stability. Teens may be left sitting with a mix of painful emotions-fear, confusion, anger, grief, hopelessness. Regardless of the political beliefs a teen or their family hold, an event that results in chaos, deaths, and the feeling that things are out of control can have both short- and long-term repercussions on teen mental health.

Immediately following a disturbing event like the Capitol riots, teens are likely to experience an increase in anxiety levels-which are already at all-time highs for adolescents right now. Teens who are stressed and lonely after months of social isolation and political unrest may feel as if the world is falling down around them.

If teens don't have a chance to process these feelings, they are at risk of developing secondary PTSD. Also known as vicarious trauma, secondary PTSD (Post-Traumatic Stress Disorder) refers to the traumatic stress that can result from indirect exposure to violent and disturbing national events via TV or social media.

Signs of Traumatic Stress in Teens

In the days and weeks after a disturbing national event, teens may show some of these signs of distress and anxiety:

Sleep problems, such as nightmares or insomnia

Repetitively thinking and talking about the event

Irritability and aggression

Experiencing intense emotions and mood swings

Physical issues, such as stomachaches or headaches

Losing interest in their usual activities

Withdrawing from family and friends

Expressing pessimism and cynicism about the world

Suicidal thoughts.

While some of these behaviors may fade over time, they may also get worse. Therefore, it's essential for parents of teens to address these symptoms directly rather than simply waiting for them to go away.

5 Steps for Helping Teens Process Disturbing Events

When parents are having trouble processing their own emotions around a disturbing national event, they may feel as if they're not equipped to help their children deal with it. But adults don't have to have all the answers in order to support teens in working through difficult and confusing feelings. Here are five steps for helping teens process disturbing national events like the Capitol riots.

1. Validate what they're feeling.

Let teens know that whatever they're feeling is okay. It's understandable to have a lot of emotions during times of national upheaval. In fact, it's fine for parents to be honest and let teens know that they, too, are feeling overwhelmed and emotional. However, parents should never turn to their teens for help in dealing with their own distress.

As a parent, the best way for you to help your teen feel safe is to assure them that no matter what you're both going through, you will be there to listen to them, love them, and make sure they have any additional support they need.

2. Take the opportunity to have a discussion about values.

Times of great upheaval and stress are confusing and painful. But they can also help us get clearer about what matters most in our lives. That's true for teens as well.

Parents can take this opportunity to engage teens in a conversation about the qualities and ways of being that they believe are most admirable and worthwhile. Rather than sharing your own values or telling them what you think is right, ask them questions that encourage them to voice what they feel strongly about and want to uphold in their own lives.

3. Limit teens' time online.

It's not realistic to expect teens to unplug entirely from their devices, particularly when so much of their academic and social lives are online right now. However, parents can help teens create limits around their exposure to media, particularly media that is likely to increase their levels of anxiety and distress. Beyond setting rules, encourage teens to consider how their mood and state of mind are affected by the media they consume. How do they feel after time online vs. time outside, for example? Can they recognize the mental health benefits of unplugging?

Spending less time on devices and more time engaged in real-life relationships and activities will go a long way to support teen mental health not only after disturbing national events, but also throughout the teenage years. Don Grant, PhD, Newport's Director of Outpatient Services, calls this "healthy device management," which focuses on reintroducing teens to the value and importance of time away from technology.

4. Support them to restore a sense of inner calm.

High levels of stress, constant media exposure, and the general national turmoil created by disturbing events like the Capitol riots activate the sympathetic nervous system, known as the fight-or-flight response. As a result, teens may go into a state of physical, mental, and emotional stress. They will likely need encouragement and help to engage in activities that help to shift their nervous system into the parasympathetic ("rest and digest") mode, also called the relaxation response.

Research shows that mindfulness exercises are one of the most effective approaches for activating this mode. The slow, mindful mindful movement and breathing done in yoga calms the nervous system, slowing down the heart and respiratory rate. As a result, the mind and emotions automatically become calmer. Therefore, teens don't have "think" their way out of stress; their neurobiological system does the work for them. Doing yoga together can benefit both parents and kids, while strengthening family bonds.

5. Help teens channel their emotions into meaningful action.

Teens feel things passionately, and parents can support them in translating that passion into action, self-expression, and connection. They could volunteer or help raise funds for a cause they care about, or write songs, journal, or make visual art about what they're feeling. They might want to reach out to friends who share their values, or join community organizations in which they can meet like-minded peers.

When teens take meaningful action in the wake of a disturbing national event, they have a better chance of experiencing post-traumatic growth. Hence, they can move forward feeling more resilient and empowered, with a stronger sense of self and a determination to help create positive change.

Sources:
PLoS One. 2020; 15(4): e0231299. Front Psychol. 2019; 10: 687.

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How to Help Teens Process Disturbing Events | Newport Academy

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In a time that is already filled with uncertainty, a violent national event like the Capitol riots can shake young people's sense of safety and stability. Teens may be left sitting with a mix of painful emotions-fear, confusion, anger, grief, hopelessness.

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The PACE Food Bank will be open this Thursday and Friday (1/7 & 1/8) from 10:00 AM to 2:00 PM

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Helpful Tips to Reduce Pandemic Stress/Anxiety

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Helpful Tips to Reduce Pandemic Stress/Anxiety

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"Sometimes, strong emotions (and especially trauma responses) can sweep us away and out of the present moment. Our feelings can get so strong that we feel overwhelmed. Grounding skills help us come back to the present moment by using our senses to reconnect with what is going on around us. These skills are available to us no matter where we are!"
© Copyright 2013 The Regents of the University of Michigan.

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Student Engagement and School Completion: Strategies for Families

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Student Engagement and School Completion: Strategies for Families

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Student Engagement and School Completion: Strategies for Educators

# data[].attributes.subject
Student Engagement and School Completion: Strategies for Educators

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A simple breathing exercise for all.

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Five Finger Breathing | a simple guided breathing exercise for kids

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With school starting and a socially-distanced fall right around the corner, many of us are experiencing more stress and anxiety. Occasionally, a build-up of stress can cause uncomfortable physical changes that can make us feel like something is wrong with our body.

Racing heartbeats, tense muscles and trouble breathing can be symptoms of a panic attack in adults and children; rising blood pressure, tunnel vision, shaking or trembling can also happen. It can be hard to sit still or even catch a thought. Friends, family members and even doctors may suggest that we are having a panic attack? Or is it an anxiety attack? What is the difference?

Panic and anxiety attacks are very similar; in fact, the terms are used interchangeably. In both, there is an activation of the nervous system when your body is getting ready to protect you through fight or flight. This causes an overwhelming rush of the physical symptoms mentioned earlier.

There are also some changes in the way we think. Thoughts can feel fast, become scary or negative, or even cease altogether. Scary images can pop up in our minds. We can feel like blacking out and, in rare cases, we can lose consciousness. This can be very frightening!

Although they feel very similar, there are differences between anxiety and panic attacks - a major difference is what happens before the attack.

Panic Attack

A panic attack often feels and seems unpredictable, sneaky, or even surprising. They can happen unexpectedly or be brought on by a subtle trigger, as seen in post-traumatic stress disorder (PTSD). Since they are so unexpected, many parents may think something is wrong with their child and will call or go to a doctor.

Anxiety Attack

An anxiety attack feels more predictable, often being the result of a build-up of anxiety or worry. This is referred to as anticipatory anxiety. You may realize that your child is stressed and aren't as surprised when that bubbles over to an anxiety attack.

So, what can we do during an attack? Here a few strategies taught by mental health therapists:

Grounding. Grounding is a term that means purposefully focusing on things in our environment. It can be as simple as focusing on the feeling of the chair we are in or paying attention to the way our cup looks. By focusing attention on something that we know is safe, we create a sense of comfort. Our bodies relax. Additional ways to ground include finding a certain number of things you can see, feel, hear, smell, and/or taste. Focus intently on those items.

Breathe. Breathing is a powerful form of grounding and calming the body. Try to focus on the breath. How does it feels in your nose, throat, and lungs? Try to slow your breathing. Consider breathing to a count of four or five, if helpful. You can imagine you are moving a ball around a track or blowing and deflating a balloon with your breathe.

Talking to yourself. If your child able, have them talk kindly to themself. Words and thoughts are powerful. If possible, have them remind themself that they are okay. If kind words and encouragement aren't possible, play mental games. How many states can you name? Do you remember the words to your favorite song? Can you imagine your favorite place?

Finally, it is important not worry too much about your child having more attacks. Panic and anxiety attacks are very common with about 40% of people having at least one attack in their lives.

Worrying about, dreading, or fearing an attack can cause more stress. This can make it more likely that people will start to avoid activities for fear of an attack. In some cases, attacks can be related to an underlying anxiety disorder that requires treatment by a mental health professional.

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Panic Attack or Anxiety Attack? What Is the Difference?

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With school starting and a socially-distanced fall right around the corner, many of us are experiencing more stress and anxiety. Occasionally, a build-up of stress can cause uncomfortable physical changes that can make us feel like something is wrong with our body.

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7 Ways to Help Kids Cope During Changing Times

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7 Ways to Help Kids Cope During Changing Times

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For better or worse, change has become the new normal, creating feelings of stress in both children and adults. As we adjust to important changes, we can find ourselves weighed down by worry and uncertainty. How do we cope in an ever-changing world?

Emotions (happiness, sadness, confusion, frustration and anger) are necessary, normal and important. Emotions are not always comfortable. It can be easy to want to avoid, fix, or simply ignore our uncomfortable emotions. Allowing and accepting emotions can help us move more easily through them.

When you notice an uncomfortable emotion in yourself or others:

Acknowledge:
"Wow, I'm really irritable right now."
"I can tell you are really sad about this."

Accept:

"That's okay, everyone feels grumpy sometimes."

Tolerate:
"I can handle this."
"I'm not always going to feel like this."

Support (If You Can):
"I know you are feeling sad and that is okay. I am happy to go for a walk with you if that would help."
"I'm feeling stressed. School is hard today. A drink of cold water would be refreshing for me right now."

Life can feel imbalanced during times of change. When we are imbalanced it is easy to feel irritable, stressed or sad. Here are some strategies to help.

Unplug - It can be easy to check the latest news or spend time scrolling through social media. Consider limiting television (including news) to designated times or having dedicated periods of time without electronics. This will help create space for different activities.

Structure - When our life feels unpredictable, we feel more stressed. Structure helps us know what to expect. Create daily routines and household rules and stick to them as often as possible. A consistent sleep schedule, planned daily physical activity or household rules can add structure and predictability. It can be hard to stick with structure, so if you find yourself slipping out of your routine, simply restart.

Plan - Many children and families have had to cancel plans recently, such as sporting events, birthday parties, graduations or vacations, leaving people feeling sad and disappointed. Having something positive to look forward to, even if these things don't make up for the canceled plans, can help. Try planning special activities for your family to look forward to and talking about it in the days leading up to the activity.

Organize - Sometimes life gets so hectic that important things start falling through the cracks. Even if your family hasn't been leaving home much, simply taking care of children and your home can take up most of your time. Try choosing a new system to keep track of things and stick to it, such as keeping a to do list on your phone and checking it daily, using reminder notifications for events on your calendar, or setting a daily alarm to remind you to take or administer medication.

Self-care - Self-care can be simple. There are times when we go through a day without having a healthy meal or glass of water to keep ourselves hydrated. Self-care can also be indulging in alone time or an activity solely dedicated to you. Take time and space to yourself. Especially when you have been quarantined at home with your family for a long time, it may be helpful for each person in your family to have some alone time each day.

Express Gratitude - Expressing gratitude can create positive emotions and promote feelings of wellness. Beyond saying thank you, how can you truly express gratitude to those who you appreciate? Simply writing a letter by hand to a friend or focusing on how much you appreciate and care for others can be powerful. Think outside the box on how you can create or express thanks.

Connect - We are a verbal species. We love to talk! However, connecting can be difficult right now. As safety recommendations continue to evolve, new opportunities for spending time with others in person may be possible. In the meantime, make sure that each person in your family is able to make meaningful social connections on a regular basis whether that is by phone or video calls, through a gaming system or text. While connecting, listen. We all spend time thinking about what we going to say and accidentally miss what the other person is saying. Listen with purpose.

Remember,the stressors, resources and coping style of each family is unique and you are the one who can best understand your family's needs and which practices work best.

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7 Ways to Help Kids Cope Through Changing Times

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For better or worse, change has become the new normal, creating feelings of stress in both children and adults. As we adjust to important changes, we can find ourselves weighed down by worry and uncertainty. How do we cope in an ever-changing world?

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Depression: Supporting Students at School

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Depression: Supporting Students at School

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Skip to main content

In a busy world, your attention can be on a whole lot of things - from your worries to your phone. But sometimes these things can make you restless and distracted. When we practise mindfulness, we become more aware of things happening around us and gain a greater sense of presence.

Research suggests that mindfulness can help you become calmer, be more productive at school or work, and move towards a healthier headspace.

The good news is that mindfulness can become a part of your everyday life. Here are 6 tips to help you practise mindfulness.

1. Observe your breathing

Take a few minutes from your day to focus on your breathing. It's important to remember that mindfulness isn't a once off kind of thing. It takes time and practice to develop it.

You can start to practise your breathing by taking some deep breaths, in and out. Try casting your wandering thoughts aside. Read more about how to mediate.

2. Go for a nature walk

Going for a walk can be good exercise, but it's easy being distracted when we're caught up in our thoughts.

Did you know that walking meditation allows us to guide ourselves out of the autopilot we sometimes find ourselves in. It's as easy as finding a quiet space to walk and you can practise it in nature, down a hallway or on a city street.

As you walk, pay attention to the lifting and falling of your feet. Notice the movement in your legs and body. And if you find your thoughts wandering, bring them back to the sensation of your movement.

3. Take mini breaks throughout the day

If you're finding it difficult to be still, it's important to take time out of your day. Mindfulness can help you refocus your energy. You can think about how you're feeling in the moment - whether you're tired or have any aches - and prevent your mind from wandering to other things.

To make the most of your mini break, sit down comfortably and focus your attention fully on the feeling of your feet touching the floor, or your bottom on the chair. You can also get your senses involved, and focus in on what you can smell, see, hear, feel or taste at the present moment. Take at least a few minutes to pay attention to your body instead of what you've been doing.

4. Avoid doing too many things at once

Have you ever started doing something only to have forgotten what you're doing? Sometimes our brains can get a little fuzzy and we get side-tracked.

It can happen, say, if you're doing homework and a friend sends you a message. Doing too many things can be distracting, so it's best to limit yourself to doing one task at time. This becomes more important when you're doing something which requires your full attention.

5. Create a journal

Keeping a journal can be a great way to reflect on your thoughts and feelings in a completely private and safe way.

You could consider a bullet journal or just write down how you're feeling each day. This helps you to track your mood overtime and causes you to reflect on how you're feeling each day.

6. Check out these mindfulness apps

Mindfulness is about being aware of what's going on around you. It doesn't mean that you have to practise for 20 minutes. But you can set aside time each day to help you practise it.

Once you get better at practising mindfulness, you'll notice that you'll be attentive in your everyday life - like walking to school or talking to friends.

It's helpful to use online tools to guide you through your mindfulness practice, especially if you haven't done it much before. Here are some great apps that can help you practice mindfulness:

There are heaps of ways to practice mindfulness. But if it isn't working for you, don't stress. You can do other things too, like talk to a trusted friend, adult or seek professional help. Remember, you can always reach out to your local headspace centre.

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Skip to main content In a busy world, your attention can be on a whole lot of things - from your worries to your phone. But sometimes these things can make you restless and distracted. When we practise mindfulness, we become more aware of things happening around us and gain a greater sense of presence.

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FACE COVID is a set of practical steps for responding effectively to the Corona crisis, using the principles of acceptance and commitment therapy (ACT).

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This video, created by About Kids Health, explains what everyday mindfulness is, and how being aware of what is going on around you and inside of you can help make life more enjoyable and less stressful.

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Try this one minute breathing exercise.

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Digital Wellness Break: Waterfall Breath

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Text HOME to 741741 from anywhere in the United States, anytime. Crisis Text Line is here for any crisis. A live, trained Crisis Counselor receives the text and responds, all from a secure online platform. The volunteer Crisis Counselor will help you move from a hot moment to a cool moment.

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Crisis Text Line | Text HOME To 741741 free, 24/7 Crisis Counseling

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Crisis Text Line provides free, 24/7 support via text message. We're here for everything: anxiety, depression, suicide, school. Text HOME to 741741.

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Can you go from feeling stressed to calm in under 30 seconds? Phil Boissiere shares his simple technique to bring mindfulness to your busy life, any time, anywhere.

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30 seconds to mindfulness | Phil Boissiere | TEDxNaperville

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A great article by Rick Hansen, PhD. to help individuals understand bullying.

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In this short space, I'll offer some summary suggestions. You can help them be concrete by applying them to bullies you've experienced or observed.

Beware an innocence or naivete that just can't believe another person or group would act that way. As Maya Angelou put it: "When someone shows you who they are, believe them the first time."

Recognize Enablers
People and organizations can sometimes tolerate or even value bullies, such as cheering on a bully who is hurting someone they look down on. This enabling takes different forms, including pretending that all is normal or claiming falsely that "both sides do it." From playgrounds to parliaments, people with an authoritarian personality style have an affinity for bullying leaders, and form the core of their supporters.

Protect Yourself
Sometimes you are stuck with a bully, at least for a while. Be careful. Weigh your options and do what's best for you.

Have Compassion
Deep down, the mind of a bully is like a hell realm of fended-off feelings of weakness and shame always threatening to invade. Lots of suffering there. Compassion for a bully is not approval. It can be calming and strengthening for you.

And of course the targets of bullies deserve our care. Even if you can do nothing to help them, your compassion is still authentic; it matters to you, and it may matter to others in ways you'll never know.

Name It
Tell the truth to yourself. Tell it to others.

And if appropriate, tell the truth to bullies and their enablers. This could be a version of that truth: "You are a bully. You cheated and lied to get your power. You act tough but you're actually weak and frightened. You might be able to harm me and others, but I am not afraid of you. I see what you are."

Bullies may acquire institutional authority but never moral legitimacy. They know their power is on thin ice. Name the lying, the cheating, the weakness. Name the fakery, name the illegitimacy.

Stand with Others
Bullies target lone individuals and vulnerable groups to display dominance and create fear. This is sometimes called "performative cruelty." So gather allies who will stand with you if you're being bullied. Also ask others to stand up to bullies; sitting on the sidelines just perpetuates bullying.

And together, stand with and for those others who are bullied. It may make no material difference. But it always makes a moral and psychological difference to those who stand up - and to those they stand for.

Punish Bullying
I mean "punish" in the sense of justice, not vengeance. The act of bullying itself is rewarding to a bully, even if there's no concrete benefit. It's like pulling a pleasurable lever on a slot machine that sometimes delivers a jackpot: if you're a bully, why not keep pulling?

So there must be a real cost - and in terms the bully cares about. Hand-wringing and expressions of concern are irrelevant to a bully. Enablers also need to pay a price. Otherwise, why would they stop?

Since bullying is common, people have developed a variety of ways to punish it. Depending on the situation, you could:
Recognize Bullies
Bullies are:

Dominating - Have to be the "alpha"; look for targets who seem weaker; no compassion

Defensive - Never wrong; scorn others; avoid responsibility

Deceptive - Manipulate grievances to gain support; cheat; hide the truth since their power is based on lies

With moral confidence, name the bullying for what it is

Dispute false claims of legitimacy

Laugh at bullies (who are usually thin-skinned)

Confront lies, including denial of harms they're doing

Build up sources of power to challenge the bully

Confront enablers; they're complicit in bullying

Engage the legal system

Remove bullies from positions of power

See the Big Picture
Bullying is enabled and fostered by underlying conditions. For example, bullies draw power from the grievances of others; address those grievances and reduce the bully's power.
Bullies try to dominate our attention much like they try to dominate everything else. But there is a larger world beyond their control. It contains so many things that are working, enjoyable, beautiful, and virtuous. Disengage as much as possible from ruminating on helpless outrage, fantasies of payback, and fault-finding others "who aren't doing enough." Bad enough that the bully is out there in the world. Try not to let the bully invade your own mind.

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In this short space, I'll offer some summary suggestions. You can help them be concrete by applying them to bullies you've experienced or observed. Beware an innocence or naivete that just can't believe another person or group would act that way. As Maya Angelou put it: "When someone shows you who they are, believe them the first time."

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The 2020 Back-to-School List for Teens’ Emotional Well-Being

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The 2020 Back-to-School List for Teens’ Emotional Well-Being

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"Forget backpacks and binders. Here are the essentials teenagers will need for the strange school year ahead."

A great article written by Lisa Damour for the New York Times

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Forget backpacks and binders. Here are the essentials teenagers will need for the strange school year ahead.

Credit... Jo Zixuan Zhou

In a sea of Covid-19 confusion, this seems certain: The pandemic will disrupt school this fall. Attending school part-time, sporadically as viral outbreaks allow, or completely remotely may make excellent medical sense. But learning from home, or being constrained by in-school safety protocols, will reduce students' exposure to the ordinary magic - the woven-in forces that promote healthy adolescent development - that happens at school.

Can parents help compensate for what will necessarily be lost? Yes. Forget the backpacks and binders. Here are the essential supplies teenagers will need for the strange school year ahead.

The healthy adolescent trajectory toward independence involves loosening emotional ties to parents and strengthening ties to peers. This critical transition almost certainly happens best when teenagers can get together in person. While communication technology has been a welcome asset for many adolescents since the pandemic began, a recent survey found that 61 percent of teenagers reported feeling more lonely as a result of the pandemic.

Given that adolescents cannot, at present, count on hanging out with peers during the school day, we should make sure that they still have ways to see their friends. Unfortunately, teenagers often fail to observe social distancing guidelines, even if they start off with the best of intentions. They may need supervision or specific guidance, such as having them meet outdoors or go on bike rides with friends - wearing masks when appropriate.

When teenagers bristle at our rules for socializing, as they understandably will, we can explain that we are not trying to be at odds with them. Rather, we are on their side against the shared enemy of Covid-19. As such, we can also invite and take seriously teenagers' suggestions about how they might visit with their peers while keeping themselves and others healthy.

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Teenagers benefit from spending time with adults who aren't their parents; it's not easy to establish independence and take guidance from one's folks at the very same time. Thankfully, adolescents will accept the same advice from a mentor or boss that they would reflexively rebuff from their parents. And though they can be quick to dismiss praise from their parents on the grounds that we cannot possibly be objective, they'll take to heart compliments from teachers, coaches and advisers.

But many adults who work in schools are already expressing concern about their ability to make meaningful connections with students online or in classrooms where everyone is wearing a mask and contending with safety rules. So we should look for ways to help teenagers put caring adults in their traffic patterns if they have to miss out on in-person time with the grown-ups they usually see at school.

Now, more than ever, raising children may take a village. Include your teenagers when finding socially distanced ways to spend time with adults they like. Barter mentoring with your friends: Offer to engage their teenager around a shared interest and see if they can do the same for yours. If your adolescent can safely hold a job, volunteer in the community or be active at your place of worship under the watchful eye of a trustworthy adult, help make that happen.

Routines are the best way to ensure that critical needs get met. They are good for everyone, including teenagers. A reliable daily schedule with designated time for learning, leisure, physical activity and sleep promotes overall well-being and reduces the stress of making plans on the fly. Under normal conditions, going to school forces students into routines that usually keep them busy, growing and active. In contrast, during the unstructured time of weekends and summers young people are more likely to use screens, be sedentary, eat poorly and fall into irregular sleep patterns.

It probably won't work to hand any self-respecting teenager a carefully crafted agenda of what you expect them to do hour by hour. A better bet would be to stipulate what should be part of any daily schedule - such as set times for studying, physical activity, adequate sleep and pitching in around the house or community - and then let your teenager come up with a plan that you get to approve.

School is stressful, and stress is cumulative. Remember your teenager's mood on the roughest day he or she had at school before the pandemic began? Now imagine a day like that on top of the emotional wear and tear of living under pandemic conditions for six months or more. It's probably smart to expect a bumpy ride.

Here's the good news. Research shows that strong, supportive relationships at home help young people to manage - and even thrive - in the face of persistently difficult circumstances. Having parents who are kind, patient and predictable can help teenagers buffer the chronic stress of living under Covid-19.

That said, it's not always easy to bring our parenting A-game when we, too, are feeling worn down by the pandemic. These steps will help. First, remember that teenagers often want nothing more than our quiet and steady presence, even when they are in the midst of an emotional meltdown. Second, compassionately normalize the difficulty of this time for teenagers and resist the impulse to fire off solutions and suggestions when they have a problem. Finally, do your best to take excellent care of yourself so that you'll have the energy you'll need to take care of your teenager.

The young people we love are headed into a school year that is unprecedented, unpredictable and not what any of them would have chosen. Let's be sure to supply them with what they'll certainly need.

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The 2020 Back-to-School List for Teens' Emotional Well-Being

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Forget backpacks and binders. Here are the essentials teenagers will need for the strange school year ahead. In a sea of Covid-19 confusion, this seems certain: The pandemic will disrupt school this fall. Attending school part-time, sporadically as viral outbreaks allow, or completely remotely may make excellent medical sense.

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This game allows you to grow, breed, and collect colourful Koi. The game has a beautiful, soothing soundtrack, and will allow you to just chill.

This app is available available for IOS and Android. This game is free, but in-app purchases are available in the game (just avoid the in-app store)

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It can be hard to focus on gratitude, especially when so many things feel like they are going wrong.  The goal of gratitude is not to discount the truly hard things about this time. Instead, expressing what you feel grateful for can help you to notice and savor the good things in your life even if they are small, and this awareness can help you feel better.

When practiced regularly, gratitude can help rewire our brains so that we are able to deal more effectively with stressful experiences.

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Last edited: 08/21/2020