NAMI Clark , Greene & Madison Counties: 937-322-5600 ​​​​​
​​National Alliance on Mental Illness national website: : www.NAMI.org 
       NAMI Helpline: 1-800-950-6264 
Ohio Crisis Text Line | Text 4HOPE to 741741
 National Suicide Prevention Lifeline: dial 988
In case of emergency, dial 911

Follow healthy daily routines as much as possible

Your daily habits and routines can help you feel more in control of your own well-being. Even simple

actions can make a difference:

  • Make your bed
  • Get dressed
  • Connect with loved ones
  • Move your body Make time for breaks If possible, take regular short breaks during work or between shifts. During these breaks, go outside and engage in physical activity if you can.
  • Practice good hygiene, especially by cleaning your hands 
  • Prioritize sleep and practice. Here are some recommendations for getting good sleep.
  • Getting enough regular sleep is critical for your immune system.
  • Eat nutritious food as much as possible, especially fruits and vegetables.


Take care of yourself through exercise and movement

If you’re staying home, you may be less physically active than usual. It’s important to keep movement as part of your daily life, whether it’s exercise or light movement like stretching and making sure you’re not sitting down too long. Exercise is a great way to care for your body. It is a powerful way to improve both your physical and mental health. Research suggests that when we exercise, our brain releases chemicals that help us better manage stress and anxiety.

There are many different ways to exercise. Many of them are free, don’t require any equipment and can be done at home. Most people can find an exercise routine that fits their needs and abilities. If you don’t typically exercise or have health concerns, you may want to talk with your primary care provider before starting a new activity.

Some ideas of how to move more:

  • Walk 
  • Stretch
  • Dance
  • Do yoga
  • Do cardiovascular exercise - Research suggests this helps with anxiety and sleep. If you have concerns about balance or joint health, ask your provider about low-impact cardio you can do at home. 
  • ​​Try free exercise videos on YouTube (yoga, dance exercises, Pilates, cardio, etc. Ex. gentle trauma-informed yoga.

It’s common to feel stressed or anxious during this time. It may be especially hard for people who already manage feelings of anxiety or emotional distress. For example, for those of us with obsessive-compulsive disorder (OCD), public health recommendations about contamination and hand washing may make it more difficult to manage our symptoms. Recognizing how you’re feeling can help you care for yourself, manage your stress and cope with difficult situations. Even when you don’t have full control of a situation, there are things you can do. Below we describe how to stay informed, take action, maintain healthy social connections. 


A Message From NAMI's CEO

We recognize that people affected by mental illness face additional challenges dealing with COVID-19. Now, more than ever, it’s important to remember that there is no health without mental health. During these difficult times, we encourage you to take care of yourselves and check in on loved ones. You are not alone, and we will get through this together.
—Daniel H. Gillison, Jr.

​​COVID-19 Information & Resources

​​​​Do you have more questions about COVID-19?
The Ohio Department of Health call center is ready to answer your questions about COVID-19.
Call 1-833-4-ASK-ODH. The Call Center is staffed from
9 a.m to 8 p.m each day, including weekends.

Stay connected with others and maintain your social networks

Physical distancing (also called social distancing) can change how you usually interact with people you care about. Doing this is essential to lessening the impact of COVID-19.

There are many ways you can build a feeling of connection, even if you can’t see people in person or go places you usually would:

  • Make sure you have the phone numbers and emails of close friends and family
  • Stay connected via phone, email, social media and video calls
  • Offer to help others if you can 
  • Ask for help when you need it 
  • Share how you’re feeling with people you trust
  • Regularly call, text or email with family and friends who may have more limited social contact—elderly people, those with disabilities, those who live alone, those who are quarantined or at high risk because of chronic health conditions
  • ​If talking about COVID-19 is affecting your mental health, set boundaries with people about how much and when talk you about COVID-19. Balance this with other topics you’d usually discuss.
  • If you are living with other people, communicate expectations about how to live well together while staying home
  • Do virtual activities together
  • Plan virtual dinners and coffee breaks
  • Do at-home crafts and activities over a video call
  • Watch a virtual concert together
  • Read the same book or watch the same movie/TV show and talk about it
  • Play online multi-player video games
  • Join an online exercise class

Manage how you consume information

Equip yourself with information from credible, reputable sources such as the Centers for Disease Control (CDC) and the World Health Organization (WHO). See below section for more links. Be selective about how you consume news. It’s generally a good idea to stay engaged and informed. Having some limits on your news consumption can help:

  • Watching or listening to the same news constantly can increase stress.
  • Reading can be an easier medium to control how much and what kind of information you’re absorbing. 
  • Set limits on when and for how long you consume news and information, including through social media. It may help you to choose a couple of fifteen-minute blocks each day when you will check news/social media and limit your news consumption to that time.False information spreads very easily on social media and can have serious consequences for individual and public health. Always verify sources and make sure they are reputable, especially before sharing anything.

Links to National Resources

SAMHSA – The Substance Abuse and Mental Health Services Administration  (SAMHSA) is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation. SAMHSA’s mission is to reduce the impact of substance abuse and mental illness on America’s communities. https://www.samhsa.gov/​​HHS – The United States Department of Health and Human Services is a cabinet-level department of the U.S. federal government with the goal of protecting the health of all Americans and providing essential human services. https://www.hhs.gov/

  • CDC – The Centers for Disease Control is one of the major operating components of the Department of Health and Human Services. As the nation’s health protection agency, CDC saves lives and protects people from health threats. To accomplish our mission, CDC conducts critical science and provides health information that protects our nation against expensive and dangerous health threats, and responds when these arise. https://www.cdc.gov

  • Crisis Text Line – Crisis Text Line is free, 24/7 support for those in crisis. Text 741741 from anywhere in the US to text with a trained   https://www.crisistextline.org

  • National Suicide Prevention Lifeline – The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week can speak with a trained Crisis Counselor. ​https://suicidepreventionlifeline.org

There are lots of online resources about mindfulness, meditation, breathing exercises and more. Some organizations, including yoga studios, offer free classes online as well. Grounding exercises can help you notice the sights, sounds, smells and sensations around you rather than being absorbed in your thoughts.

​​

Meditation

There are many types of meditation, but in general, they involve finding a quiet, comfortable place where you can observe your thoughts and focus on your breath. Meditation can help you feel calmer and more relaxed.  According to the National Institutes of Health, “Some research suggests that practicing meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia.”

Meditation apps:

  • Headspace (free and subscription content)
  • Calm (free and subscription)
  • Simple Habit (free and subscription)
  • Intimind (Spanish language, free and subscription)
  • Liberate (free content created by and for people in the Black and African diaspora)

Breathing exercises can help calm your body and your mind. These exercises often involve controlling and slowing your breath. They may be especially helpful in managing feelings of anxiety and panic.

Do meaningful things with your free time

When you can, do things that you enjoy and that help you relax.

  • Read a book/listen to an audiobook. Many public libraries’ websites offer free audiobooks. Ex.: LibriVox 
  • Learn a new skill
  • Create art—draw, build something, etc.
  • Journal or write
  • Play puzzles or games
  • Take an online course—various free online courses available
  • Do tasks around your home. Organize, do crafts, garden, rearrange your living space.
  • Cook something new with ingredients you have at home
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