The Voice

Self-care is one of those phrases that we hear a lot about these days, but what IS it? There is a body of research that supports its efficacy in decreasing anxiety and stress, as well as boosting mood and productivity. And while it is an important part of what we need to do in order to stay mentally and physically healthy, the external messaging that we receive can lead us to believe that self-care requires more time and money than we have in the first place. I disagree with this, and have five tips I share in my private practice in order to help make self-care feasible for everyone.

1. Start small

Sometimes the biggest challenge can be identifying what self-care actually is. Sometimes our ideas of what it means can discourage us from even thinking it’s possible. It does not have to be something big like going on a vacation or even spending money. It can be something small like sleeping in one day, beginning a book we haven’t had the time to read, journaling, or taking a relaxing bath. Self-care is whatever YOU, the individual, think it is. Identify one small thing you can do every day, and make a concerted effort to incorporate that to start.

2. Success reinforces success

Once you identify something small you can do, set a small and manageable time frame to start. Even if it is five minutes a day, take those five minutes. The more you are able to incorporate this consistently into your daily routine, the more likely you will be able to create this as a good habit in your daily life. Often people go too big too soon. This sets them up for failure and discouragement. Setting manageable goals to start increases the likelihood of consistent follow through.

3. Give yourself credit for “successive approximations”

In behavioral circles, recognizing and praising attempts is just as important to the process as the actual behavior. As humans, we have a tendency to be hard on ourselves and get discouraged if we aren’t able to follow through with goals we set exactly as we set them. This is more likely to reinforce that it isn’t going to work for us or encourage us to try harder next time. If you’re only able to take two minutes one day, DO IT. And then give yourself credit for staying consistent. Each day is a new opportunity.

September 2019

Issue IX, Vol. IX

5205 Greenwood Ave., Ste. 110 West Palm Beach, FL 33407

561-588-3477 www.namipbc.org

4. Adopt meaningful and functional mindfulness techniques

If you decide to incorporate mindfulness into your self-care regimen, try to select strategies that have portability—something you can do in most situations without needing a whole lot of specific conditions. When I worked with very young children, I found that the breathing techniques that were a part of Dr. Becky Bailey’s Conscious Discipline were very easy to utilize regardless of age. My particular favorite was S.T.A.R., which stands for “Stop, Take a deep breath, And Relax.” This is something that can be done at almost any age, and in any circumstance. Just this simple moment of pause can do wonders to decrease stress and bring you into the present.

5. Include your family in this process

I mentioned the S.T.A.R. technique because it is something that can be done by all members of a family. If we are looking to decrease stress, including children in the process can seem counterintuitive at the start, but can have long lasting benefits over time. We are also starting to see yoga and mindfulness utilized in schools, showing that even young children can benefit from these basic strategies. Setting up rituals with children in order for them to pause and be calm can be beneficial to the overall dynamic in the family, and can teach positive self-care from a very young age.

Five Tips for Self-Care in Our Busy Lives

By: Alison Bourdeau

About the Author:

Alison has been proud to collaborate with NAMI PBC since 2017 and is currently the Vice President of the Board of Directors. She has worked with children and their families for the past 18 years in the capacity of special educator, therapist, case manager, researcher, and advocate. She is currently in private practice at Palm Beach Behavioral Health & Wellness, working towards her licensure as a Marriage and Family Therapist. Alison is also a doctoral candidate in Counselor Education at Florida Atlantic University with research focusing on the impacts of social connectedness on the mental health and well-being of adults with Autism Spectrum Disorder.

SAVE THE DATES

Sept 10 – NAMI 101 (p. 2)

Sept 15 – Peer Council Trip —Silverball (p. 4)

Sept 26 – Marchman Act Presentation (p. 5)

Sept 27 – NAMI Reunion (p. 2)

Sept 29 – Peer Council Meeting (p. 4)

Oct 12 – NAMI Smarts for Advocacy (p. 7)

Oct 13 – Peer Council Trip —Yacht Cruise (p. 4)

Nov 02 – NAMIWalks (p. 3)

Dec 12 – NAMI Annual Luncheon (p. 5)

*See p. 9 for support group listings.

Page 2

NAMI Reunion Potluck

Join NAMI families and friends at our new monthly event, the NAMI Reunion Potluck. This is a great opportunity to reconnect with friends from your Family-to-Family or Peer-to-Peer class, socialize with other families, NAMI Connection and Peer Council members, and NAMI leadership and staff. Please join us at this

very informal event—just show up with some food or beverage to share!

Friday, September 27, 2019, 6:00-8:00 p.m.

NAMI Lake Worth Office

1520 10th Ave North, Suite D., Lake Worth, FL 33460

RSVP 561-588-3477

In July, NAMI PBC

served 713 individuals

We answered 131 family calls

117 attended NAMI Presentations

28 attended NAMI Family Support Groups

157 attended NAMI Connection Groups

31 attended the NAMI Y oung Adults Group

11 attended the NAMI Family-to-Family course

10 attended the NAMI Peer-to-Peer course

37 Teens Mentored, 32 Adults Mentored

159 participated in NAMI Peer Council and

NAMI on Wednesday activities

NAMI 101

Learn more about the programs and services offered by NAMI Palm Beach County

Tuesday, September 10, 2019, 6:00-7:00 p.m.

NAMI Lake Worth Office

1520 10th Ave. North, Suite D, Lake Worth, FL 33460

RSVP 561-588-3477

Page 3

NAMIWalks 2019 Saturday, November 2nd

Check-In: 8:30 a.m. Walk: 10:00 a.m.

John Prince Park, Lake Worth Register you team today!

namiwalks.org/palmbeachcounty

In Kind Sponsors

Kilometer Sponsors

Supporter Sponsors

National NAMIWalks Elite Sponsor

Page 4

NAMI ON WEDNESDAY (N.O.W.) Drop In

11:00 a.m. - 4:00 p.m. Drop In for Arts & Crafts, Games, Socializing & more!

NAMI Lake Worth Office, 1520 10th Ave. N., Ste. D, Lake Worth, FL 33460 For more information, call the NAMI office at 561-588-3477.

Join us Wednesday, September 11th, for Birthday Celebrations!

Peer Council

Upcoming Peer Council Events

Silverball Museum Sunday, September 15th

2:00—4:00 p.m. *1 hour of games included

Silverball Museum 19 NE 3rd Ave.

Delray Beach, FL 33483 RSVP: 561-588-3477

Peer Council Meeting Sunday, September 29th

2:00—4:00 p.m. NAMI Lake Worth Office 1520 10th Ave. N., Ste. D

Lake Worth, FL 33460 Pizza & Guided Art Project

by Sarah G.

Delray Yacht Cruise Sunday, October 13th

1:00—4:00 p.m. 801 E. Atlantic Ave.

Delray Beach, FL 33483 RSVP: 561-588-3477

Spots are going quickly, RSVP today!

The NAMI PBC Peer Council had a great time bowling at Greenacres Bowl! Join us at our next monthly meeting, Sunday, September 29th

at 2:00 p.m. to learn more about the Peer Council and how you can get involved!

Page 5

NAMI Annual Luncheon

Marchman Act Presentation

Presented by: Mark Astor and Audra Simovitch

Thursday, September 26, 2019

6:00-7:00 p.m.

NAMI Lake Worth Office

1520 10th Ave North, Ste. D

Lake Worth, FL 33460

Call to register: 561-588-3477

Thursday, December 12, 2019

11:00 a.m. Silent and Tea Cup Auctions 12:00 p.m. Lunch and Program

Marriott West Palm Beach

1001 Okeechobee Blvd., West Palm Beach, FL 33401

Tickets start at $85 per person

Speaker: Nyna Giles, author of The Bridesmaid’s Daughter,

from Grace Kelly’s Wedding to a Women’s Shelter—Searching for the Truth About My Mother

Reserve your spot today!

namipbc.org/nami-pbc-annual-luncheon-registration

Page 6

Mondays —Delray Beach

September 9—December 12, 2019

6:00—9:00 p.m.

Mondays & Wednesdays—West Palm Beach

September 18—October 28, 2019

6:00—9:00 p.m.

NAMI Family-to-Family is a free, 12-session educational program for family

members of an individual living with a mental health condition.

Call for location and to register:

561-588-3477

Learn more here: namipbc.org/programs/family

Education

NAMIWalks Kick-off Event

Page 7

Saturday, October 12, 2019

9:00 a.m. — 1:00 p.m.

Location: Mental Health America of Palm Beach County

909 Fern Street, West Palm Beach, FL 33401

NAMI Smarts for Advocacy is a 4-hour training that teaches you how to: 1. Tell your story effectively to mental health policymakers and determine how best to communicate your message; 2. Navigate the legislative process in Florida; 3. Work with other NAMI advocates to increase funding for mental health services.

This workshop is offered free of charge. Space is limited, reserve your spot today.

Learn more here: namipbc.org/advocacy. To register, please contact Helen Trainor at

561-588-3477 or helentrainor@namipbc.org

THANK YOU to everyone who came out to the NAMIWalks Kick-off Event! We had a great time celebrating

last year’s success and preparing to make 2019 even better!

We hope to see you at the walk on November 2nd! See page 3 for more information.

IN A CRISIS

Mobile Crisis: Mobile Crisis provides emergency intervention, de-escalation, screening and assessment for individuals

who are in emotional distress. As a family member or close friend, you can call Mobile Crisis and discuss the situation

with them. They will help to determine the best course of action. It may involve them going to the individual’s home

to assess the situation. Based on the assessment, they may recommend community treatment, or they can arrange to

have the individual hospitalized. Mobile Crisis services are available 24 hours a day, 7 days a week.

Palm Beach County has three Mobile Crisis Units:

Jerome Golden Mobile Crisis (northern part of county): 561-383-5777

South County Mobile Crisis (southern part of county): 561-637-2102; (Glades area): 561-382-3555

Calling 911: If you find that the situation has escalated to a point of crisis, call 911, describe your situation and ask for

a CIT-trained officer. The Crisis Intervention Team (CIT) completes a week-long training developed nationally by NAMI

and the police to improve responses to people in crisis. Many local officers have participated in this training.

Questions / Need Resources? When you are looking for support finding resources, or to develop a crisis contingency plan, you can call NAMI PBC’s

Certified Recovery Peer Specialist (Family Support), Sue Gordon at 561-588-3477. Sue is available during regular

business hours to help you identify resources in your area within Palm Beach County.

Page 8

Resources

WRAP One-on-One

NAMI PBC will now offer One-on-One Wellness Recovery Action Plan (WRAP)

mentoring. WRAP was developed in 1997 by a group of people who were experiencing

mental health challenges. NAMI Peer Mentors will offer individualized support for individuals

who are developing their WRAP plans.

Topics include: Wellness Toolbox, the Daily Maintenance Plan, Triggers Identification

and Action Plan, Early Warning Signs Identification and Action Plan, When Things Are Breaking

Down Identification and Action Plan, A Crisis Plan or Advance Directive, and the Post Crisis

Plan.

This program is made possible through the generous support of The United Way of

Palm Beach County and The Healthcare District of Palm Beach County. This program is offered

free of cost. To learn more, please call the NAMI PBC Office at 561-588-3477.

NAMI Support Groups

Page 9

NOTE: Support groups are subject to change. Please call NAMI Palm Beach County at 561-588-3477 to confirm details.

For information about other local support groups, please call

NAMI Palm Beach County at 561-588-3477.

NAMI Connection Peer Recovery Support

NAMI Young Adults Group (18-35 years)

NAMI Family Support Group

NAMI on Wednesdays Drop In Center

Delray (South County Mental Health Ctr., Toole Bldg.)

16158 S Military Trail, Delray Beach, FL 33484

Mondays, 2:45 p.m.—3:45 p.m.

*No group on 9/2/19 due to Labor Day

Lake Worth (NAMI Office)

1520 10th Ave. N, Ste. D, Lake Worth, FL 33460

Saturdays, 4:00 p.m.—5:30 p.m.

Saturdays, 6:00 p.m.—7:30 p.m.

Lake Worth (NAMI Office)

1520 10th Ave N, Ste. D, Lake Worth, FL 33460

First 3 Fridays each month, 6:00 p.m.—7:30 p.m.

Lake Worth (NAMI Office)

1520 10th Ave N, Ste. D, Lake Worth, FL 33460

Wednesdays, 11:00 a.m.—4:00 p.m.

Boca Raton (East) (Boca Raton Community Center)

150 Crawford Blvd., Boca Raton, FL 33432

2nd Wednesday, 6:30 p.m.—8:00 p.m.

Boca Raton (West) (West Boca Library)

18685 N. State Road 7, Boca Raton, 33498

1st Thursday, 6:30 p.m.—8:00 p.m.

Delray Beach (Fair Oaks Pavilion, Classroom D)

5440 Linton Blvd., Delray Beach, FL 33446

2nd Tuesday, 7:00 p.m.—8:30 p.m.

Jupiter (El Sol)

106 Military Trail, Jupiter, FL 33458

2nd Thursday, 7:00 p.m.—8:30 p.m.

Wellington (Fire Station 30)

9610 Stribling Way, FL 33414

3rd Sunday, 3:00 p.m.—4:30 p.m.

Go Paperless Stay up to date with NAMI PBC online. Contact the office at 561-588-3477 to learn more.

Non-Profit Organization

US Postage Paid

West Palm Beach, FL

Permit No. 1327

NAMI Palm Beach County

Mollie Wilmot Center—Palm Health Pavilion

5205 Greenwood Avenue, Suite 110

West Palm Beach, FL 33407

Or Current Resident

MEMBERSHIP: Regular $40 Open Door $5

Household $60 (for household membership please contact the NAMI PBC office to add family members)

SPONSORSHIP: Professional $65 Corporate $250

DONATION: $____________________

Mail to:

5205 Greenwood Ave., Ste. 110

West Palm Beach, FL 33407

You can also become a member or donate

online at: namipbc.org

To make a lasting impact, consider donating to the NAMI Palm Beach County Endowment,

Margaret C. Donnelley Fund.

Please visit: www.yourcommunityfoundation.org/namipbc

or call Kelly Garvis at 561-588-3477 for more information.

NAMI Membership includes 3 levels: Affiliate, State & National. NAMI is a 501(c)(3) non-profit, charitable organization—contributions are tax-deductible to the fullest extent allowed by law. Together, we can continue to fight for all those affected by mental illness. PLEASE NOTE: In order for NAMI PBC to receive

your full donation, please send your donation to the NAMI PBC office. Thank you!

Contributions benefit NAMI PBC, a not for profit tax exempt organization. A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION OF NAMI PBC (CH 6498), MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES AT WWW.800HELPFLA.COM OR BY CALLING

TOLL FREE 1-800-435-7352 WITHIN THE STATE OF FLORIDA. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL OR RECOMMEN-

DATION BY THE STATE. NAMI PBC receives 100% of each contribution.

New Membership Membership Renewal

We’re going paperless! If you would like to receive a paper copy of

your newsletter check here

If not checked you will only receive the newsletter via email.

Date:_________

Name:________________________________________________

Address:______________________________________________

City/St:_______________________________________________

Zip:___________....Phone:_______________________________

Email:________________________________________________