Agencies

Mental Health Access Centers

Access Centers provide crisis treatment, observation, and fast access to mental health treatment from licensed behavioral health professionals. Check local area for availability.

Hospital Emergency Rooms

Often provide crisis intervention, immediate observation, and referrals out to community mental health providers as needed.

National Suicide Prevention Line

The National Suicide Prevention Lifeline is a United States-based suicide prevention network of over 160 crisis centers that provides 24/7 service with the number :

988

It is available to anyone in suicidal crisis or emotional distress.

The Birth Injury Justice Center

The Birth Injury Justice Center is dedicated to supporting anyone who has been affected by birth injuries, brain injuries, cerebral palsy, Erb’s palsy, and other developmental disabilities. We strive to provide answers and guidance to ensure that families receive the assistance that they need to help improve their overall quality of life. For questions or more information contact: Marissa Sanford-Patterson, Advocacy Associate, (800) 409-5420

NAMI

The National Alliance on Mental Illness is a United States-based advocacy group originally founded as a grassroots group by family members of people diagnosed with mental illness.

NIMH

The National Institute of Mental Health (NIMH) is the lead federal agency for research on mental disorders. NIMH is one of the 27 Institutes and Centers that make up the National Institutes of Health (NIH), the largest biomedical research agency in the world. NIH is part of the U.S. Department of Health and Human Services (HHS).

NIDA

The National Institute on Drug Abuse is a United States federal government research institute whose mission is to "advance science on the causes and consequences of drug use and addiction and to apply that knowledge to improve individual and public health."

SAMHSA

SAMHSA's mission is to reduce the impact of substance abuse and mental illness on America's communities.

Article Reviews

This month the article reviews are focused on stress, worry, anxiety with a hope of offering some education and useful insights for you (the reader) as listeners of the Sproutings of a Mustard Seed Podcast.

The Anxiety Boom, Ralph Lewis M.D. Psychology Today, December 2021 pgs.28-29. This article addresses the question: Why are so many young people being diagnosed with anxiety disorder?. This article will be the reference point for a future interview with Alyssa Ringgenberg, LCSW. Alyssa is a local therapist with Connect 2 Kids/Success. Alyssa is the owner/operator of Anchor Counseling, a local small business owner. She has years of experience working with children and adolescents, this article is very much right up her alley to discuss in an upcoming episode of Sproutings of a Mustard Seed. This will be an exciting opportunity.

The Anatomy of Calm (part 1 of 3), Stephen Porges, PhD. Psychology Today, December 2021 pgs.38-40. This article is part one of a three part series. Why Are Worriers So Bad at Worrying? (part 2 of 3), Graham Davey, PhD. Psychology Today, December 2021 pgs.41-42. This article is part two of a three part series. Six Lessons Anxiety Teaches Us (part 3 of 3), Steven C. Hayes, PhD. Psychology Today, December 2021 pgs.43 & 61. This article is part three of a three part series.

When Pressure Mounts: Abigail Fagan. Psychology Today, December 2021 pg. 62. One question for Raven Saunders a 2021 Shot-put Olympian.

Books

 Children

1) Right Now I am Fine by Daniela Owen This book is good for children who experience significant stress and worry. It focuses on concepts and strategies for a healthy mind. It is an introduction to mindfulness based skills.

2) Wilma Jean the Worry Machine by Julia Cook. This book is relatable to children of many ages, particularly those who have experienced anxiety.

Tips/Skills

In my work as a psychotherapist I often utilize skill building with my clients.

Not all skills work with everyone and even if so, they likely will have slightly differing results as the clients are different people with their own responses.

That being said I am offering up a few skills I have found to be most helpful (either personally or with clients)… I hope you will find them useful as well.

Grounding/Centering Skills

There are two specific skills I like for grounding or centering, they are both easy to do and do not require any extra items. They can be done anywhere only requiring you and the space you are in.

1) Awareness

From your immediate area find a comfortable position (sitting, standing, or lying down). With your eyes open (for deeper awareness you can add in extending your arms out and connecting with the space around you). Using your basic five senses take mental note of the things around you by stating them (best if said aloud when possible).

Example, as I sit here I am aware of my computer, my hands on the keyboard, the sound the keys make as I push on them, the light reflecting to the side of me. The pressure of my glutes in my chair, the sound of air being forced through the vent. The scent of lavender in my space and the awareness of my own breath.

Saying things aloud creates a shift in our mental focus; however, if you are in a situation where you can’t do this aloud (work meeting, school classroom, etc it can be done in your head.

**A variation of this is to identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste in your immediate area. Again can be done aloud or in your head as needed.**

2) Deep Breathing

For kids I like to use pattern breathing, the easiest is to have a shape with points where you inhale, hold, and exhale. One basic shape commonly used is a square. For adolescents and adults I like to use a slightly longer inhale, short hold, and longer exhale (counts 5-2-7). A common count is 4-4-4.

3) Visualization

There are many things visualizations can focus on. For purposes of this list I am going to use the example of a calming visualization. You may visualize a place, person, or activity that feels calm. Then add in some deep breaths (again I like the 5-2-7 count) with each inhale visualize yourself breathing in calm, holding it, then exhaling out any disturbance of worry.

**It is common for the mind to wander, if this happens there’s no need to focus on it, just focus on the breathing and slowly bring the mind back to the calm state**.