Taking Care of Yourself

Taking Care of Yourself

Counseling

  • Anxiety
  • Low
  • Grief
  • Alcohol and Other Drugs
  • Eating Concerns
  • Rape, Sexual Assault and Interpersonal Violence
  • Suicide
  • Self-Intendance Tips
  • How to Help a Friend
  • LGBTQ Resource Guide
  • Support for Students on the Autism Spectrum
  • Sympathize the Individual Effects of a Disaster
  • Questions?

Psychotherapy & Treatments

Understanding and Treating Anxiety

Anxiety disorders are common in students and oft begin in childhood.  According to the National Constitute of Mental Wellness about 18 percentage of U.S. adults volition feel feet, and nigh 4-6% will deal with severe feet.

Across Worry:  How Treatment Tin Aid

  • Am I Depressed?
  • Psychotherapy & Treatments
  • Lite Therapy
  • Willow Plan

Are these only the Blues or Am I Depressed?

Everyone feels "blue" at certain times during their life. In fact, transitory feelings of sadness or discouragement are perfectly normal, especially during particularly stressful times. But when a person'due south feelings get worse, persist, or impede a person's ability to function, then they may be suffering from low.

What are the typical signs and symptoms of low?

  • Persistent lamentable, irritable, anxious or empty mood
  • Feelings of hopelessness, pessimism, guilt, or worthlessness
  • Loss of interest or pleasure in ordinary activities
  • Sleep disturbances (Insomnia or oversleeping)
  • Eating disturbances (Increased or decreased appetite/weight)
  • Decreased energy, fatigue, and feeling "slowed down"
  • Thoughts of decease or suicide; suicide attempts
  • Increased restlessness and irritability
  • Difficulty concentrating, remembering and making decisions
  • Concrete symptoms – such as headaches, digestive problems or chronic pain – that doesn't respond to medical treatment
  • Feeling completely solitary or isolating yourself from others

​How do y'all know if you lot need professional aid? In full general, you should get professional person assistance if your attempts at self-help are ineffective, and/or if your depression persists for several weeks, becomes more than astringent or leads to cocky-destructive thoughts or behavior. Fifty-fifty if your difficulties seem less serious, counseling might assistance!

How practise yous help a friend? You aren't responsible for your friend's depression or mood, merely there are some things you can do that can aid. These include being bachelor to heed, being supportive and showing that you lot intendance. It is also important to be honest with friends. If their behavior or comments worry yous, say and so. It's important to be someone a friend can confide in, but don't allow yourself be sworn to secrecy about information that indicates they are at run a risk.

Taking intendance while giving care: Don't let yourself get in over your head. If you start to experience too encumbered, overwhelmed or concerned near your friend, it's fourth dimension to ask a professional for aid. You can always get a consultation near what to practise without get-go sharing your friend'south name, to help y'all figure out how to get them help.

Depression is treatable! Many people don't get help because they don't realize they're depressed, or they blame the depression on personal weakness and feel ashamed nigh needing help. Ofttimes, the low itself makes a person feel hopeless and immobilized. Getting aid is a sign of forcefulness, not weakness.

The Stone Heart Counseling Service is free and bachelor to all Wellesley students. Information technology is open Monday – Fri, eight:30 – four:30 during the academic year. Besides, a Stone Center clinician is ever available for evening and weekend emergencies. To brand an engagement, telephone call 781-283-2839 or come by the Stone Center.

Contact information: Stone Center Counseling Service 781-283-2839 (M - F 8:thirty–4:30); Emergencies 781-283-2839 (evening and weekends) or Campus Constabulary 781-283-5555 (24 hours)

How Psychotherapy and other Treatments can Assist People Recover

According to the National Institute of Mental Health, an estimated 17 one thousand thousand adult Americans suffer from depression during any 1-year menses. Depression is a real illness and carries with it a high toll in terms of relationship problems, family suffering and lost work productivity. Yet, low is a highly treatable illness.

How Psychotherapy and other Treatments tin Help People Recover

Lite Therapy: Are you looking for data on "happy lamps" as some have renamed seasonal affective disorder (SAD) lamps?

We offer the post-obit information for students seeking assistance through calorie-free therapy.  If yous are considering starting light therapy, nosotros propose you lot speak with a medical professional to come across if it is right for you lot. Counseling does not own or loan these types of lamps.

Hither is a adept resources from the Mayo Clinic with information most light therapy.

Some helpful product data:

The Depression Prevention Research Initiative at the Wellesley Centers for Women (WCW) is launching the WILLOW Programme, an online depression prevention program for Wellesley students who feel overwhelmed or stressed. Students who utilise Willow will learn bear witness-based strategies to improve their mood and manage stress with the aim of preventing hereafter depression.  This plan was adjusted from an evidence-based programme adult by researchers at WCW and the Academy of Illinois, Chicago. Wellesley students, staff, and faculty were involved in every stage of Willow's development.

To learn more, speak to form or intercultural deans, athletic trainers/PERA staff, CDs, inability resource, counseling services, chaplains, or select faculty members. If you are interested in trying the Willow Programme electronic mail us at willow@wellesley.edu.

When Grieving

  • Whatever y'all are feeling is okay. All feelings are valid.
  • Give yourself permission to cry. Y'all do not have to appear stiff.
  • Arm-twist the support of others. Permit others know what y'all are feeling and thinking, and so that you are non alone with your grief and pain.
  • Some people detect comfort through spiritual supports and practices.
  • Shock and disbelief are mutual.
  • Some reactions or feelings might be delayed. The reality of the loss might bear on you later.
  • It is common to think nigh other losses. One loss might cause one to reflect on other losses.
  • It is common to feel acrimony; it is okay to be angry.
  • Have care of yourself. It is okay to not follow your regular schedule.
  • Alcohol Education
  • Local AA & AI-Betimes

Alcohol Education

The College encourages students to engage in thoughtful decision-making and responsible behavior with respect to booze and other drugs. A range of educational programs and services are bachelor to help students negotiate choices around alcohol and other drugs.

Please link to the Role for Student Wellness hither.

Local Alcohol Bearding & Al-Betimes Meetings*

Wellesley Booze Bearding Meetings-
During COVID Quarantine become to:  aaboston.org for online meetings
Code Day/Time Coming together Location

CD

 Sun @ 7:thirty pm Congregational Church, 207 Washington St.

OD

 Tue @ 12:00 pm Meridian of the Hill Friends Meeting Business firm, 26 Benvenue St.*

C12

 Wednesday @ viii:00 pm Congregational Church, 2 Central St.
CM12

Wed @ 8:00 pm

 St. Andrew'due south, 73 Denton Rd.*
OD Thur @ 12:00 pm Top of the Colina Friends Coming together Firm, 26 Benvenue St.*
C12W Thur @ 7–8:fifteen pm Women's St. Andrew's, 73 Denton Rd.*
OSD Fri @ seven:30–8:45 pm Fifth Chapter

Congregational Church building, 207 Washington St.
CDW Saturday @ 10:30 am Sober Sisters St. Andrew's, 73 Denton Rd.*

*within walking altitude to Wellesley College

Booze Bearding Coming together Codes

O = OPEN SPEAKER (public welcome)

C = CLOSED (A.A. members but, or for those who have a drinking problem and "accept a desire to cease drinking.")

OD = OPEN Word

CD = CLOSED Give-and-take

CS = Airtight SPEAKER MEETING

SD = SPEAKER Discussion

12 = 12 Stride MEETING

W = WOMEN

Wellesley Al-Anon Meetings:

Code Day/Time Location
Os Sun @ 7:00 pm Friends Coming together House, 26 Benvenue St.*
OS Tue @ 7:30 pm St. Andrew's Episcopal, 79 Denton Rd.*

Al-Betimes Meeting Codes:

O = Open Coming together for members and prospective members, of all ages, whose lives are afflicted by someone else's drinking. The open up grouping also welcomes non-members such as students or professionals who are interested in learning about the effects of the affliction of alcoholism on the family unit

D = Discussion Coming together - topics vary

S = Step Coming together - topics always i of the 12 Steps

Meetings are ane ½ hours unless otherwise indicated.

  • Loving Your Body
  • Eating Disorder
  • Bingeing
  • Eating & Body Prototype Resources
  • Eating Disorders & the Holidays
  • How to Help a Loved One

20 Ways to Loving Your Body

Compiled By: Margo Maine, PhD

  1. Think of your torso as the vehicle to your dreams. Honor information technology. Respect it. Fuel it.
  2. Create a list of all the things your body lets you do. Read it and add to it often.
  3. Become enlightened of what your body can do each mean solar day. Remember it is the instrument of your life, not merely an decoration.
  4. Create a listing of people you adore: people who accept contributed to your life, your community, or the globe. Consider whether their advent was of import to their success and accomplishments.
  5. Walk with your caput held high, supported by pride and confidence in yourself every bit a person.
  6. Don't let your weight or shape keep you from activities that you enjoy.
  7. Wear comfortable clothes that you like, that express your personal style, and that feel good to your body.
  8. Count your blessings, not your blemishes.
  9. Think about all the things yous could achieve with the time and energy you currently spend worrying nigh your body and appearance. Effort one!
  10. Be your torso'due south friend and supporter, not its enemy.
  11. Consider this: your pare replaces itself once a calendar month, your tum lining every five days, your liver every six weeks, and your skeleton every iii months. Your trunk is extraordinary—begin to respect and appreciate it.
  12. Every morn when you wake upward, thank your body for resting and rejuvenating itself so you can enjoy the day.
  13. Every evening when yous go to bed, tell your torso how much you appreciate what information technology has allowed you to do throughout the day.
  14. Find a method of exercise that you enjoy and do information technology regularly. Don't exercise to lose weight or to fight your trunk. Practise it to make your trunk good for you and strong and because information technology makes you feel good. Practise for the Three F'south: Fun, Fitness, and Friendship.
  15. Remember back to a time in your life when yous felt good about your body. Loving your body means yous get to feel like that once more, fifty-fifty in this body, at this age.
  16. Go on a listing of 10 positive things virtually yourself—without mentioning your advent. Add to it daily!
  17. Put a sign on each of your mirrors saying, "I'm cute inside and out."
  18. Search for the beauty in the world and in yourself.
  19. Consider that, "Life is also short to waste my time hating my body this way."
  20. Eat when y'all are hungry. Residuum when y'all are tired. Surroundings yourself with people that remind you lot of your inner forcefulness and beauty.

Assistance for Eating Disorders

Co-ordinate to NIMH, people of all ages, backgrounds, body weights and ethnicities tin be affected by eating disorders.  Symptoms can include: restricting nutrient intake, exercising compulsively, obsessive calorie counting or food rules, refusing to eat in front of others, eating excessive amounts of food, purging, exercising to compensate for overeating, using laxatives, diuretics or vomiting, or frequent episodes of out-of-command eating.

Treatment can assistance.  Don't delay seeking help if you think you may have disordered eating.

Things to do Instead of Bingeing

  • Postpone the binge for fifteen minutes. Gear up your timer. That should give you enough time to cull another strategy.
  • Brush your teeth; take a shower or bathroom.
  • Soak binge food in water.
  • Exit the environment that'due south tempting y'all to binge. Go to a park, library, or other "rubber place".
  • Call a supportive friend either merely to talk or to accost your problem. Cultivate more friends who are sensitive, compassionate, and capable of uplifting yous.
  • In panic situations, relax with deep breathing. Take a deep breath for the count of ten, hold it for that long, exhale. Repeat this a few times, then recollect through your anxiety.
  • Go your mind on something else. Chew gum. Turn on the radio or Television set. Distract yourself from the cravings long enough to settle downwardly.
  • Let out your emotions in an aggressive way. Punch a boxing handbag or scream into a pillow. Wrestle with a safe support person. Beat your bed with a tennis racket or baseball bat. Loud crying tin can be a great release.
  • Have part in physical activeness. Become for a walk, jog, swim, or bide ride. Hit golf game balls or play tennis.
  • Stop yourself and place the existent hunger. Where is it coming from? Throat? Stomach? Middle? Write downwards spontaneous answers. These identify the source of your legitimate wants and needs.
  • Write in your journal or tape record thoughts. Be intimate and honest. Await back at earlier entries to notice patterns and see progress. Address questions like, "What's the payoff to this rampage?"

The Gurze 2007 Eating Disorders Resources Catalogue; Page 6

Resources for Eating & Trunk Image Concerns

ON-CAMPUS

  • Rock Center Counseling Service provides free, confidential counseling, consultation, education, and medication management to all Wellesley students. Call 781-283-2839 or terminate by the front office on the offset flooring of the Rock Middle to make an appointment. We are open M-F, eight:thirty-4:thirty, with afterwards-hours and weekend support bachelor for emergency intendance and consultation at 781-283-2839.
  • Wellness Service, Newton-Wellesley Collegiate Health tin can assist with. variety of health-related needs and can aid with referrals to specialty medicine when needed. Stop by or phone call 781-283-2810 to make an appointment. Walk-in and urgent care hours are also available; check their website to become upwardly-to-date info on hours.
  • ANutritionist is bachelor through the Office of Student Wellness. Check hither for information on how to admission services.
  • A Wellesley Fresh Dietitian is bachelor for consultation about eating healthy or specific dietary concerns related to eating in the dining halls. Call 781-283-3933 for more information.
  • Residence Life staff
  • S tudent groups
    • ​Mental Health Educators (MHE'south)
    • Rest Wellness Educators (BHE'due south)

OFF-CAMPUS

  • Multiservice Eating Disorder Association
  • Walden Behavioral Care
  • National Eating Disorders Association
  • Self Esteem and Media Literacy site
  • Function on Women's Health

Twelve Ideas to Assist People with Eating Disorders Negotiate the Holidays NEDA Courtesy of: Center for Change/Compiled by: Michael E. Berrett, PhD

  1. Eat regularly and in some kind of reasonable design. Avoid "preparing for the last supper." Don't skip meals and starve in an attempt to make upwardly for what you recently ate or are almost to eat. Go on a regular and moderate pattern.
  2. Worry more than virtually the size of your middle than the size of your hips! Information technology is the holiday flavour, a great time to reflect, enjoy relationships with loved ones, and nearly chiefly, a fourth dimension to feel gratitude for blessings received and to give back through loving service to others.
  3. Talk over your anticipation of the holidays with your therapist, doctor, dietitian, or other members of your treatment team and then that they can help yous predict, prepare for,and get through whatsoever uncomfortable family interactions without self-destructive coping attempts.
  4. Have a well-idea-out game plan before yous get home or invite others into your home. Know "where the exits are," where your back up people are, and how you'll recognize when information technology's fourth dimension to make a quick exit and go connected with needed support.
  5. Talk with loved ones virtually of import issues: decisions, victories, challenges, fears, concerns, dreams, goals, special moments, spirituality, relationships and your feelings near them. Let important themes to be nowadays. Permit yourself to have fun rather than rigidly focusing on food or body concerns.
  6. Recollect of someone to call if you are struggling with addictive behaviors, or with negative thoughts or difficult emotions. Alarm them alee of time; let them know of your concerns, needs, and the possibility of y'all calling them for emotional support.
  7. Consider choosing 1 loved one to be your "reality check" with nutrient, to either assistance gear up a plate for you or to give you audio feedback on the food portion sizes you brand for yourself.
  8. Write down your vision of where you lot would similar your mind and middle to be during this holiday time with loved ones. Take time, several times per day, to discover a tranquility identify to arrive tune with your vision, to recall, to nurture, and to center yourself in the thoughts, feelings, and actions that friction match your vision for yourself.
  9. Focus your personal goals for your time with loved ones during the holidays. Make them nigh "doing something" rather than about trying to prevent something. It's fine to have food goals, just make certain you add personal,emotional, spiritual, and relationship goals as well.
  10. Work on being flexible in your thoughts. Learn to exist flexible when setting guidelines for yourself and expectations of yourself and others. Strive to be flexible in what you lot can eat during the holidays. Accept a holiday from self-imposed criticism, rigidity, and perfectionism.
  11. Stay agile in your back up group, or bring together i if yous are not currently involved. Many support groups can be helpful:12-stride groups, co-dependency groups, eating disorder therapy groups, book clubs, neighborhood game groups, and religious or spiritually oriented groups are examples of groups that may give real support. Isolation and withdrawal from positive support are non the style to get through trying times.
  12. Avert "overstressing" and "overbooking" yourself. A lower sense of stress can decrease the perceived need to turn to eating-disordered behaviors or other unhelpful coping strategies. Cutting down on unnecessary events and obligations and get out fourth dimension for relaxation, contemplation, reflection, spiritual renewal, simple service, and enjoying the pocket-sized yet most important things in life. This volition help yous experience and savor a sense of gratitude and peace.

How to Help a Loved One

6 Means to Support Someone with an Eating Disorder during the Holidays

By Margarita Tartakovsky, MS
Associate Editor
~ two min read

As a partner, family unit member or friend, you might be unsure virtually how to help your loved one during the holidays. You want to support them through this potentially tough time. Only you but don't know how to go nearly doing that.

Hither's some insight from the experts at Eating Recovery Center that might assistance.

  1. Avoid being the food law. Co-ordinate to Bonnie Brennan, MA, LPC, clinical director of Eating Recovery Center's Partial Hospitalization Program:
    • Unless a treatment squad has given you a program to monitor and portion your loved ones' food, do not play "food constabulary." This can enhance your loved one's anxiety and backfire large time. And then, I advise friends and loved ones to "drop the rope" and focus on enjoying the wonderful person in front end of you. After all, the holidays are about connections with others and food is just i piece of that.
  2. Respect their recovery. Every bit Brennan said, "Some individuals with eating disorders are non fix for a large meal or party or eating in front end of many people with then many different food choices. If that is the case with your friend or loved one, respect where he or she is at in the recovery process."
  3. Go along things simple and modest."Depending on where a friend or loved one is in the recovery process, this holiday season may be time to keep plans unproblematic and small. When your vacation plans involve traveling and seeing many different people and relatives in different contexts, it may be too overwhelming for the individual with an eating disorder—and for you too!" Brennan said.
  4. Let go of perfection."Although you may long for an ideal holiday celebration, yous accept a friend or loved one who is challenged with a life threatening illness. Remember to stay recovery-focused and that things will not be perfect," Brennan said.
  5. Ask your loved 1 how you lot can help. According to Elizabeth Easton, PsyD, clinical director of child and adolescent services at Eating Recovery Heart's Behavioral Infirmary for Children and Adolescents:
    • If you are a parent or family member of a loved i recently in recovery from an eating disorder, it is of import to be aware and mindful during the holiday season. Ask your loved 1 questions and try to validate the possible stressors of holiday events. For instance, "What can I do to back up you with during this evening'due south holiday party?"
  6. Pay attention to your own human relationship with food and your body. This tin can include everything from how you speak about nutrient and yourself — "Oh, that has too many calories" or "That'll go correct to my hips" — to how you approach New year's day'south resolutions. "For instance, set a New Years resolution to 'focus on wellness' as opposed to 'lose weight' or 'cut out carbohydrates,'" Easton said.

In that location are many means you tin can support someone who'due south recovering from an eating disorder. Achieve out, and ask them how you lot can help. Be compassionate, and communicate your business organization and support.

If you're non certain what else to do, contact your loved one's treatment team or another clinician who specializes in eating disorders for insight.

  • Sexual Assault
  • Sexual Misconduct/Title IX
  • Sexual Violence Awareness & Education
  • Cocky Intendance Through DeStressing
  • Accepting Range of Emotions
  • Understanding Trauma

What y'all Should know about Sexual Assault

If you or someone you know has been affected past sexual set on, consider making an appointment to speak with a counselor at the Stone Eye Counseling Service about your concerns by calling 781-283-2839, or with a clinician at Wellness Services at 781-283-2810.

If it is afterwards our function hours and you are in need of immediate services, contact:

  • Counseling Service After-Hours: 781-283-2839
  • Health Service After-hours: 781-283-2810
  • Campus Constabulary: 781-283-5555
  • The CD on duty past calling Campus Police 781-283-5555
  • Boston Area Rape Crisis Center 24-hour Hotline: 800-841-8371
  • Metro West Medical Eye Emergency Room: 67 Union Street, Natick MA
  • Newton-Wellesley Hospital Emergency Room: 2022 Washington Street, Newton MA

Sexual Assail is:

  • Any sexual human action committed or attempted against a person'south volition.
  • Forced sexual contact by dates, spouses, family members, acquaintances or strangers.
  • A range of acts, from obscene phone calls to forced sexual intercourse.
  • Any sexual contact yous don't desire.

College Sexual Assail

  • At least 1 in 4 higher women will be the victim of a sexual assault during her academic career.
  • On average, at least fifty% of college students' sexual assaults are associated with alcohol use.
  • Of all sexual assaults that occur on college campuses, at to the lowest degree 80% are committed by someone known to the victim.

Remember

  • Booze employ can cause cognitive and motor impairments that reduce one's ability to evaluate risk and resist assailment effectively.
  • There is never an excuse or a reason for 1 person to rape, assault or fifty-fifty impact another person without permission. No one has this "right" no matter how someone else behaves or dresses. No woman causes herself to exist raped.
  • Sexual assault is a punishable offense in Massachusetts.
  • Confidential and professional help is always available – caring for yourself and getting support can assistance you lot manage whatsoever difficulties you lot might take equally a result of sexual assault.

Sexual Misconduct/Title IX

Sexual misconduct, including sexual harassment, sexual assail, relationship violence, and stalking are prohibited and will not be tolerated by Wellesley. Wellesley is committed to providing a safe surroundings in which all students tin thrive equally they pursue their educational goals.

Sexual Misconduct/Title 9

There are so many great resources for taking intendance of your sexual health.  Here is a start at finding what you demand. Health Services and Title IX are 2 additional on campus resources for you.

Cocky Intendance Through DeStressing

Of import signs of Stress:

  • Muscle tension bracing habits
  • Hyper-vigilant, aggressive over-reactivity
  • Caring too much or likewise little
  • Disrupted breathing patterns
  • Common cold, sweaty hands
  • Negative self-talk

Strategies to cope with the Range of Emotions

  • Response to Range of emotions, sometimes they are necessary
  • Shift out of Emotions, when you lot can and they are not helping you lot
How are you MAKING SENSE of the situation?

Emotion

Making Sense of Appraising

Self Care Thought

Shock

Anger

ALTERNATIVE THOUGHT

Sadness

Feet

Fearfulness

Adapted from a Sports Worksheet
Workshop Led by: Amy Baltzell

Accepting Range of Emotions

State of affairs

Negative Emotion

Word/Phrase/Image of Credence

What i situation Can create aversive Emotions that you Cannot shake?

What is the typical Negative emotions?

What give-and-take, phrase or image
could you bring to heed to remind yourself to focus back on the task at paw of Practicing or Competing?

Stress Reduction Strategies:

  1. Imagine you feeling and responding just the mode you lot want to!

Engaged Practice: Practice SEEING and FEELING yourself respond the way yous

  • I emotionally feel _________________________.
  • I focus on __________________________.
  • I encourage myself, by thinking __________________________.
  • This is important to me ____________________________.
  • I encounter _____________________________________.
  • I physically experience ____________________________ .
  1. Breath Command Practice

Relaxation Response 4 elements underlying Relaxation Response:

  • A tranquility place
  • Comfy position
  • Mental Devise
  • A passive attitude

Adapted from a Sports Worksheet
Workshop Led past:  Amy Baltzell

  • Suicide Myths
  • Suicide Intervention
  • Helping Students Cope
  • Risk Factors
  • Signs of Distress
  • The JED Foundation

Suicide Myths

  • People who discuss suicide will non commit suicide
  • Suicide occurs without warning – "out of the blue"
  • Only a person from a certain socioeconomic status and ethnic background commits suicide
  • The motives for suicide are easily established
  • Everyone who commits suicide is depressed
  • You have to exist crazy to commit suicide
  • Suicide is inherited
  • Improvement in emotional country following a suicidal crunch means a lessened risk of suicide
  • Thinking about suicide is rare
  • Asking a person near suicide, especially a depressed person, volition push him/her to die by suicide
  • When someone talks to you about suicide, change the subject area and try to get their listen off it
  • People who attempt suicide past a low‐lethal means are not serious near killing themselves
  • People who threaten suicide are only looking for attention
  • If someone really wants to suicide, in that location'south nothing y'all can do near it
  • People who talk about suicide are unwilling to seek help
  • People who actually want to die will find a way, so it won't help to attempt to terminate them
  • Suicidal people clearly desire to dice
  • Suicide occurs at not bad numbers around Christmas and Thanksgiving
  • About people who attempt suicide one time tin be expected to make multiple attempts
  • Once a person attempts suicide, the pain and shame will go on them from trying again
  • Most people who impale themselves usually have made multiple previous non‐lethal attempts
  • Suicide is to be expected in cases of severe hardship

Suicide Intervention

A. The power to recognize a pupil in trouble.

B. The ability to actively intervene.

one. Characteristics of Student at Risk: (all crave treatment and intervention)

   A. Low: some symptoms include

  • Indisposition or sleeping excessively
  • Changes in appetite and weight
  • Depressed mood; crying spells
  • Apathy or agitation; Acrimony
  • Lack of joy and passion for life
  • Feelings of hopelessness and/or helplessness

 B. Interpersonal relationships that are strained or disconnected. Feeling alone or isolated; never adult any stable, close relationships; recent withdrawal from family or friends, classes, activities that typically brought enjoyment

 C. History of previous suicide try

 D. Family history of suicide

 E. Drug or booze abuse

 F. Feeling that one is in trouble (legal, academic)

 G. Suicidal ideation and verbalization: making statements that imply existence at take chances; admitting that 1 is at risk when queried; fleeting thoughts of dying.

 H. Suicidal intent or plan:

  1. passive - vague wishes to die - serious and needs professional treatment and intervention;
  2. actively planning - very serious, and requires immediate emergency intervention.

   ii.  Intervention Flow Chart: (Jane is a fictitious student)

 A. Recognize that something is troubling Jane - someone close to Jane notices that she seems to be distressed; it could be her roommate, friends, R.A., professor.

 B. Retrieve that preservation of life takes priority over confidentiality.

 C. Consult with others regarding your concerns - friends might become to their C.D.; faculty might call the Class Dean; and friends, kinesthesia, Class Dean, C.D., etc, might consult the Counseling Service.

 D. R.A.'due south are to consult with their C.D. regarding whatever business organization about condom and suicide in item. C.D.'s are to as well consult with the Director of Residential and Campus Life.

 E. Initiate speaking with Jane – talk with Jane out of genuine care, honesty, and concern. Share specific behaviors (symptoms) that worry you. You could also request a counselor to reach out to Jane, with the agreement that the counselor would have to explain to Jane why she is reaching out. Expect Jane to initially be angry, although oftentimes students are non and capeesh the concern. Some students who initially present as angry might be appreciative after.

 F. Don't brand promises that you cannot go along – to tell Jane that she can confide in yous and to promise Jane that you volition not tell anyone her story could create a demark for you. Avoid being the i and only special person who knows.

 G. Assess the problem – through the initial conversation, data is gathered that lends insight into the seriousness of the concern.

a.  Jane might acknowledge to being distressed but states that she would never harm herself. You can so exhale a sigh of relief, but you might withal suggest to Jane that she become some counseling support and let her know that she does not have to bear her burdens alone. You might also continue to consult with the advisable professionals, even though Jane appears okay and not at hazard.

b.  Jane might adamantly deny existence in need of support or at risk. She might appear to be defensive and angry, withal distressed and troubled. You might need to get a professional consultation regarding adjacent steps.

c.  Jane might admit to being depressed and having some suicidal thoughts and you then suggest that she get professional support and offering to help in scheduling an date and/or by going with her to meet with a counselor, etc.

 H. Refer to Counseling for an evaluation, to get professional assistance and to devise a program for support (handling plan). An advisable plan depends on the seriousness of the problem. Typically counseling back up, medication and ongoing therapy is sufficient. However, if Jane is suicidal so she volition probably demand to be hospitalized and she might need to become on a medical leave. Stabilization often takes time. Each situation is unlike and the appropriate plan has to match the severity of the problem, and the detail educatee and situation.

 I. Remain in connection with Jane – proceed to be her friend; if faculty, continue to allow her know that you are concerned and inform her of any bookish accommodations you could brand; if class dean, gear up up a follow upward and/or academic support plan, etc.

 J. Continue to consult with the appropriate professionals regarding any ongoing concerns.

 K.Friendship groups or roommate(s) might need to meet with Jane along with a counselor to address issues and ongoing concerns.

 L. Get support for yourself – don't worry solitary.

 Thousand. Deal with your own feelings – y'all might feel guilty over eliciting the support of others; Jane might exist angry with you lot and this might exist hard for yous; or, yous might feel aroused with Jane, etc. Counseling support to help you lot process your feelings and receive back up for yourself is useful when helping some other person.

Helping Students Cope with Sudden Expiry - Robert Evans, Ed.D.

The sudden death of a student can have potent effects throughout a higher customs. Everyone feels shock and disbelief, as well as concern for the student's family and friends. Faculty and staff desire to be helpful to students simply frequently accept problem themselves understanding how such a thing could happen, even if the circumstances are not immediately articulate, let lonely if they're not. People worry about saying too much or likewise picayune, most not having enough data, nigh saying the wrong matter. Though in that location is no perfect solution, there are 5 guidelines that can frequently make a positive difference in talking with students.

  1. It is helpful not to over-presume what the loss meant to them. They react differently depending on their closeness to the state of affairs, their ain personalities, and so on. Some may exist deeply moved, others less and then. Some may accept many questions, others fewer. Not all will be intensely affected. Showing piddling reaction does not automatically hateful a educatee is hiding or denying his or her feelings. At the same time, some students who accept little immediate reaction may go upset later, even in a way that doesn't make sense to them. Contrary to what many people imagine, there is no universal timetable.
  2. Young adults are remarkably resilient. They may get quite upset, only given a chance to limited what they experience, they ordinarily resume their normal lives—and ofttimes do so more rapidly than older adults. Most students practise non benefit from all-encompassing, probing questioning about their reactions. They practice profit from simple, direct information and from faculty and staff being bachelor to respond to their questions and to listen when they themselves want to talk.
  3. If you receive difficult questions from students it tin can be useful to understand these earlier answering them. Oftentimes a question is spurred past a feeling. Rather than plunging into an firsthand reply, it can be helpful to larn what motivates the question past asking, "What made yous retrieve of that?" or "Tin yous tell me what you were thinking about?" In one case you know the source of the question, it is easier to answer effectively.
  4. There may exist questions you cannot reply, which can make anyone feel inadequate. Only all of united states are typically more comforted by directly talk than by fake assurances. Rather than to invent a response, it tin can exist much more than helpful to say, "I don't know," or, "I'll try to find out."
  5. Coping with a tragic death is non primarily a matter of technique, not something best handled by a particular set of tactics that deviate sharply from one's familiar patterns of communication. The regular routines of higher, for example, are, all past themselves, a source of comforting continuity and balls.  Kinesthesia and Staff volition rarely become wrong by relying on what is nigh bones between them and students—caring and connection. At these times, your presence—your simply being with students, their knowing that you lot are available—tin can exist very reassuring.

Chance Factors: Associated with an Increased occurrence of Suicidal Beliefs

Bio/psychological

  • Mental disorders:
    • Affective disorders:  Low and/or Bipolar Disorder
    • Schizophrenia
    • Anxiety disorders
    • Alcohol and/or other drug abuse
    • Antisocial personality disorder
    • Borderline personality disorder
  • "States of mind:"
    • Hopelessness
    • Impulsivity
    • Depression cocky-esteem
    • Psychic hurting
    • Poor reality testing
    • Paranoid thinking, suspiciousness
  • Behaviors:
    • Aggressive tendencies or history of vehement behavior
    • Previous suicide attempt
  • History:
    • Previous psychiatric treatment
    • History of trauma or abuse
    • Some physical illnesses, severe impairment of physical health
  • Recent experience:
    • Loss of close zipper/relationship
    • Recent psychiatric symptoms
    • Recent change in treatment and/or medication
  • Suicide ideation
  • Physical:
    • Low CSF 5-HIAA
    • Low cholesterol blood levels
    • Low blood glucose

Socio-cultural

  • History of family violence: childhood trauma
  • Family history of alcoholism
  • Social isolation: depression or lack of social support and sense of isolation
  • Exposure to suicidal behavior: family unit history of suicide
  • Exposure to suicide through the media
  • Stigma associated with help-seeking beliefs
  • Barriers to accessing health care, especially mental health services and substance abuse treatment
  • Certain cultural and religious beliefs (e.grand., suicide is a noble resolution of a personal dilemma)
  • Bullying
  • Being bullied
  • Family conflicts
  • Unemployment or fiscal loss
  • Piece of cake admission to lethal weapons: access to a firearm
  • Relational or social loss
  • Local clusters of suicide that take a contagious influence
  • Frequent mobility

Demographics

  • Male gender (for completions)
  • Female gender (for nonfatal attempts)
  • Immature adult (15-24 years old)
  • Older adult (over the historic period of 65)
  • Caucasian
  • American Indian/Alaskan Native
  • Lesbian, gay, bisexual (for nonfatal attempts)

The list of risk and protective factors is neither a complete listing nor prioritized in any lodge.

Clinical Core Competencies Curriculum
Terminal September 2006

Signs of Distress

  • Sudden change in behavior
  • Frequent absences from work or class
  • Insomnia
  • Oversleeping, thus being repeatedly late
  • Fatigue, lack of energy
  • Appearing sad, malaise
  • Appearing distressed or in despair
  • Lack of concentration, focus
  • Numerous mistakes in their work
  • Memory lapses
  • Teary – appearing vulnerable and delicate
  • Anger-intense and out of character
  • Disheveled appearance that is out of character
  • Erratic behavior
  • Changes in eating or sleeping patterns
  • Increase in and/or excessive use of alcohol or other drugs
  • When they tell yous they are in distress

The JED Foundation

JED Campus is an initiative of The Jed Foundation (JED) designed to guide schools through a collaborative process of comprehensive systems, plan and policy development with customized support to build upon existing educatee mental health, substance abuse and suicide prevention efforts.

The JED Foundation

  • De-Stress
  • Self-Care at College
  • Procrastination
  • Davis Scholars
  • Trauma & Coping

How to De-Stress and Take Care of Yourself

  • Know thatinformation technology is okay to take intendance of yourself. It'southward not selfish to put your needs first when feeling overwhelmed and stressed.
  • Allow others know that you are overloaded. If yous don't tell them, then they will non know.
  • If y'all need something from your family and friends, enquire for it. Be specific. Often people want to help, but don't know what would exist helpful.
  • You lot might find that solitude and private time to meditate, reflect and/or pray is helpful.
  • Accept fourth dimension to nurture yourself
    • listen to music
    • take a walk
    • become to a yoga form
    • practice vigorously
    • do a hobby or task that y'all observe enjoyable
    • run into a good movie, solitary or with a friend
    • become your hair done or get a manicure/pedicure
    • read a novel
  • Talk about what you are feeling and/or experiencing with family, friends, and colleagues.
  • Endeavor not to isolate yourself.
  • Spend quality time with those you lot love.
  • Exercise a random human activity of kindness.
  • It'south okay to turn off the news.
  • Reconnect with or get involved with community events and activities that are affirming and supportive.
  • Give yourself more time for daily routines.
  • Let become of some things – reprioritize.
  • Information technology's okay to give upwards a chore or responsibility or to have a week or two off of duty.
  • Be forgiving of yourself and others.
  • Be kind to yourself.
  • Call the Stone Center Counseling Service 781.283.2839 for support

Tips for Cocky-Care When Transitioning to Higher

  • Reflect on what you did for self-care prior to coming to higher.
  • Make a list of the things that worked and make a delivery to continue them by allocating fourth dimension in your schedule to exercise so.
  • Make connections and maintain those connections.
  • Attempt to keep a counterbalanced schedule in which in that location is both work and play.
  • Get sufficient sleep; eat a balanced nutrition 3 times a day; exercise.
  • Share your struggles with someone; do not sit down in isolation. Everyone has struggles; know that you are not lonely.
  • Use the official supports that are bachelor to you, i.e. Grade Dean, Resident Director, Cultural Advisor, Academic Advisor, PLTC, Counseling Service, and Health Service.
  • If you received accommodations in high school, delight connect with those respective offices so that you can continue to go the support that y'all demand. Information technology is ok to receive support and/or appropriate accommodations.
  • Find fourth dimension for rest and relaxation.
  • Get off campus at to the lowest degree a couple of times a month.
  • Exercise not wait until the last minute to do work; put a study plan in place.
  • If you cannot study in your room, find a more conducive place on campus.
  • Illicit the back up of a peer as a written report partner.
  • Stay in touch with family unit and continue them abreast of important things that are going on in your life and on campus, and then they will understand your experience.
  • Get involved in your residence community; attend the study breaks and other activities that are planned in the residence hall.
  • Endeavour to go dwelling house for Thanksgiving, or devise an alternate programme to be with friends on or off campus.
  • Find a niche on campus to become a office of, so that you lot tin expand your community and social network.
  • Do non overload yourself past being involved in too many extracurricular activities.
  • Test out organizations and clubs and take your fourth dimension before making major commitments such as chairing an event or running for a major office. You lot have four years; in that location is no need to do it all the get-go semester or twelvemonth.
  • Expect changes in yourself, i.east. ideas, values, interests, career goals.
  • Go on in listen that this is a time of growth, self-noesis and personal development.
  • Attempt something new, explore, and take some risks, while maintaining your safety.
  • Expand your knowledge base and areas of interests.
  • Have fun, enjoy your friendships.
  • Enjoy your college experience!

Tips & Tools for the Procrastinator

  • Practice y'all continuously put things off until the last infinitesimal?
  • Practice you take a chance with time to see if you can complete tasks in increasing less amount of time?
  • And, when you lot succeed practice you lot have a feeling of ZEST!
  • Is it getting harder to succeed at this game?
  • Are you known past your family unit and friends as being a procrastinator?
  • Have you been getting into more and more trouble due to your procrastination?
  • Exercise you lot feel shame, guilt, and negative feelings about yourself every bit a result of your procrastination
  • Has information technology become painful for yous?

This might assist you lot:

  • Admit to yourself that yous take a problem.
  • Make a decision to address the problem.
  • Take responsibility.
  • Permit those close to y'all know that this is a problem and is painful for yous.
  • The problem might exist psychological such as loftier feet over achievement-related tasks, a fearfulness of success, a fright of failure, ambivalence near a task/conclusion and/or resentment or anger.
  • Or, it could likewise be symptomatic of a learning disability such as Add or ADHD in which y'all just cannot focus.
  • Then, forgive yourself and let get of the self-blame and self-degradation.
  • And, elicit the help of others, i.e. counseling, the PLTC.

Transitional Tips for Davis Scholars

  • Remember that "Information technology's a New Mean solar day"!
  • Mixed or conflicting feelings are common.
  • There is so much to exercise….
  • Yous planned advisedly, but you cannot programme for what you practice not know.
  • Exist kind to yourself…
  • Some things "gotta" modify.  Reprioritize; give some things upward.
  • Relational shifts
  • Find your niche
  • Schedule in self-care
  • Give time for reflection on the learning, both inside and exterior the classroom
  • Personal growth, identity shifts are inevitable – both expected and the unexpected
  • Other – we are all unique and will take things unique to us, and that's okay!

R. Cook-Nobles, eight/2016

Common Responses to Trauma and Coping Strategies

 Patti Levin, LICSW, PsyD
 © 1989, 2001, 2003, 2004 by Dr. Patti Levin

After a trauma, people may go through a wide range of normal responses.

Such reactions may be experienced not but by people who experienced the trauma offset-hand, but by those who have witnessed or heard virtually the trauma, or been involved with those immediately afflicted.  Many reactions can be triggered by persons, places, or things associated with the trauma.  Some reactions may appear totally unrelated.

Here is a list of mutual physical and emotional reactions to trauma, also every bit a list of helpful coping strategies. These are NORMAL reactions to Abnormal events.

Physical Reactions

  • aches and pains like headaches, backaches, stomach aches
  • sudden sweating and/or heart palpitations (fluttering)
  • changes in slumber patterns, appetite, involvement in sex
  • constipation or diarrhea
  • easily startled by noises or unexpected touch
  • more susceptible to colds and illnesses
  • increased use of alcohol or drugs and/or overeating

Emotional Reactions

  • stupor and disbelief
  • fear and/or feet
  • grief, disorientation, denial
  • hyper-alertness or hypervigilance
  • irritability, restlessness, outbursts of anger or rage
  • emotional swings -- similar crying and so laughing
  • worrying or ruminating -- intrusive thoughts of the trauma
  • nightmares
  • flashbacks -- feeling similar the trauma is happening now
  • feelings of helplessness, panic, feeling out of control
  • increased need to control everyday experiences
  • minimizing the experience
  • attempts to avoid anything associated with trauma
  • tendency to isolate oneself
  • feelings of detachment
  • business organization over burdening others with problems
  • emotional numbing or restricted range of feelings
  • difficulty trusting and/or feelings of betrayal
  • difficulty concentrating or remembering
  • feelings of self-blame and/or survivor guilt
  • shame
  • diminished interest in everyday activities or depression
  • unpleasant by memories resurfacing
  • loss of a sense of order or fairness in the world; expectation of doom and fearfulness of the future

Helpful Coping Strategies

  • mobilize a back up arrangement -- reach out and connect with others, especially those who may take shared the stressful result
  • talk well-nigh the traumatic experience with empathic listeners
  • cry
  • hard practise like jogging, aerobics, bicycling, walking
  • relaxation practise similar yoga, stretching, massage
  • humor
  • prayer and/or meditation; listening to relaxing guided imagery; progressive deep musculus relaxation
  • hot baths
  • music and art
  • maintain balanced diet and sleep cycle as much as possible
  • avert over-using stimulants like caffeine, carbohydrate, or nicotine
  • commitment to something personally meaningful and important every day
  • hug those you dearest, pets included
  • eat warm turkey, boiled onions, baked potatoes, cream-based soups -- these are tryptophane activators, which help you feel tired but proficient (like after Thanksgiving dinner)
  • proactive responses toward personal and community safety -- organize or do something socially agile
  • write about your experience -- in detail, just for yourself or to share with others

Tips for Effective Listening

  1. Timing is important. If someone has chosen or stopped by to talk with yous unexpectedly, think for a moment virtually the time you have and the mental space you are in. Is this a fourth dimension you can be available to speak with her? If not, size upwardly the nature of her business and its urgency, and inquire if yous tin can brand another fourth dimension to talk when you can give her your full attention. This doesn't mean being rude, or cut her off abruptly. Instead, if you and she experience the conversation can wait, say "I'd actually like to talk with y'all about this when I can be more than bachelor – would afterward (tonight, tomorrow) work for you?"
  2. Prepare to listen. Create a mental and physical listening space. Turn off the radio, music, television, or other sources of lark. Save the certificate on your calculator, close your book or study notes, sign out of Commencement Class or anything else you lot were engaged in earlier the conversation, so that you mentally remind yourself you've "stepped into" a different function and activity. If possible, take care of things that experience immediately pressing or like a source of lark before y'all start the chat. Don't try to do something else at the aforementioned time y'all are trying to mind.
  3. A welcoming arroyo. People who seek you out with important questions or concerns may be feeling uncomfortable with the step they have taken to talk with you. Call up about what makes a person feel comfortable or safety. A warm, caring open arroyo can aid set up the tone. Welcome the person by quietly conveying yous are glad they came to speak with you.
  4. Melody in. Sometimes a person might take a difficult time getting correct to the point, particularly if they are trying to talk nigh something hard. Tuning in tin help y'all pay attention to the betoken or questions that is on their listen. Why are they seeking you out? Do they seem distressed, embarrassed, dislocated? Heed to the tone of their voice – is information technology soft and hesitant? Are they on the verge of tears or crying? Are they aroused or upset? Do they seem afraid? Confused? Past paying attending to both the content of what they say and how they say it, you can oft get a fuller picture of what is really going on.
  5. Furthering the conversation. Asking questions, nodding, pocket-size verbal responses all indicate that y'all are "there" – tuned in, receiving the information. Sometimes restating or reflecting what they've said helps make sure you are on track with her. "And so you are saying…" Asking questions tin also help draw the person out a fleck more than – "Do you hateful…?" "Can you say more…?" This doesn't mean interrogating the person. Too many questions can feel intrusive, or "pushy" – merely an occasional question can assistance analyze things, or move the dialogue along. The purpose of questions is for you to sympathize her better, and to help her convey what she needs to say; information technology isn't to satisfy your curiosity, or get her to disclose more than she may feel ready.
  6. Silence is important. Fifty-fifty though questions and comments can be of import, often listening is the most of import part of what you do. Only be being an open up, interested and supportive person, y'all are providing important help to someone who wants to talk with someone. Listening involves actually attending to all of what the person is saying, and not just "biding time" until they finish so y'all tin jump in with your annotate. Don't interrupt someone in the center of their taking, or terminate their judgement for them. Try pausing before you speak to consider what the person said, and to allow time for you to reflect earlier answering or commenting.
  7. Actions speak loudly. Nonverbal messages can be every bit important a part of communication as verbal ones. If this is a face-to-face up run into, await at the person as they are speaking and plough your torso to face up them. Sit down upright and try not to cross your arms, or otherwise convey a "closed" attitude. Your facial expressions can convey important empathy, interest and connection with the speaker.
  8. Empathy. Empathy means being able to put yourself into the shoes of the other person, to "become" what they are experiencing, even if you haven't experienced this directly yourself. Be careful non to gauge people who feel very differently from you. At the same time, recall this is their experience, not yours, then watch out for "over-identifying." Someone else'south questions or concerns nigh their body, identity or sexual activities are not the same every bit yours.
  9. Confidentiality. Of grade, when someone shares something deeply personal, it'due south of import that you keep her confidence by not sharing this data casually with others. However, avert making blanket promises of confidentiality that might make information technology harder for you to share your concerns with someone else, if needed. If your friend is at adventure, it is of import that you seek professional aid right away and permit them know the reasons for your business-even if the student has asked you not to. A student's condom must exist the principal concern.
  10. Limits of helping. While your role as a peer helper can be essential in helping someone talk through an issue, get a question answered or receive support, there are also limits to what yous can practice. Don't permit yourself go far over your head. A student may present you with a situation or questions you don't have the answer to – that is something nosotros all encounter, and that's okay. Don't give information you are uncertain of, just offer to consult or refer her to someone else if needed. As well, as much as it can be hard to listen to someone who is in distress or struggling with a decision, giving advice is not usually what is wanted or useful. Instead, you tin help them think through what next steps they may want or need to have, if any. If you outset to experience too burdened, overwhelmed or concerned with another student, it's fourth dimension to ask a professional person for help. We are a community!
  • On-Campus
  • Off-Campus

On-Campus Resource

AJ Guerrero, Grand.S.
Office of Intercultural Education
Coordinator of LGBTQ Programs and Services
Acorns Business firm
781-283-2682
ag100

LGBTQ Student Groups:

blackout
blackOUT serves to create an inclusive and comfy space for all students of African descent at Wellesley who identify every bit queer (LGBT*QIA) or questioning

Familia
Familia is a group for LGBT*QIA* & Questioning Latinas on Wellesley Higher's campus

Tea Talks
Group for LGBTQ and questioning students of Asian descent

Siblings
Back up and customs for students who identify every bit TGNC (transgender and gender nonconforming)

QTSAQ (Queer and Trans South-Asian Coalition)

Wildcards for students who identify as asexual and/or aromantic

Sympathise the Individual Effects of a Disaster

  • Everyone who sees or experiences a disaster is affected past it in some way.
  • It is normal to experience anxious about your own safety and that of your family and shut friends.
  • Profound sadness, grief and acrimony are normal reactions to an abnormal event.
  • Acknowledging your feelings helps you recover.
  • Focusing on your strengths and abilities helps you heal.
  • Accepting assistance from community programs and resource is healthy.
  • Everyone has different needs and dissimilar ways of coping.
  • It is common to want to strike back at people who have caused nifty hurting.

Children and older adults are of special business concern in the backwash of disasters. Even individuals who experience a disaster "second hand" through exposure to all-encompassing media coverage can be afflicted.

Contact local faith-based organizations, voluntary agencies, or professional counselors for counseling. Additionally, FEMA and state and local governments of the afflicted area may provide crisis counseling assist.

As you recover, information technology is a skillful idea to make sure that you accept updated your family disaster program and replenished essential disaster supplies simply in case a disaster happens again. You will ever feel ameliorate knowing that you are prepared and set for anything.

Seek counseling if you or a family member are experiencing disaster-related stress.

Recognize Signs of Disaster-Related Stress

When adults accept the post-obit signs, they might need crunch counseling or stress management assist:

  • Difficulty communicating thoughts.
  • Difficulty sleeping.
  • Difficulty maintaining balance in their lives.
  • Low threshold of frustration.
  • Increased utilize of drugs/alcohol.
  • Express attention span.
  • Poor work performance.
  • Headaches/stomach issues.
  • Tunnel vision/deadened hearing.
  • Colds or flu-like symptoms.
  • Disorientation or confusion.
  • Difficulty concentrating.
  • Reluctance to leave home.
  • Depression, sadness.
  • Feelings of hopelessness.
  • Mood-swings and easy bouts of crying.
  • Overwhelming guilt and self-doubt.
  • Fright of crowds, strangers, or being alone.

Talk with someone and seek professional person help for disaster-related stress.

The following are ways to ease disaster-related stress:

  • Talk with someone about your feelings - acrimony, sorrow and other emotions - even though it may be hard.
  • Seek aid from professional counselors who deal with post-disaster stress.
  • Do not concur yourself responsible for the disastrous event or be frustrated because you feel y'all cannot help directly in the rescue work.
  • Take steps to promote your own concrete and emotional healing by healthy eating, rest, exercise, relaxation and meditation.
  • Maintain a normal family and daily routine, limiting demanding responsibilities on yourself and your family unit.
  • Spend time with family and friends.
  • Participate in memorials.
  • Use existing back up groups of family, friends and religious institutions.

Ensure you are ready for future events by restocking your disaster supplies kits and updating your family disaster program. Doing these positive actions can be comforting.

Disasters can get out children feeling frightened, confused, and insecure. Whether a child has personally experienced trauma, has merely seen the event on tv or has heard it discussed by adults, it is of import for parents and teachers to be informed and ready to help if reactions to stress begin to occur.

Children may answer to disaster by demonstrating fears, sadness or behavioral problems. Younger children may render to before behavior patterns, such as bedwetting, slumber problems and separation feet. Older children may also display anger, aggression, school bug or withdrawal. Some children who have only indirect contact with the disaster merely witness it on television may develop distress.

Recognize Run a risk Factors

For many children, reactions to disasters are brief and correspond normal reactions to "aberrant events." A smaller number of children can be at gamble for more than enduring psychological distress as a function of 3 major risk factors:

  • Direct exposure to the disaster, such as being evacuated, observing injuries or death of others, or experiencing injury along with fearing one's life is in danger.
  • Loss/grief: This relates to the death or serious injury of family unit or friends.
  • On-going stress from the secondary effects of disaster, such equally temporarily living elsewhere, loss of friends and social networks, loss of personal property, parental unemployment, and costs incurred during recovery to return the family unit to pre-disaster life and living weather.

Vulnerabilities in Children

In near cases, depending on the hazard factors above, distressing responses are temporary. In the absence of severe threat to life, injury, loss of loved ones, or secondary problems such as loss of dwelling, moves, etc., symptoms usually diminish over time. For those that were directly exposed to the disaster, reminders of the disaster such equally loftier winds, smoke, cloudy skies, sirens, or other reminders of the disaster may cause upsetting feelings to return. Having a prior history of some blazon of traumatic event or severe stress may contribute to these feelings.

Children'southward coping with disaster or emergencies is often tied to the way parents cope. They can detect adults' fears and sadness. Parents and adults can make disasters less traumatic for children by taking steps to manage their own feelings and plans for coping. Parents are almost always the best source of support for children in disasters. One way to found a sense of control and to build conviction in children earlier a disaster is to appoint and involve them in preparing a family disaster plan. After a disaster, children tin contribute to a family unit recovery programme.

Coming together the Child's Emotional Needs

Children'south reactions are influenced by the beliefs, thoughts, and feelings of adults. Adults should encourage children and adolescents to share their thoughts and feelings about the incident. Clarify misunderstandings about risk and danger by listening to children'south concerns and answering questions. Maintain a sense of calm by validating children'southward concerns and perceptions and with give-and-take of concrete plans for safety.

Listen to what the child is saying. If a young child is asking questions about the event, answer them simply without the elaboration needed for an older child or adult. Some children are comforted by knowing more or less information than others; determine what level of data your particular child needs. If a child has difficulty expressing feelings, allow the child to draw a picture or tell a story of what happened.

Try to understand what is causing anxieties and fears. Exist enlightened that post-obit a disaster, children are almost afraid that:

  • The event will happen again.
  • Someone close to them will be killed or injured.
  • ​They will be left alone or separated from the family.

Reassuring Children After a Disaster

Suggestions to help reassure children include the following:

  • Personal contact is reassuring. Hug and touch your children.

Have a question? Allow the the Director of Counseling Services know.

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