The Agency’s May is Mental Health Month campaign is underway with the Eatontown Lions Club leading the way! This year, civic groups and local businesses are serving as collection sources and drop-off sites for items needed by clients and students. Over the next three months, the collection for everyday personal hygiene items — such as toothbrushes & toothpaste, soap, laundry detergent — support this year’s theme of Mental Health Matters Everyday. Individuals, businesses and groups are welcome to join.

Here is a variety of helpful tips to better manage everyday stress:

Control Your Time by Learning to Set Priorities

Helping Children Grow Up Healthy—Mind and Body

Managing Life's Challenges

De-Stress Through Deep Breathing

Mind Your Stress—On the Job

Signs of Depression Checklist

Staying Well When You Have a Mental Illness

Supporting Friends and Family Who Have Mental Illnesses

Control Your Time by Learning to Set Priorities

One sure fire way to feel overwhelmed is by having too much to do and too little time to do it in. If you find yourself in this situation, here are some simple techniques to help you manage your time by setting priorities:

• Make a "To Do" List - This accomplishes two things. First, by being aware of exactly how you spend your time, you may recognize that you are spending too much time on tasks that are not very important to you, leaving less time for tasks that you do consider important. Second, the process of checking off items as they are completed (especially things you dread) is gratifying and motivating.
• Reflect on What You Really Want to Accomplish - This applies to work and home. If you want more quality time with your children or mate, make time. Turn off the TV an hour earlier than usual. Within a day you will forget the name of the show you had just watched. At work, decide what has to be done and do it. Everything is not equally important. Some things can wait, others cannot. Be careful not to procrastinate.
• Learn How to Say NO! - Minimize interruptions when engaged in an important
  task. You waste valuable time figuring out where you left off. Have someone take phone messages or tell the person you will call him back at a specific time. Be sure to do it. It is impossible to participate in every activity, go to every party, join every club, complete every project offered and be everyone's best friend. Accept this and be assertive in turning down that next invitation.
• Set Specific Time Limits and Keep to Them - If you have set aside a specific amount of time to work on a project, then work only that amount of time and move on. Sometimes breaking a large project down into smaller parts makes it more manageable.
• Get Organized Before You Start - Make an outline of the project complete with
  parts or material lists if appropriate. Make sure you have everything you need to complete the project.

Helping Children Grow Up Healthy—Mind and Body

Tips for Working Parents
It is easy for parents to identify a child's physical needs -- nutritious and balanced meals; adequate shelter and clothing; sufficient rest and physical activity; immunizations; and a healthy living environment. However, a child's mental and emotional needs may not be as obvious. Good mental health allows children to think
clearly, develop socially, learn new skills, build self-esteem and develop a positive mental outlook.

These are the basics for a child's good mental health:

• Give children unconditional love. Children need to know that your love does not depend on their accomplishments.
• Nurture children's confidence and self-esteem. Praise and encourage them. Set realistic goals for them. Be honest about your mistakes. Avoid sarcasm.
• Encourage children to play. Play time is as important to a child's development as food. Play helps children be creative, develop problem-solving skills and self-control, and learn how to get along with others.
• Enroll children in an after school activity, especially if they are otherwise home alone after school. This is a great way for kids to stay productive, learn something new, gain self-esteem and have something to look forward to during the week. Or check in on children after school if they are home alone. Children need to know that even if you're not there physically, you're thinking about them, and interested in how they spent their day and how they'll spend the rest of it.
• Provide a safe and secure environment. Fear can be very real for a child.Try to find out what is frightening him or her. Be loving, patient and reassuring, not critical.
• Give appropriate guidance and discipline when necessary. Be firm, but kind and realistic with your expectations.The goal is not to control the child, but to help him or her learn self-control.
• Communicate. Make time each day after work and school to listen to your children and talk with them about what is happening in their lives. Share emotions and feelings with your children.
• Get help. If you're concerned about your child's mental health, consult with teachers, a guidance counselor or another adult who may have information about his or her behavior. If you think there is a problem, seek professional help. Early identification and treatment can help children with mental health problems reach their full potential.

Managing Life’s Challenges

Mental health is an essential part of each person's overall health and wellness. At times, we all face challenges that test us and put our mental health at risk. When our mental health is poor, it can affect our entire body and play a role in the development of other health issues. For example, when stress doesn't let up and isn't managed, it can harm your health and well-being.

About Stress

Everyone feels stress. In small doses, stress may be good for you when it gives you a burst of energy. But too much stress or stress that lasts for a long time can take its toll on your body. Stress can make you feel run down, sad, nervous, angry or irritable. It can cause headaches, muscle tension, upset stomach, nausea, dizziness or feelings of despair, and may cause you to eat more or eat less than normal.

In the long-term, stress can raise your risk of high cholesterol, heart disease, diabetes and reproductive problems and weaken your body's ability to fight disease.
It can also raise your risk of depression, which may in turn contribute to heart disease and diabetes. In addition, stress can make it harder for you to recover from a heart attack or keep your diabetes in check. So managing your stress is very important. Take a look at the ideas below for healthy suggestions on reducing your stress.

Healthy Ideas to Manage Life's Challenges
When we're trying to manage life's stressors, how we deal with these challenges can positively or negatively impact our mental health and our overall health and wellbeing. Finding healthy ways to manage life's challenges can lower the risk of mental health and other health problems and help you feel better overall. Here are some ideas to think about.

• Relax your mind. Each person has his or her own ways to relax. You can relax by listening to soothing music, reading a book or doing a quiet activity. Also think about deep breathing, yoga, meditation or massage therapy.
• Exercise. Exercising relieves your tense muscles, improves your mood and sleep, and increases your energy and strength. In fact, researchers say that exercise eases symptoms of anxiety and depression. You may not even need to exercise intensely to get the benefits of activity. Try taking a brisk walk or use a stationary bike. See what it takes for you to feel better.
• Connect with others. You don't have to cope with stress or other issues on your own. Talking to a trusted friend, family member, support group or counselor can make you feel better. Spending time with positive, loving people you care about and trust can ease stress and improve your mood.
• Get enough rest. Getting enough sleep helps you recover from the stresses of the day. Try to get seven to nine hours of sleep every night. Visit the Sleep Foundation at www.sleepfoundation.org for tips on getting a better night's sleep.
• Help others. Helping others builds social networks, improves self-esteem and can give you a sense of purpose and achievement.
• Know your limits. Let others know them, too. If you're overwhelmed at home or work, or with friends, learn how to say “no.” It may feel
  uncomfortable at first, so practice saying “no” with the people you trust most.
• Keep a journal. Writing down your thoughts can be a great way to work through issues. Some researchers have reported that writing about painful events can reduce stress and improve health. You can also track your sleep to help you identify any triggers that make you feel more anxious.
• Watch your negative self-talk. Try not to put yourself down. For example, if you don’t make it to the gym this week, don’t call yourself lazy. Instead think about the specific factor that may have kept you from going to the gym. “I wasn’t able to work out because I had to work late hours this week, but next week, I’ll make it a priority to go.” The problem is temporary and can be overcome.
• Get involved in spiritual activities. Studies have shown that religious involvement and spirituality are associated with better health outcomes, such as greater coping skills, less anxiety and a lower risk of depression. Spirituality may provide a sense of hope, meaning and purpose in life, a way to understand suffering and illness, and a connection with others. Religious and spiritual practices, such as prayer and meditation, can evoke positive emotions that can lead
  to better health.
• Write down three good things that happen to you each day for a week. Also write down why each good thing happened. Thinking about the good things
  in your life and expressing gratitude may actually help you feel happier.
• Remember, it’s OK to ask for help. If you feel overwhelmed or unable to cope, consider contacting a mental health professional.

De-Stress Through Deep Breathing

Deep breathing is a great way to de-stress. It actually changes your brain's chemical balance to calm you down. Here's how to do it:

1. Lie down or sit on the floor or in a chair.
2. Rest your hands on your stomach.
3. Slowly count to four and inhale through your nose.Feel your stomach rise. Hold it for a second.
4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you're going to whistle. Your stomach will slowly fall.
5. Do this a few times.

Mind Your Stress—On the Job

Most of us have felt "stressed out" at one time or another. When this feeling persists day after day, stress becomes chronic. Chronic stress can take a toll on our careers, on our quality of life and on our bodies, making us susceptible to a host of illnesses.

In fact, what many of us don't realize-and what medical researchers are confirming in study after study-is that our stress levels are directly linked to our physical wellbeing. Seventy-five percent of our visits to the doctor's office concern stress-related ailments.

Common Sources of Stress
For many of us, stress is at an all-time high level. Some common sources of stress include financial worries, concerns about job security, heavy workloads and
responsibility, job burnout and personality conflicts at work. the demands of work and family, troubled relationships, as well as caregiving for a sick loved one or an aging parent.

How Stress Affects Us at Work
We all know that stress affects us at work. When we are under chronic stress, we often have trouble meeting deadlines, concentrating and making decisions. Our

productivity and performance decrease as our stress levels increase. We also may become easily irritated and overwhelmed, and have relationship problems with colleagues. Many people are unable to leave their job-related issues behind at night or feel immobilized on the job. Stress can also mean more headaches, backaches and colds-and more sick days. Did you know that one in four people report they've missed work as a result of work-related stress?

How Stress Affects Our Health and Wellness
Almost half of us suffer physically due to stress. Chronic stress can affect the body in a number of ways: It weakens the immune system, which can cause fatigue and  make us more susceptible to colds and flus.

Mind Your Stress-On the Job
It can also trigger a variety of ailments from gum disease to osteoporosis; cause premature aging; and lead to lifethreatening illnesses like diabetes, heart disease and cancer.

Strategies for Managing Stress
Whether the stress originates at the office or at home-or a little of both-we take it with us wherever we go. The good news is that we now know that caring for our
minds as well as our bodies can keep us healthier, happier and more productive in all aspects of life. Here are some strategies you can use to better manage stress. These tips may seem like common sense, but few of us apply them to our daily lives. They will help if you use them.

• Treat your body right. Eating right and exercising can increase your tolerance to stress.
• Set realistic goals. Do what's possible and carry on.
• Set and re-set your priorities. Take care of important and difficult tasks first, and eliminate unessential tasks.
• Take one task at a time. Divide large projects into smaller tasks, and make "to do" lists.
• Take five. Taking a short break can help slow down your mind long enough to improve your ability to deal with stress later.
• Learn to relax or meditate. Studies show that just 10 to 20 minutes of quiet reflection or meditation a day can bring relief from chronic stress and increase your tolerance to it.
• Give yourself a break. No one is perfect. Striving to be the best in everything will lead to worry, anxiety and failure.
• Learn to say "no." Slow down and be honest about what you can comfortably do.
• Be flexible. Make allowances for other people's opinions and be prepared to compromise.
• Avoid excessive competition. Excessive competition can be dangerous emotionally and physically-not to mention damaging to your job.
• Go easy on criticism.You may expect too much of yourself or others. Try not to feel let down or frustrated when your expectations aren't met.
• Manage your anger. Retreat before you lose control. If there is a confrontation, allow time for you both to cool down.You'll be better equipped to handle the problem constructively later.
• Be honest with colleagues. Make it plain you feel you're in a bind. Chances are others feel the same. Don't just complain-make practical suggestions for improvement.
• Talk it out with a loved one. Talking it out can help you see things more clearly, release negative feelings and get emotional support.

• Constantly overwhelmed
• Strained relationships
• Poor work performance
• Overly emotional
• "Little things" set you off frequently
• Insomnia
• Fatigue
• Headaches and backaches
• Rise in blood pressure

Signs of Depression Checklist

Everyone gets down from time to time, but sometimes it's more than just "the blues." Sometimes, it can be clinical depression.
Clinical depression affects more than 19 million Americans each year. It is a real illness that can be treated effectively. Unfortunately, fewer than half of the people
who have this illness seek treatment. Too many people believe that it is a "normal" part of life and that they can treat it themselves. Left untreated, depression poses a
huge burden on employees and employers. It causes unnecessary suffering and disruption in one's life and work, and costs about $44 billion a year in lost workdays,
decreased productivity and other losses.

Know the Signs
The signs and symptoms of clinical depression are:

• Persistent sad, anxious or "empty" mood
• Changes in sleep patterns
• Reduced appetite and weight loss, or increased appetite and weight gain
• Loss of pleasure and interest in once-enjoyable activities, including sex
• Restlessness, irritability
• Persistent physical symptoms that do not respond to treatment, such as chronic pain or digestive disorders
• Difficulty concentrating at work or at school, or difficulty remembering things or making decisions
• Fatigue or loss of energy
• Feeling guilty, hopeless or worthless
• Thoughts of suicide or death

If you experience five or more of these symptoms for two weeks or longer, you could have clinical depression. See a doctor or qualified mental health professional for help, right away. If you are supervising an employee who exhibits any of these symptoms and has frequent, unexcused absences, discuss the situation with the individual, but do not try to diagnose the problem. Suggest that the employee seek help from his or her doctor or, if you have one, the Employee Assistance Program (EAP). Make sure the employee knows that seeking help is the healthy thing to do.

Staying Well When You Have a Mental Illness

When you have a mental illness, you may not realize how important your overall health is to your recovery. Having poor overall health can get in the way and make recovery harder. Finding ways to take care of your health can aid your recovery and help you feel better overall. Here are some things you can do.

Advocate for yourself. You deserve good health care. All too often, people with mental illnesses develop other health conditions, such as heart disease and diabetes, because their health is overlooked. If your doctor is not asking about your overall health, let him know that it's important to you and essential to your recovery.
Get the care you need. Get routine check-ups and visit your doctor when you're not feeling well. It may be due to your medicine or a symptom of your mental illness. But it could also be a different health problem.
Manage stress. Everyone has stress. It is a normal part of life. You can feel stress in your body when you have too much to do or when you haven't slept well. You can also feel stress when you worry about your job, money, relationships, or a friend or family member who is ill or in crisis. Stress can make you feel run down. It can also cause your mind to race and make it hard to focus on the things you need to do. If you have a mental illness, lots of stress can make you feel worse and make it harder to function. If you are feeling stressed, there are steps you can take to feel better:

• Slow down and take one thing at a time. If you feel like you have too much to do, make a list and work on it one task at a time.
• Know your limits. Let others know, them too. If you're overwhelmed at home or work, or with friends, learn how to say "no." It may be hard at first, so
• practice saying "no" with the people you trust most.
• Practice stress reduction techniques. There are a lot of things you can do to make your life more peaceful and calm. Do something you enjoy, exercise, connect with others or meditate.
• Know your triggers. What causes stress in your life? If you know where stress is coming from, you will be able to manage it better.
• Talk to someone. You don't have to deal with stress on your own. Talking to a trusted friend, family member, support group or counselor can make
• you feel better. They also may help you figure out how to better manage stress in your life.

Plan your sleep schedule. Sleep can affect your mood and your body and is important to your recovery. Not getting the right amount of sleep can make day-to-day functioning and recovery harder. For tips on how to sleep better, contact the National Sleep Foundation at 202-347-3471 or visit www.sleepfoundation.org.
Watch what you eat. Sometimes, medicine can cause you to gain weight. Other times, eating unhealthy foods can cause weight gain. Foods high in calories and
saturated or "bad" fats can raise your blood pressure and cholesterol. This can increase you chances of gaining weight and having other health problems, like heart
disease and diabetes. Here are some short cuts you can take to healthy eating.

• If fresh vegetables are too costly, buy frozenvegetables. They can cost less and last a long time in your freezer.
• If you eat at fast food restaurants, many now offer healthy foods such as salads or grilled chicken.
• Talk to your doctor to learn more about how to hve a healthy diet.

• Check out your local community center for free, fun activities.
• Take a short walk around the block with family, friends or coworkers.
• Take the stairs instead of the elevator. Make sure the stairs are well lit.
• Turn on some music and dance.

Do something you enjoy. During the week, find time-30 minutes, a couple of hours or whatever you can fit in-to do something you enjoy. Read a book or magazine, go for a walk or spend time with friends. Taking time for yourself to have fun and laugh can help you relax, ease stress and improve the way you feel.
Connect with others. Spending time with positive, loving people you care about and trust can ease stress, help your mood and improve the way you feel overall.  They may be family members, close friends, members of a support group or a counselor at the local drop-in center. Many communities even have warm lines
you can call to talk to someone.

Substance Abuse. If you find yourself drinking or using drugs to cope, it is time to seek help. Although using drugs and alcohol may seem to help you cope, substance abuse can make your symptoms worse, delay your treatment and complicate recovery. It can also cause abuse or addiction problems. Contact CPC's Addiction Recovery Servcies.

Supporting Friends and Family Who Have Mental Illnesses

If you have a family member or friend who's been diagnosed with a mental illness, you're probably wondering what you can do to help. Although new forms
of therapy and medication make it possible for many individuals to lead full, independent lives, the support of family, friends and peers remains an essential element in
the recovery process.

What Is a Mental Illness?
A mental illness is a disease that causes mild to severe disturbances in thought and behavior that results in an inability to cope with life's ordinary demands and
routines.There are more than 200 classified forms of mental illness, all of which can be triggered by a variety of causes: a particular situation or series of events, an
illness, genetics, biochemical imbalances, or any combination of those factors. Above all, it's important to remember that there is help and hope for your loved one.

Encourage a Dialogue for Recovery.

A key element in recovery is a productive, two-way communication between patient and doctor. Encouraging your friend or family member to foster this
type of relationship with his or her team of healthcare professionals can make a big difference in helping your loved one to recover. There are also many other ways you can help people cope with their disorder, get treatment and work toward recovery. Here are some tips for supporting someone close to you.

Support Strategies
Accept your feelings.You may find yourself denying the warning signs,worrying what other people will think due to stigma, or wondering what caused your loved one to become ill. Accept that these feelings are normal and common among others in your situation.

Educate yourself. Learn about the diagnosis, symptoms and available treatments. CPC clinicians/nurses, support groups, public libraries and the Internet are all good resources.

Be compassionate. Recognize that your family member or friend may feel scared and confused after receiving a diagnosis. Although some people are relieved to get diagnosed and actively seek treatment, it may feel devastating to others.

Motivate. Encourage your loved one to learn about what treatments and services will promote recovery. Recognize that finding the right treatment or services can take time, and can involve a process of trial and error.

Practice "active listening." Listen to your family member or friend and express your understanding back to them. Acknowledge the feelings he or she is  experiencing and don't discount them, even if you believe them to be symptoms of the illness.

Coping with unusual behavior. Certain behaviors people with mental illnesses may exhibit can be disruptive--especially in public-and difficult to accept. The next
time you and your loved one visit his or her mental health professional, discuss these behaviors together and develop a strategy for coping.

Understand the challenges of medication. Although treatments have improved tremendously in the past decade, they can also lead to side effects that can make your family member or friend want to stop taking the medicine. Encourage your loved one to speak immediately to his or her health care provider about any  problems related to medications.

Understand that it's not just about medication. Recovery from mental illness isn't only a matter of "just staying on your medications." Self-esteem,
social support and a feeling of contributing to society are also essential elements of recovery and should be supported.

Offer practical help. Offer to drive or accompany your family member or friend to medical and other appointments. And, if he or she wants you to, discuss the treatment, side effects or other issues with the doctor and treatment team.

Give respect. Always respect the individual's need for and right to privacy. People with mental illnesses have the same right to be treated with dignity and respect as
anyone else.

Establish a support network. Seek out your own support from family and friends. Self-help and support groups also provide an opportunity to talk with other people who are experiencing the same types of issues you are. They can listen and offer valuable advice.

Take time out. Schedule time for yourself to help you keep things in perspective. Making sure you pursue your own interests will help you have more
patience and compassion toward your loved one. You can only help others when you are physically and emotionally healthy yourself. Also, make
sure any other family members aren't feeling ignored, and set aside quality time to spend together.

Maintain hope. There is hope for recovery, and with treatment, many people who have mental illnesses return to productive and fulfilling lives.