We at Teton Behavior Therapy believe in supporting one another during difficult and stressful moments. During times of uncertainty, it is important to take care of yourself, specifically as it relates to your emotional well-being. It can be overwhelming to tend to the needs of yourself and others while also managing the almost-daily communication and recommendations relating to COVID-19. Our team has pulled together a variety of mental health and self-care tips as well as credible resources to help support you and your loved ones during this uneasy period.
Anticipate stress reactions: Emotional distress is common and normal in the context of uncertainty and potentially life-threatening situations, such as COVID-19 pandemic.
Talk to loved ones about worries and concerns: Know that your feelings are normal, and others may be experiencing them too. Connect with friends and family in innovative ways if you’re isolated. Connect with those you feel closest to for support.
Schedule positive activities: Do things that are enjoyable. Like listening to music, exercising, practicing breathing routines, meditation, spending time in nature or with animals, journaling, or reading inspirational texts are some simple ways to help manage emotions.
Take care of your body: Try to eat healthy, well-balanced meals, exercise regularly, and avoid alcohol and drugs.
Get enough sleep every night: We know sleep is restorative and reduces anxiety, helps learning, helps problem solving, and allows the brain to rest.
When our fears feel overwhelming, it can be helpful to take a step back and evaluate the exact sources of our anxiety: Decatastrophizing Worksheet
Build and strengthen your tool kit for coping with stress and anxiety: Coping Skills
Resources for Navigating COVID-19 with your Children
Children may not fully understand why their daily lives and routines have rapidly changed. This alone can create unseen anxiety for any child. Additionally, children are more prone to absorbing elevated levels of stress in the household. As families establish new norms, it is important to know how to best support your children in these unique times.
A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Many people have just one or two panic attacks in their lifetimes, and the problem goes away when stressful situation ends. Panic attacks can be very frightening, especially if you have never experienced one before. When panic attacks occur, you might think you’re losing control, or in extreme cases having a heart attack or even dying. It is important to know that when these episodes occur, they often pass in ten minutes or less.
Limit media exposure: Exposure to media can be healthy or unhealthy, for some individuals knowing helps to feel a sense of control over the situation while for others it may reinforce anxiety and fear. Limit television and/or alert messaging on your phone if it is increasing your distress.
Discover Helpful Apps to Increase Mindfulness: Practiving mindfulness is known to decrease levels of stress and anxiety of many individuals. If you are having a difficult time maintaining your usual mindfulness practices, or are interested in trying mindfulness, we recommend downloading one fo the following smartphone applications:
Many individuals are experience extreme stress and anxiety during time of uncertainty. We at TBT understand that many are experiencing unique and challenging circumstances. Below is a list of resources that provide 24 hour support, seven days a week. If you or a loved one is experiencing moderate to severe emotional tolls, please do not hesitate picking up the phone.
If you are currently thinking about or planning to harm yourself or someone else, please call 911
Health Careworkers are experiencing unique and demanding circumstances at work. This factsheet provides helpful information for healthcare professionals navigating stress during the COVID-19 pandemic.
Teton Behavior Therapy offers a confidential line open to anyone experiencing emotional turmoil. Our Support Line offers bilingual assistance and triage for all individuals, you do not need to be an active TBT client to utilize this resource.
Crisis line: 307-203-4641
Immediate Support is Available
Monday-Friday 9 AM – 7 PM
Saturday & Sunday 12 PM – 4 PM