Connecting Texans to information and resources for mental health and addiction

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Types of Support for Mental & Emotional Health

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Connecting with Others

Social relationships are extremely beneficial to maintaining mental health and overall well-being. If you can, make it a point to reach out to friends or family for support and connection.

  • If you are in a relationship, spend time with your spouse or partner. If going out regularly is difficult, set aside time each day to reconnect, even if just for a cup of coffee together in the morning
  • Find group activities like book clubs, exercise classes or clubs to help build and maintain social relationships while managing your mental health.
  • If you cannot find people to connect with in your area, try online communities and forums.

Online Support Resources

The internet offers many helpful apps and websites with positive information and healthy self-care tips.

  • Free Apps
    • Mind Shift
      Designed to help teens and young adults cope with anxiety.
    • SAM
      Helps you understand what causes your anxiety, monitor anxious thoughts and behavior over time and manage anxiety through self-help exercises and private reflection.
    • Happify
      Helps you overcome stress and negative thoughts and build resilience.
    • nOCD
      Online support tools for OCD.
    • Recovery Record
      Eating disorder management app that helps you manage your journey to recovery from eating disorders as well as general eating, weight and shape concerns.
    • PTSD Coach
      Helps you learn about and manage symptoms that often occur after trauma.
    • Calm
      An app for meditation and sleep.
    • Headspace
      Using mindfulness meditation to positively impact mental and physical health.
  • Websites
    • NAMI.org
      National Alliance on Mental Illness, a source of comprehensive information on mental health
    • MentalHealth.gov
      One-stop access to information from multiple U.S. government mental health sites
    • TeenMentalHealth.org
      Tools and resources to help you understand mental health

Self-Care Strategies

  • Establish Routines
    • Having a routine can lessen stress throughout the day.
    • If you've been prescribed medication, remember to take it according to your doctor's instructions. Establishing a regular medication routine or setting reminders can help ensure you stay consistent with your dosages!
  • Sleep Getting a good night's sleep is one of the most important things you can do for your mental well-being. Your body and mind can heal and process information while you sleep, so you can handle your waking life better.
    • Try to stick to a sleep schedule to regulate your body.
    • Having a bedtime routine can help you fall asleep faster. Try journaling, meditating, or reading 20 minutes before bed.
    • Avoid TV, video games, and other electronics 30 minutes before bedtime to help your brain wind down for sleep.
  • Nutrition- Sometimes stress or mental illness causes unexpected changes in appetite, which can lead to under- or over-eating. This can leave you feeling foggy-headed, dizzy, and low-energy, and can be harmful to your overall health. Choose foods you enjoy and that leave you feeling energized and satisfied. Other helpful tips:
    • Stay hydrated, especially in hot weather!
    • Share a meal with friends or family. It can be a great way to connect while enjoying good food.
  • Exercise- Self-care is about taking care of not only your mind, but also your body. Exercising releases endorphins in your brain, elevating your mood and lowering your stress. It also improves blood flow throughout the body, leaving you feeling refreshed and energized. There is no need to push yourself too hard or engage in exercise routines you don't enjoy; even light activity like walking or playing sports can benefit your health. Inviting a friend or family member along can make exercising a fun, social activity too.

Tools to Help Manage Stress

  • Deep Breathing Exercises
    • Take in slow, deep breaths and breathe out slowly, focusing on the rise and fall of your lungs.
    • Practice deep breathing at least once a day. It's a great way to get your day started, center yourself during the day, or wind down for bed.
  • Music
    • Listening to music that matches your mood can help you to let out some energy and emotion.
    • Listening to soothing, relaxing music can also help you calm down and unwind.
  • Hobbies
    • Any hobby or activity that brings calmness without causing harm to self or others can help you cope with stress. Some mindful, relaxing activities you may enjoy are:
      • Reading
      • Journaling
      • Playing with a pet
      • Coloring
      • Gentle yoga
      • Playing an instrument
      • Guided meditations
      • Going outside for a walk in your neighborhood or in a park
  • Set Healthy Boundaries
    • Setting healthy boundaries preserves your mental well-being by making sure you don't over-exert your energy. It's important to engage in enjoyable activities and spend time with people you care about. And it's okay to say "no" if you need time for yourself.

 

The information on this site is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified mental health provider with any questions you may have regarding a medical condition. We do not recommend or endorse any specific tests, mental health providers, products, procedures, opinions, or other information that may be mentioned on this site. Reliance on any information provided herein is solely at your own risk.

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