Signs, symptoms & self care

If you’re having trouble coping, you’re not alone

No matter what you’re dealing with—stress, depression, anxiety, drug and alcohol use or the impact of COVID-19—you don’t have to go it alone. There are tools to help you cope.

Signs to look for

Mental health challenges look different for everyone. Here are some common things that might mean it’s time to reach out to get support:

Do you or your loved ones . . .

• Feel tired all the time?
• Feel tense or on edge?
• Have headaches, sweats or chills?
• Eat too much or too little?
• Have nausea, stomachaches or diarrhea?
• Use alcohol or drugs to cope?
• Avoid friends or family?

Is it hard for you or your loved ones to . . .

• Focus, remember things, make decisions?
• Get out of bed?
• Do things you normally do, like cleaning or doing chores?
• Be around others?

Have you or your loved ones been feeling . . .

• Worried or afraid?
• Guilty, sad or lonely?
• Like you don’t want to do the things you normally enjoy?
• Angry or irritable?
• Very worried about COVID-19?

There’s help for you and those you love. Reach out for support today.

The Safe + Strong Helpline is here for you 24/7: 800-923-4357

Helpful ways to deal with stress

Many of us are struggling with our mental health during COVID-19. No matter what you’re dealing with, you don’t have to go it alone. There are ways to support yourself and others—and there’s strength in reaching out.

Build a self-care plan
A self-care plan helps you plan ahead for hard times. You can think about who to reach out to if you are struggling. You can also include your doctor or counselor’s information and agree with loved ones on what to do if you need support.

When making a self-care plan, ask yourself these questions:

• How can I take care of myself?
  Some examples are getting enough sleep and exercise, spending time with loved ones and deep breathing.

• Who can I call at any time?
  Find people in your life who you trust and can talk to about the good and bad that may happen.

• Who can I reach out to if I need more help?
  Decide who you can call if you are feeling overwhelmed, worried or sad. This may be loved ones, a coach, a teacher or a counselor.

Visit MentalHealthFirstAid.org for more info.

Get the support you need
Do you need help right away? If you’re in danger or thinking of hurting yourself or someone else, call the Safe + Strong Helpline, a crisis helpline or 911 now.

Even if it’s not an emergency, you may be having a hard time coping. This can make it hard to get through daily life. It can be personal or about your family, your job, COVID-19 or other hard situations.

If this is happening, you can find support.

Find health-insurance coverage
Do you or your loved ones need health insurance? The Oregon Health Plan (OHP) offers free health coverage for people who qualify. This means you can get mental-health support from a professional. You can get OHP even if you have been denied in the past. Apply today at ONE.Oregon.gov or call 800-699-9075.

OHP gives you mental-health and substance-use benefits at little or no cost. OHP’s local health plans are called coordinated-care organizations or CCOs. Find one in your area.

Understanding your insurance
Most insurances cover mental-health services. If you or your loved ones already have insurance or Medicare, you can find support. Many plans cover counseling, family counseling, substance-use treatment and more. Call your insurance plan to find out what they offer.

If you have insurance through your job, you may have an Employee Assistance Program (EAP). This is a program that offers free counseling and other mental-health and substance-use treatments. Ask your employer about EAP to find out what help they offer.

Get in touch with your doctor
Your doctor can help you find support that works best for you or your loved ones. During COVID-19, you may be able to get support using telehealth. This is where you can talk to your doctor or counselor over the phone or by video call.

Talk with people who care about you
It can help to reach out to the people who know you best. If you feel safe talking to a friend or family member, let them know how they can support you.

It can also help to speak to someone going through the same thing as you or who has had similar struggles. Your community can also be a place of support and comfort. You or your loved one can connect with a culturally responsive counselor from your community or join a support group with others who understand what you are going through.

Find care in your community
Find support near you

How to be helpful to loved ones
You may not know how to help the ones you love, but you can make a big difference by showing you care. Asking questions and listening helps you learn about what they’re going through. You can also help them make a plan.

Try to keep these things in mind as you care for others:

• Support doesn’t mean control
  When you give support and choices and respect their decisions, you create a caring environment.

• Take time to listen
  One of the best ways to show support is by listening. Your family member or loved one might not want to talk and may say hurtful things. It can be hard not to take it personally. Asking them how they would like to be supported lets you know how to be there for them.

• Learn as much as you can about what they’re going through
  When you learn about what your loved one is going through, you can understand them better. You can find out about treatments, therapy or medicine and talk to them about their choices.

If you are a caregiver, find support for yourself
Taking care of yourself is important as you try to help others. It can help to talk to people who understand. There are support groups where you can connect with people who are going through similar things with their friends and family. It may be helpful to read about other ways to get support for yourself.