Bolivar Schools

• Agape Junction Counseling: 417-204-4777
• Burrell Behavioral Health: 417-761-5000
• Buffalo Counseling Center: 417-345-0609
• Compass Counseling: 417-597-4572
• Good Nous Counseling: 417-326-2418
• Pam Wharton: 417-770-2901
• Dr. Rachael Swopes/Butterfield Pediatrics: 417-777-2121
• Southern Light Counseling: 417-850-4555
• Midwest Assessment & Psychotherapy Solutions (MAPS): 417-597-4309
• Jordan Valley: 417-831-0150

• Butterfield Pediatrics: 417-777-2121
• Butterfield Clinic: 417-326-7676
• Cox North: 417-269-3000
• Cox South: 417-269-6000
• CMH: 417-326-6000
• CMH Walk-In Clinic: 417-777-4800
• Heartland: 1-800-654-9605
• Lakeland Regional Hospital: 1-800-432-1210
• Marian Center: 417-820-7447
• Mercy: 417-820-2000
• Polk County Health Center: 417-326-7250
• Royal Oaks: 1-800-456-2634
• Southside Medical Center: 417-326-7814

• Missouri Child Abuse and Neglect: 1-800-392-3738
• Suicide Prevention Lifeline: 1-800-273-8255
• Crisis Text Line: TEXT "HELLO" to 741741
• Family Violence Center: 417-831-7705
• Harmony House (Domestic Violence): 1-800-831-6863
• House of Hope (Domestic Violence): 417-777-3229

• Parents as Teachers: 417-326-6626
• Parenting Life Skills Center: 417-831-9596
• OACAC: 417-326-6276
• Community Outreach Ministries Food Bank: 417-326-2769
• Salvation Army: 417-326-2769
• First Steps: 417-886-0404
• Isabel's House: 417-865-2273
• Alpha House (pregnancy): 417-777-2273
• Polk County Christian Social Ministries: 417-326-7179
• Medicaid Bus: 866-269-5927

• Missouri Department of Mental Health (DMH)

• Show-Me Hope

Show-Me Hope is the statewide crisis counseling program to address the stress, strain, grief and loss throughout Missouri. It is free, confidential and available 24/7. Individuals can access a toll free helpline to discuss their feelings and be referred to services such as grief counseling. Employers can arrange virtual stress management programs for staff and family.

Call or text 800-985-5990 today and ask to be connected to the local Show-Me Hope program in your community. Feel free to share this with others who may be interested.

• Missouri Department of Social Services (DSS)
• Grief and COVID-19: Mourning What We're Missing Video-American Psychological Association
• The National Child Traumatic Stress Network (NCTSN) Covid-19 Response
• NCTSN “Tip Sheet”
• Your friends on Sesame Street are here to support you during the COVID-19 health crisis
  • Sesame Workshops Video

Techniques:

• ​​​​​​​Box Breathing
• Body Scan
• Creating a Mantra
• Fresh Air and Walking

Grounding Technique:

Who am I? What is my name? How old am I? When someone is in an anxious state it can help regulate their emotions. Where am I?

If you are sitting, feel the chair under you and the weight of your body and legs pressing down onto it. Notice the pressure of the chair, or floor, or table against your body and limbs.

• Notice five things you can see, five things you can hear, and five things you can feel, taste, or smell.
• Take ten slow breaths. Focus your attention fully on each breath, on the way in and on the way out. Say the number of the breath to yourself as you exhale.
• Splash some water on your face. Notice how it feels. Notice how the towel feels as you dry. Use words in your mind to describe the sensations.
• Sip a cool drink of water.
• Turn your attention to the clothes on your body, whether your arms and legs are covered or not, and the sensation of your clothes as you move in them. Notice how your feet feel to be encased in shoes or socks, how your feet feel resting on the floor.
• Get up and walk around. Take your time to notice each step as you take one, then another.
• Stamp your feet and notice the sensation and sound as you connect with the ground.
• Clap and rub your hands together. Hear the noise and feel the sensation in your hands and arms.
• Stretch.
• Run your hands over something with an interesting texture. Describe it in your mind.
• Put on a piece of instrumental music. Give it all of your attention.
• Another option with music is to sit with a piece of paper and a pen. Start drawing a line as the music plays, representing it in the abstract on the page. Follow the music with your pen.

5 senses practice:

• Feel - Massage your arms, legs, scalp etc
• Sight - Notice the sights around you
• Taste - Savor your food, enjoy the texture
• Sound - Notice the sounds around you birds, the rain , cars driving by, laughter
• Smells - What unique scents are you experiencing

Breathing techniques

Calm YouTube Channel

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Fitness

• YMCA On Demand (includes a variety of workouts)
• Nike Training Club (includes free workouts)

Journaling

• 30 Days of Kindness Challenge
• Journaling for self care
• Benefits of journaling
• Journaling prompts

Stress and anxiety

• Tips on how to manage anxiety and stress
• Ten hobbies that combat stress
• Stress Management During the Corona virus

1. What's one thing you can change in your day that will improve your mental health?
2. Create an emergency music playlist for times when you need some love and comfort.
3. What do you struggle with and how can you get more support there?
4. What are your top three intentions for each day and how can you meet them?
5. Try a guided meditation.
6. Work on coping skills you've neglected. (Start meditating again, taking your vitamins, breathing exercises.)
7. Practice mindfulness today. Don’t focus on the past or future—draw yourself back to the present.
8. How do you make things harder for yourself and how can you reign that in? (Are you staying up too late? Forgetting to eat?)
9. Practice self-care and pamper yourself today.
10. How have your struggles made you a stronger person?
11. Focus on resting and relaxing today. It's okay to stop and recharge.
12. Show yourself love today.
13. If your inbox is crazy full and makes you anxious—go on an unsubscribe spree.
14. Create sacred space for yourself.
15. Take a social media break for the day and focus on the life around you.
16. Do a yoga routine specifically for anxiety or depression. See if it helps. (Check out yoga for mental health—pajama and bed friendly.)
17. What lessons have you learned from your struggles?
18. Research a new technique or coping skill.
19. Check in with how you're feeling today and then act accordingly.
20. Start repairing a relationship that's been distanced by your lack of energy.
21. Journal—but make it fun! Use glitter pens, stickers, washi tape. Embrace cuteness.
22. Ask for help or have a real heart-to-heart about what your current needs are and what needs aren’t being met.
23. Plan a date night with yourself. That can include making some popcorn and watching a movie on your couch!
24. Read something—a favorite book, an informative blog post, or something fun that makes you laugh.
25. Choose an affirmation for today and repeat it to yourself throughout the day. Practice positive self-talk.
26. Spend time outside. Feet to the ground is a beautiful feeling.
27. Make a plan for something hard that you’ve been putting off.
28. Focus on your self-care routine. How can you make it more nourishing?
29. Check out apps that might help you focus more, manage your time, or calm you down.
30. Write a letter to your future self.​​​​​​​