The practices discussed in this program should not be taken as medical advice. This pain management program is to help you develop your own positive proactive preventative health care plan, incorporating the medical recommendations and psychological treatments that have been suggested to you by your doctors and Providers. It may offer health, fitness, or similar information such as meditation, skill building and behavioral strategies, but such information is intended for educational and informational purposes. This process is also to empower you in brainstorming additional ways to address your mental health status, emotional state and current behavior. It serves as a visual aid for not only you to gain a clearer picture of your current state but as a reminder of the positive, proactive, preventative strategies that you can implement hour by hour, day by day to maintain a healthy lifestyle. Neither the author nor publisher makes any representations as to the safety of the practices of this program. I am not a doctor, I am not a physician assistant nor a nurse. I am not a licensed BCBA but I do have a Masters Degree in Rehabilitation Psychology with a minor in Counseling. I have 30+ years of being in the field of rehabilitation, specifically behavioral experience and case management coordination.
This process may prompt you to think differently, triggering changes in behavior to occur. Should you show any negative side-effects or challenging behaviors and/or symptoms, please consult a Licensed Medical Professional for treatment and/or assistance.
The following is information from the Mayo Clinic in the USA for you to consider during this process:
Symptoms
Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include:
- Feelings of sadness, tearfulness, emptiness or hopelessness
- Angry outbursts, irritability or frustration, even over small matters
- Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
- Sleep disturbances, including insomnia or sleeping too much
- Tiredness and lack of energy, so even small tasks take extra effort
- Reduced appetite and weight loss or increased cravings for food and weight gain
- Anxiety, agitation or restlessness
- Slowed thinking, speaking or body movements
- Feelings of worthlessness or guilt, fixating on past failures or self-blame
- Trouble thinking, concentrating, making decisions and remembering things
- Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
- Unexplained physical problems, such as back pain or headaches
For many people with depression, symptoms usually are severe enough to cause noticeable problems in day-to-day activities, such as work, school, social activities or relationships with others. Some people may feel generally miserable or unhappy without really knowing why.
Depression symptoms in children and teens
Common signs and symptoms of depression in children and teenagers are similar to those of adults, but there can be some differences.
- In younger children, symptoms of depression may include sadness, irritability, clinginess, worry, aches and pains, refusing to go to school, or being underweight.
- In teens, symptoms may include sadness, irritability, feeling negative and worthless, anger, poor performance or poor attendance at school, feeling misunderstood and extremely sensitive, using recreational drugs or alcohol, eating or sleeping too much, self-harm, loss of interest in normal activities, and avoidance of social interaction.
Depression symptoms in older adults
Depression is not a normal part of growing older, and it should never be taken lightly. Unfortunately, depression often goes undiagnosed and untreated in older adults, and they may feel reluctant to seek help. Symptoms of depression may be different or less obvious in older adults, such as:
- Memory difficulties or personality changes
- Physical aches or pain
- Fatigue, loss of appetite, sleep problems or loss of interest in sex — not caused by a medical condition or medication
- Often wanting to stay at home, rather than going out to socialize or doing new things
- Suicidal thinking or feelings, especially in older men
When to see a doctor
If you feel depressed, make an appointment to see your doctor or mental health professional as soon as you can. If you're reluctant to seek treatment, talk to a friend or loved one, any health care professional, a faith leader, or someone else you trust.
When to get emergency help
If you think you may hurt yourself or attempt suicide, call 911 or your local emergency number immediately.
Also consider these options if you're having suicidal thoughts:
- Call your doctor or mental health professional.
- Call a suicide hotline number — in the U.S., call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255). Use that same number and press "1" to reach the Veterans Crisis Line.
- Reach out to a close friend or loved one.
- Contact a minister, spiritual leader or someone else in your faith community.
If you have a loved one who is in danger of suicide or has made a suicide attempt, make sure someone stays with that person. Call 911 or your local emergency number immediately. Or, if you think you can do so safely, take the person to the nearest hospital emergency room.
For reference, please visit the Mayo Clinic's website for more information.
https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007
The following information is a compilation of Safety, Recovery, Addiction and Mental Health Resources that Gabby Bernstein, Inc. developed as part of her Anxiety Relief Techniques on her public website.
I post it here, giving credit to her and her staff for providing the information and for you to have should you need the resource(s.)
This information does not substitute as medical care but serves as optional resources augmenting your own effort to obtaining proper medical care.
Emergency numbers
Important note: If you’re in a dangerous or life-threatening situation in the USA, call 911 (see below for emergency services numbers in other countries).
Emergency numbers outside the United States:
Canada: 911
Mexico: 066 or 911
UK: 999 or 112
Ireland: 999 or 112
Netherlands: 112
Germany: 112
France: 112
Australia: 000 or 112
New Zealand: 111
South Africa: 112 on mobile phones
See a complete list on the US Department of State Website
Trauma recovery and mental health
Internal Family Systems Therapy (IFS), Eye Movement Desensitization and Reprocessing (EMDR) and Somatic Experiencing are all referenced in Gabby Bernstein's book Happy Days as profound resources for trauma recovery.
Check the EMDR International Association page for information and resources on Eye Movement Desensitization and Reprocessing (EMDR). Click the “Find a Therapist” button to find a practitioner.
Somatic Experiencing (SE) is a transformational trauma and body based therapy that can greatly support you. Visit the Somatic Experiencing Internal page to find a practitioner.
Visit the IFS Institute website to learn more about Internal Family Systems Therapy and find an IFS therapist.
Psychology Today has a directory where you can search for a therapist and filter for specialties, types of therapy and insurance.
More mental health resources
More trauma recovery resources
Veterans
National Center for PTSD under U.S. Veterans Affairs
Veterans Crisis Line
Schizophrenia
Inpatient/outpatient treatment for trauma and/or addiction
If you’re seeking guidance on how to get into inpatient or outpatient treatment visit Dr. Elisa Hallerman at https://www.drhallerman.com/about-us
High Watch Recovery Center is a Connecticut-based inpatient program to heal trauma as well as co-occurring substance abuse disorders.
The Meadows is an Arizona-based inpatient program to heal trauma as well as addiction.
The Trauma Center at Justice Resource Institute offers trauma recovery in Boston.
Center for Motivation & Change is evidence-based outpatient care in New York City with inpatient care in the Berkshires. They can address both drug/alcohol addiction and trauma.
Disaster distress
Suicide prevention
United States
Canada.
- Crisis Services Canada is a suicide hotline with wonderful people to support you. They will be able to provide you with a nonjudgmental, safe and supportive plan of action.
- 1-833-456-4566
United Kingdom
Australia
Ireland
Postpartum depression and anxiety (PPA & PPD)
From the American Psychological Association
If you are having thoughts of hurting yourself or your baby, take action now:
Put the baby in a safe place, like a crib. Call a friend, family member, or mental health hotline (free & staffed all day, every day) for help.
- National Hopeline Network
1-800-SUICIDE (1-800-784-2433)
- National Strategy for Suicide Prevention: LifeLine
1-800-273-TALK (1-800-273-8255)
Has hotlines for every state
- PPDMoms
1-800-PPDMOMS (1-800-773-6667)Call your psychologist’s or other licensed mental health provider’s emergency number. Call your doctor’s or other primary health care provider’s emergency number. Go to your local hospital emergency room. Tell someone you trust about what you are feeling; ask him or her to help you take these steps.
(Source for above guidance and resources)
More resources
Domestic violence, physical abuse & sexual assault
RAINN is an organization for helping sexual assault survivors.
- Free, confidential sexual assault hotline is available 24/7: 800-656-HOPE (800-656-4673)
- You can also chat online with a counselor: https://www.rainn.org
The National Domestic Violence Hotline is free, confidential and available 24/7.
The Childhelp National Child Abuse Hotline serves the U.S. and Canada 24/7.
- 1-800-422-4453
- Assistance available in 170+ languages
Animal cruelty resources list
Addiction recovery
- Alcoholics Anonymous Go to the website to find an AA group near you and more information and help.
- In The Rooms Free online addiction recovery support
- SAMHSA.gov: Substance Abuse and Mental Health Services Administration 1-800-662-HELP (1-800-662-4357) Confidential, free, available 24/7 in English & Spanish. This helpline is for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
Find treatment programs in your state that treat addiction and dependence on opioids, such as heroin or prescription pain relievers.
You can use SAMHSA’s FindTreatment.gov to locate treatment centers for substance use disorders, addiction and mental illness.
Eating disorders
LGBTQ crisis hotlines and resources
-
- oSTEM provides a list of LGBTQIA+ support resources you may find helpful
- Trans Lifeline A 24/7 hotline available in the U.S. and Canada staffed by transgender people for transgender people in a crisis, from struggling with gender identity to thoughts of self-harm.
- LGBTQ youth suicide prevention: 1-866-4-U-TREVOR
Grief
Books
Emotional Freedom Technique
Important note: Unexpected emotions can arise when you practice Emotional Freedom Technique (EFT, also known as tapping). If your loss is very recent, or if you feel overwhelmed by grief, tap with caution or wait until you have recovered more. Talk your therapist or doctor before tapping if you’re new to it or not sure how to handle strong feelings that may come up.
Meditations
You can also read this blog post for an overview of different grief resources (updated in June 2019).