The Self Care Corner

"It is easier to build strong children than to repair broken men"

Email: mtutt@cmithsouth.org
Website: https://cmitsouth.org/
Phone: 240-573-7250

My name is Ms.Tutt and I am the school-based clinician who works with various students in small groups and/or individually here at CMIT South MS/HS. I serve in the capacity of the school’s Wellness and Mental Health Professional.

In the Monthly Newsletter, you will find various resources for:

• Individual support

• Group support

• Family support

• Coping strategies to increase mental. emotional, and social wellness for students, adults and staff

• Mental Health resources

• and more!

• Changing eating or sleeping habits

• Engaging in Destructive Behaviors

• Extreme Feelings (Excessive worrying, sadness, fear)

• Social Isolation

• Regressing

• A sudden shift in usual interest and habits

• Hopelessness

• Talking or thinking about self-harm or death a lot

• Study Skills and Organization
• Accountability and Responsibility
  
• Bullying
  
• Strengthening Sibling Relationships
• Building Self-Esteem
  
• Organizing for Success
  
• Socializing/ Peer support
• Time management

Interested in a consultation to determine the best needs for your student?

• Please contact me directly, reach out to their teacher or grade level administrator, or school counselor and we'll set up a time to talk

• All services are free to PGCPS families

• Consent forms must be signed before any services can begin

Anxiety: Occasional anxiety is an expected part of life. You might feel anxious when faced with a problem at work, before taking a test, or before making an important decision. But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The symptoms can interfere with daily activities such as job performance, school work, and relationships.

There are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, and various phobia-related disorders

Common anxiety signs and symptoms include:

• Feeling nervous, restless or tense
• Having a sense of impending danger, panic or doom
• Having an increased heart rate
• Breathing rapidly (hyperventilation)
• Sweating
• Trembling
• Feeling weak or tired
• Trouble concentrating or thinking about anything other than the present worry
• Having trouble sleeping
• Experiencing gastrointestinal (GI) problems
• Having difficulty controlling worry
• Having the urge to avoid things that trigger anxiety

See your doctor or seek mental health care if:

• You feel like you're worrying too much and it's interfering with your school, relationships or other parts of your life
• Your fear, worry or anxiety is upsetting to you and difficult to control
• You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety
• You think your anxiety could be linked to a physical health problem
• You have suicidal thoughts or behaviors — if this is the case, seek emergency treatment immediately

• Organizations providing information and resources on child anxiety

Anxiety and Depression Association of America - Anxiety and Depression in Children

https://adaa.org/living-with-anxiety/children/anxiety-and-depression

National Institute of Mental Health

https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

Child Mind Institute

https://childmind.org/topics/concerns/anxiety/

American Academy of Child & Adolescent Psychiatry

https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/The-Anxious-Child-047.aspx

• These websites provide helpful information, handouts, and resources on anxiety and learning to cope with it.

Youth Anxiety BC

https://youth.anxietybc.com/

Anxiety.org

https://www.anxiety.org/causes-and-symptoms-of-anxiety-in-children

Worry Wise Kids

http://www.worrywisekids.org/

Brave Online - Helping Young Kids Overcome Anxiety

http://www.brave-online.com/

Coping Cat Parents

https://www.copingcatparents.com/Child_Anxiety_Tales

• Blogs and online communities on child anxiety

Parenting Anxious Kids

https://blogs.psychcentral.com/anxious-kids/

Anxiety Free Child Blog

http://anxietyfreechild.com/blog/

Turn Around Anxiety Blog

https://www.turnaroundanxiety.com/blog/

• Mindfulness exercises for child anxiety

Mindfulness Exercises for Children and Teens

https://positivepsychologyprogram.com/mindfulness-for-children-kids-activities/

Cosmic Kids Mindfulness Meditation Videos

https://www.cosmickids.com/mindfulness-meditation-videos-kids/

Mindfulness for Kids YouTube Video Resources

https://www.theottoolbox.com/2018/01/mindfulness-for-kids-youtube-videos.html

• Anxiety apps

Headspace for kids

https://www.headspace.com/how-it-works

Breathe2Relax

https://itunes.apple.com/us/app/breathe2relax/id425720246?mt=8

Calm

https://www.calm.com/

In order to take care of others, we must take care of ourselves. Consider implementing new and different habits to start or maintain the life you desire!

Therapist of Color:

1. https://therapyforblackgirls.com
2. https://www.myblacktherapist.co/find-your-therapist.html
   
3. https://healthinherhue.com
4. https://borislhensonfoundation.org/resource-guide?wpbdp_view=all_listings
5. https://therapyforblackmen.org/therapists/ (All genders are accepted)
6. www.Interdynmics.com
   

• Maryland Crisis Hotline: 1-800-422-0009
• DC Crisis Hotline: 1-888-793-4357
• Prince George's County Crisis Services (Mobile Crisis Team): 301-429-2185
• Crisis Text Line: Text HOME to 741741
• Maryland 211: Call 2-1-1 or Text your zip code to 898-211
• National Suicide Prevention Lifeline: Call 1-800-273-8255 (TALK) or (800) SUICIDE
• Child Protective Services: 301-909-2450
• Text “TRIBE” to 741741 if you are expiring any type of crisis (anxiety, depression, self harm, suicide etc.

If you are experiencing a mental health emergency, please call 911 or go to your nearest emergency room.