Office(419) 281-3716  Hours: M, W, F 7a-5p; T & Th: 7a-8p (limited services)-Please call ahead
24 Hour Crisis: (419) 289-6111   Crisis Text Line: Text 4HOPE to 741741
Rape Crisis/Domestic Violence: (419) 289-8085

Self Care

How do I practice self care?

Good self care enables you to better care for yourself and others, especially if  you someone in your life has survived trauma. 

  • Maintain your lifestyle. It can be difficult to stay emotionally strong if you are mostly focusing on the traumatic event or series of events. Maintaining your lifestyle and continuing to do what you enjoy is important for your emotional wellness. If you enjoy painting, cooking, exercising, spending time with friends, or other activities, keep them up. It may seem challenging to make time to do these activities, but they can be helpful self-care strategies in the long-run.
  • Make plans. Sometimes talking about what happened can help you cope with your feelings, and other times it can make you feel more stuck. Make plans that give you a break from talking or thinking about the trauma. It could mean starting a new hobby or revisiting one you already enjoy. You could go to dinner with a group of friends who understand this isn't time to discuss what happened. Maybe you prefer a solo activity, like going on long walks. Let this be a time where you can take your mind off what has happened.
  • Reach out and talk about it. It’s normal to have a difficult time processing trauma. It can continue to be difficult as time goes on and you begin the healing process. You can consider talking to someone who is trained professionally to help you deal with these thoughts and feelings, like a mental health professional. Caring staff are available to help you process your feelings by calling our Mental Health Crisis Line at 419-289-6111, Rape Crisis Domestic Violence Safe Haven Hotline at 419-289-8085, or making an appointment with your Appleseed provider by calling our office during normal business hours 419-281-3716. 
  • Take time to relax. Relaxation looks different for everyone. You might consider meditation or deep breathing exercises. Maybe journaling helps you sort through your thoughts and find peace. Build time into your day for these moments of relaxation so that you don’t skip out.

Adopted from: Rape, Abuse, & Incest National Network

Download Self Care and Positive Mental Health Tips Rack Card

 

Healthy Ashland App

The Mental Health & Recovery Board of Ashland's Healthy Ashland mobile app is a free, easy-to-use and offers quick access to mental health and stress relief resources for everyone in Ashland County, Ohio.

 The app connects you to:

  • simple ways to relieve stress
  • local family activities and resources
  • information about counseling services
  • quick access to crisis intervention tools

Utilizing these tools can help guide you to having a healthier and happier life.

Click here for more information and to download the app today! 

Create Joy And Satisfaction

Living with a mental health condition can be taxing emotionally, physically, and mentally. Experts have found that good feelings can boost your ability to deal with stress, solve problems, think flexibly, and even fight disease. Taking care of your body emotionally, physically, and mentally through creating joy and satisfaction is an important part of living with or without a mental health condition.

Studies show that:

  • Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation, and can reduce anxiety.
  • Positive emotions can decrease stress hormones and build emotional strength.
  • Leisure activities offer a distraction from problems, a sense of competence and many other benefits. For example, in one study observing twins, the one who participated in leisure activities was less likely to develop Alzheimer's disease or dementia than their fellow twin.

Some tips to enjoy life and relax:

  • Do something you loved to do as a kid. Run through the sprinklers, hang from the monkey bars, or make a mess with finger paints.
  • Do something you've always wanted to do. Bake a soufflé, build a tree house, or learn to knit. If you're not sure how, take a class or look for a local group dedicated to the activity.
  • Watch or listen to comedy. Via video, podcast, or website. Or get a laugh the old-fashioned way - through the comics section.
  • Therapeutic massage. A massage can relieve muscle tension, stimulate the body's natural painkillers and boost your immune system. It can also help you feel less anxious and more relaxed.
  • A nature break. A blue sky, lush bushes, a scenic lake. Walking in - or even just looking at - nature calms our nerves and relieves mental fatigue. In one study, workers with views of nature were happier with their jobs than workers with similar jobs but no nature view.

Source: Mental Health America

Self-Care After Trauma

Recent Updates

Reducing Anxiety

The delta variant, vaccine mandates, and other news is creating a heightened sense of anxiety for all of us. One way to reduce anxiety is to engage your hobbies and interests. In tense times, it’s important to double down on the hobbies and interests that nourish your spirit. Often, it’s these things that define us as individuals and bring meaning to our lives. Whether it’s playing a sport, caring for a pet, an artistic or musical endeavor, home improvement projects, or spending time in nature, make sure you are engaging in these essential activities as it strengthens your ability to cope with the stress of difficult times.

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September is National Recovery Month

Recovery is defined as a process of change through which individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential. Often underneath an addiction is the experience of childhood trauma in the form of abuse, neglect, loss, or lack of a stable home life. People use substances to cover up the pain that results from the memories. If you are experiencing an addiction to drugs or alcohol please reach out for help.  Healing is absolutely possible and there are caring people ready to help you on that journey.

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August 31 is Overdose Awareness Day

Governor DeWine has declared August 31 Overdose Awareness Day. If you are addicted to alcohol or drugs of any kind, you already know that recovery is going to require change. You may fear both the physical and emotional withdrawal you'll experience from not having the substance... Recovery is within your reach. There are amazing medical and behavioral health supports in our area that will help you be successful. The first step is to talk  to a safe and trusted support person, and tell them you need help. Take that first step and you'll find there are caring people who will go the rest of the journey with you.

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