Building Self-Awareness Between Good and Bad Stress

If you or someone you know is in crisis, help is available.  Call or text 988 for someone to talk to, request mobile response for someone to come to you, or chat at 988lifeline.org.

Are you aware of the signs of stress in your body? Your breaths get shorter, your back muscles get tense, and your appetite changes. 

Stress is inevitable. However, it’s important to recognize the signs and have the self-awareness to differentiate between the good stress and the bad. That way, you can keep yourself in check and avoid getting overwhelmed.

Recognizing Good and Bad Stress

Good Stress (Eustress): 

Good stress, also known as eustress, can push you to do better or take on tough situations. It’s the type of stress that motivates and energizes you. It’s the feeling you get before a big presentation, a job interview, or a performance. Eustress can help you focus, perform better, and be more productive. 

Bad Stress (Distress): 

Bad stress, or distress, is the chronic or excessive stress that overwhelms you and interferes with your daily functioning. It can pop up when you have ongoing issues like work pressures, relationship problems, financial worries, or major life changes.

It can lead to anxiety, depression, burnout, and many physical health problems if you don’t deal with it. In some cases, it can lead to substance use and suicidal thoughts.

Signs and Symptoms of Bad Stress

Recognizing the signs and symptoms of bad stress is the first step towards managing it effectively. Here are some of the most common signs:

  • Physical Symptoms: Headaches, muscle tension, fatigue, digestive issues, changes in appetite or sleep patterns.
  • Emotional Symptoms: Anxiety, irritability, mood swings, feelings of overwhelm, sadness, or depression.
  • Behavioral Symptoms: Withdrawal from social activities, increased use of alcohol or drugs, difficulty concentrating, changes in performance at work or school.

Understanding How Technology Affects Stress

While technology makes your life easier and keeps you connected, it can also stress you out. That’s why it’s important to use it mindfully and set limits on how much you use it. Here are some simple tips:

  • Limit Screen Time: Decide on specific times when you’ll use technology and try to spend more time doing things that help you relax or talking face-to-face with people.
  • Turn off Notifications: Stop unnecessary notifications on your phone or computer so you can focus better without interruptions.
  • Create Tech-Free Areas: Choose places in your home or times of day when you won’t use technology at all. It’s a chance to take a break and recharge.
  • Take Breaks from Social Media and News: Give yourself a break from social media and the news. Too much information can make you feel more stressed. It might be hard at first, but it’s worth it.
  • Don’t Compare Yourself Online: Remember, what you see on social media isn’t always real life. Focus on your progress instead of comparing yourself to others.

Getting Help in Maryland

TLC-MD is a key advocate for mental health organizations in Maryland. There are several resources available if you need help managing stress or have other mental health concerns:

Crisis Helplines & Locations:

  • National Suicide Prevention Lifeline: Call or text 988 and ask for the Mobile Response Team (MRT) or chat at 988lifeline.org. This national hotline connects individuals with crisis counselors who are experiencing suicidal thoughts and mental health emergencies.
  • Maryland Crisis Hotline: Dial 211 and press 1 for information, referral, and crisis intervention. This statewide helpline provides access to trained crisis counselors 24/7. They can assist with crisis intervention, provide information on local resources, and offer emotional support. 
  • Dyer Care Center: This is a 23-hour outpatient facility in Prince George’s County that provides emergency crisis stabilization for mental health, behavioral health, and substance use. The center will be opening on April 25th, 2024. To learn more, visit tlc-md.org or contact us at (888) 900–1257.

Reach Out to Local Organizations

Maryland has several organizations that focus on mental health and/or substance use support. Here are a few:

  • NAMI Maryland (National Alliance on Mental Illness): NAMI Maryland offers resources, support groups, and education programs for individuals and families. They have local chapters throughout the state.
  • Maryland Behavioral Health Administration (BHA): BHA oversees behavioral health services in Maryland and can connect you with resources, treatment options, and crisis support services.
  • SAMHSA’s Treatment Locator: The Substance Abuse and Mental Health Services Administration (SAMHSA) provides a treatment locator tool that can help you find nearby mental health and/or substance use treatment facilities.

If you are a resident in Southern Maryland in need of mental health and/or substance use services, contact the following local government organizations:

If you have any questions or need additional help to find resources in your area, contact info@tlc-md.org.

How to Support a Loved One in a Substance Use and/or Mental Health Crisis

If you or someone you know is struggling or in crisis, help is available. Call or text 988 and ask for the Mobile Response Team (MRT) or chat at 988lifeline.org.

Mental health and/or substance use crises can affect anyone, including our friends and family. When a loved one is facing such challenges, it’s crucial to provide support, empathy, and access to appropriate resources. In Maryland, several organizations and services are dedicated to helping individuals and families navigate these difficult situations. 

Learn how you can support a loved one in a mental health and/or substance use crisis in Maryland and which organizations can provide assistance.

Recognize the Signs

The first step in supporting a loved one is recognizing the signs of a mental health and/or substance use crisis. These signs can vary depending on the individual and the specific crisis, but some common indicators include:

  • Expressing thoughts of self-harm or suicide.
  • Sudden and extreme changes in behavior or mood.
  • Isolation from friends and family.
  • Neglecting personal hygiene and responsibilities.
  • Increased substance use or dependency.
  • Disrupted sleep patterns.

Initiate a Conversation

Approaching a loved one in crisis can be challenging, but starting a conversation is crucial. Choose a private, comfortable setting and express your concern in a calm manner and without judgment. Be an active listener and encourage them to share their thoughts and feelings. Remember that your role is primarily to offer a listening ear, support, and understanding.

Encourage Professional Help

In many cases, professional assistance is necessary for individuals experiencing a mental health and/or substance use crisis. Encourage your loved one to seek help from mental health professionals, therapists, or addiction specialists. If they are reluctant, offer to assist in finding suitable resources and making appointments.

Crisis Helplines

Several crisis helplines in Maryland can provide immediate support for individuals and their loved ones. Two prominent options are:

  • National Suicide Prevention Lifeline: Call or text 988 and ask for the Mobile Response Team (MRT) or chat at 988lifeline.org. This national hotline connects individuals with crisis counselors who are experiencing suicidal thoughts and mental health emergencies.
  • Maryland Crisis Hotline: Dial 211 and press 1 for information, referral, and crisis intervention. This statewide helpline provides access to trained crisis counselors 24/7. They can assist with crisis intervention, provide information on local resources, and offer emotional support. 

Reach Out to Local Organizations

Maryland has several organizations that focus on mental health and/or substance use support. Here are a few:

  • NAMI Maryland (National Alliance on Mental Illness): NAMI Maryland offers resources, support groups, and education programs for individuals and families. They have local chapters throughout the state.
  • Maryland Behavioral Health Administration (BHA): BHA oversees behavioral health services in Maryland and can connect you with resources, treatment options, and crisis support services.
  • SAMHSA’s Treatment Locator: The Substance Abuse and Mental Health Services Administration (SAMHSA) provides a treatment locator tool that can help you find nearby mental health and/or substance use treatment facilities.

If you are a resident in Southern Maryland in need of mental health and/or substance use services, contact the following local government organizations:

You can support your loved ones if they are experiencing a mental health or substance use crisis. Remember: Recognize the signs, initiate a conversation, and encourage professional help. Use crisis helplines and reach out to local organizations for guidance. Together, we can provide the necessary support and resources to help our loved ones on their path to recovery and better mental health.

Transformational Approach to Behavioral Health

In recent years, communities across the nation have been grappling with the challenge of responding effectively to behavioral health crises. Law enforcement and other emergency responders often find themselves unable to provide the best care for individuals experiencing mental health issues. 

In Prince George’s County, Maryland, however, a groundbreaking transformational approach to mental health is changing the game. By establishing a comprehensive behavioral health continuum, the county is not only addressing this critical issue holistically but also setting a shining example for others to follow.

The Challenge of Emergency Behavioral Health Crises

Emergency Crisis Services have skyrocketed in our society. Yet, the responders who are first on the scene, such as law enforcement and 911 personnel, frequently do not have the specialized training needed to handle these sensitive situations. The result is a gap in the quality of care for people experiencing mental health challenges during these emergencies.

Prince George’s County Leading the Way

Recognizing the need for a transformative solution, Prince George’s County has taken the lead in redefining how mental health crises are handled within its community. The county’s approach focuses on providing accessible, appropriate, and compassionate care through every step of the crisis process.

The Crisis Continuum of Care

Prince George’s County’s transformational approach to mental health crisis revolves around a well-structured crisis continuum of care. This continuum is designed to guide residents through the process of receiving the right care at the right time:

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Step 1: Call 988, the National Suicide & Prevention Lifeline

The first step emphasizes prevention and support. By encouraging individuals to reach out to the National Suicide & Prevention Lifeline at 988, Prince George’s County ensures that those in need have immediate access to trained professionals who can provide essential guidance and support.

Step 2: The Mobile Response Team

Understanding the importance of in-person intervention, the county has established six Mobile Response Teams. These teams are comprised of mental health clinicians who respond to crisis situations in-person as needed. By calling (301) 429-2185, residents can request the presence of a mental health professional who can assess the situation and provide necessary interventions.

Step 3: The Dyer Care Center

Recognizing the need for a dedicated crisis facility, Prince George’s County is projected to  open the Dyer Care Center in the late fall of 2023. This facility specializes in emergency crisis stabilization for individuals facing mental health, behavioral health, and/or substance use concerns. The center aims to provide a safe and supportive environment for those in crisis, ensuring they receive the appropriate level of care and attention.

Step 4: Mindoula

To provide continuous support beyond the immediate crisis, TLC-MD has partnered with Mindoula. This organization offers round-the-clock virtual support and assistance to eligible individuals dealing with chronic mental health issues, some physical health challenges, and social well-being concerns. Eligible patients must bereferred to Mindoula from participating hospitals, ensuring a seamless transition from crisis care to ongoing support.

Harnessing the Power of Information: TLC-MD’s Crisis Continuum Videos

Prince George’s County is also harnessing the power of information distribution to ensure its community is well-informed about these critical services. The TLC-MD Crisis Continuum Videos, available on YouTube, provide an insightful look into the county’s approach to mental health crisis intervention. Check them out below.

A Model for Revolutionizing Mental Health 

Prince George’s County’s transformational approach to mental health crisis intervention follows the Crisis Now best practices and hopes to be  a model for other communities to follow. By creating a comprehensive crisis continuum of care, the county is ensuring that residents in need receive timely, appropriate, and compassionate support. 

This approach not only enhances the well-being of individuals in crisis but also relieves the burden on law enforcement and emergency responders, allowing them to focus on their core duties. As communities deal with the increasing demand for mental health services, Prince George’s County will serve as a beacon of innovation and compassion in the realm of mental health support.

If you or someone you know is struggling or in crisis, immediate help is available. Call the Mobile Response Team (MRT) at (301) 429-2185 or call the National Suicide and Crisis Lifeline at 988 or chat 988lifeline.org

Six Organizations in Maryland Striving for Equity and Access for Minority Mental Health

July is Minority Mental Health Awareness Month, an opportunity dedicated to shedding light recognizing and addressing mental health concerns within minority communities – a step towards realizing a healthcare system that is truly equitable and culturally responsive. 

In Maryland, various organizations are dedicated to supporting and advocating for minority mental health. By raising awareness, providing resources, and fostering inclusive spaces, each of these organizations play a pivotal role in improving mental wellbeing within marginalized communities. These notable organizations in Maryland are actively working towards addressing the unique challenges faced by minority populations in terms of mental health:

1. Mental Health Association of Maryland (MHAMD):

The Mental Health Association of Maryland is a nonprofit organization committed to promoting mental health and wellness across the state. MHAMD collaborates with local communities to eliminate stigma, raise awareness, and provide education and resources for individuals. They actively work to reduce disparities in mental healthcare access and offer culturally appropriate services that cater to the needs of the most vulnerable individuals in Maryland.

2. Black Mental Health Alliance (BMHA):

The Black Mental Health Alliance is dedicated to improving the mental health and wellbeing of Black communities in Maryland. They focus on reducing mental health disparities through education, advocacy, and support services. BMHA offers culturally relevant programs, workshops, and resources that empower individuals and families to address mental health challenges. Their initiatives also aim to dismantle systemic barriers that impede access to quality mental healthcare.

3. Asian American Health Initiative (AAHI):

The Asian American Health Initiative strives to promote mental wellness within the Asian American community in Maryland. Recognizing the unique cultural factors and challenges faced by this population, AAHI offers linguistically and culturally appropriate mental health programs, workshops, and support services. Through community engagement and collaboration, AAHI aims to reduce stigma, improve access to care, and enhance mental health outcomes among Asian Americans.

4. National Alliance on Mental Illness (NAMI Maryland):

NAMI Maryland is the state chapter of the National Alliance on Mental Illness (NAMI), dedicated to providing support, education, and advocacy for individuals living with mental health conditions. Their multicultural outreach programs focus on addressing the needs of diverse communities, including racial and ethnic minorities. NAMI Maryland offers culturally sensitive support groups, educational resources, and workshops to promote mental health awareness and empower minority populations.

5. Casa de Maryland:

Casa de Maryland is a community-based organization focused on advancing the rights and wellbeing of immigrant communities in Maryland. While their primary focus is on immigration-related issues, primarily for Latino immigrants, Casa de Maryland recognizes the intersectionality of mental health and the immigrant experience. They offer support services, referrals, and community resources to address the mental health needs of immigrants and create a safe and culturally-inclusive environment.

6. The Center for LGBTQ+ Health Equity:

The Center for LGBTQ+ Health Equity at Chase Brexton Health Care is dedicated to promoting health equity within the LGBTQ+ community in Maryland. They provide LGBTQ+specific mental health services, support groups, and resources to address the unique mental health challenges faced by diverse sexual and gender minorities. The center actively advocates for LGBTQ+ inclusive policies and works towards eliminating barriers to mental healthcare access.

If you are a resident in Southern Maryland in need of mental health and/or substance misuse services contact the following local government organizations:

• Prince George’s County Local Behavioral Health Authority

• Calvert County Local Behavioral Health Authority

• Charles County Local Behavioral Health Authority

• St. Mary’s County Local Behavioral Health Authority

TLC-MD believes in and advocates for minority mental health organizations to help build a society that embraces inclusivity and values equity. These organizations in Maryland are at the forefront of this important work – striving to eliminate disparities, reduce stigma, and provide culturally inclusive mental health support and resources to these oftentimes marginalized communities. By supporting and partnering with these organizations, we can work collectively towards a more equitable and inclusive mental healthcare system in Maryland and surrounding communities.