As we move past the shortest day of the year, the promise of longer days and more light is on the horizon. However, the rest of winter still brings its challenges, from cold weather to the lingering effects of shorter daylight hours. At H-NNCSB, we understand how important it is to prioritize your mental and physical well-being during this time. That’s why we’ve put together some practical self-care tips to help you thrive for the remainder of the season. 1. Embrace the Light Winter days are shorter, and the lack of sunlight can affect your mood. Combat the winter blues by: Spending time outside during daylight hours—even a 10-minute walk can make a difference. Opening your curtains and blinds to let natural light in. Considering a light therapy box if you struggle with Seasonal Affective Disorder (SAD). 2. Stay Active Physical activity can boost your mood and energy levels, even when it’s cold out. Try: Indoor exercises, such as yoga, stretching, or online workout classes. Winter activities like ice skating or hiking to enjoy the beauty of the season. Setting small, achievable goals to keep moving every day. 3. Nourish Your Body Healthy eating can be more challenging in the winter, but it’s vital for your physical and mental health. Focus on: Eating a balanced diet with plenty of fruits, vegetables, and whole grains. Staying hydrated—your body still needs water even in colder weather. Enjoying warm, nourishing meals like soups and stews. 4. Prioritize Rest Winter often makes us feel like hibernating, and that’s okay! To ensure quality rest: Stick to a consistent sleep schedule. Create a bedtime routine that helps you relax, such as reading or meditating. Limit screen time before bed to improve your sleep quality. 5. Stay Connected Social connections are crucial for mental health, especially in the winter. Combat isolation by: Scheduling regular check-ins with friends or family. Participating in community events or joining a hobby group. Reaching out to support groups or mental health resources if you feel overwhelmed. 6. Practice Mindfulness The hustle and bustle of the holidays, combined with winter’s challenges, can make it easy to feel stressed. Mindfulness practices can help you stay grounded: Try deep breathing exercises or meditation. Keep a gratitude journal to focus on the positives in your life. Spend time doing activities that bring you joy, such as reading, crafting, or listening to music. 7. Seek Professional Help When Needed If you find that winter is taking a toll on your mental health, remember that it’s okay to seek help. H-NNCSB offers a variety of mental health services to support you through the season and beyond. Don’t hesitate to reach out to us for guidance and support. Winter self-care is about listening to your body and mind and giving yourself permission to prioritize your well-being. By embracing these tips, you can make the most of the season and step into spring feeling refreshed and resilient. For more resources or support, contact H-NNCSB today—we’re here to help. 

September is recognized as Suicide Prevention Awareness Month, a dedicated time to raise awareness about the reality of suicide, the impact it has on individuals, families, and communities, and the critical steps that can be taken to prevent it. This month serves as a reminder of the importance of mental health, the need for compassion, and the power of community support in saving lives. Suicide is a complex and multifaceted issue, but by understanding the causes, recognizing the warning signs, and knowing where to find help, we can work together to reduce the number of lives lost to suicide. Suicide is a leading cause of death in the United States, claiming over 45,000 lives each year. It affects people of all ages, races, and socioeconomic backgrounds, leaving lasting impacts on families, friends, and communities. The stigma surrounding mental health often prevents individuals from seeking the help they need, exacerbating feelings of isolation and hopelessness. By increasing public awareness and promoting open conversations about mental health, we can begin to break down these barriers and create a more supportive environment for those who are struggling. One of the most important aspects of suicide prevention is recognizing the warning signs that someone may be at risk. These signs can vary, but common indicators include: Expressing feelings of hopelessness or worthlessness: When someone feels like they have no reason to live or that life is not worth living, they may verbalize these thoughts or show signs of severe depression. Withdrawing from friends, family, and activities: A person who is contemplating suicide may begin to isolate themselves, withdrawing from social interactions and activities they once enjoyed. Sudden changes in behavior or mood: This can include extreme mood swings, increased irritability, or a noticeable shift in behavior, such as suddenly becoming more calm or resigned after a period of intense sadness. Talking about wanting to die or harm oneself: Direct or indirect statements about wanting to die or hurt oneself should always be taken seriously, as they may indicate suicidal thoughts. Engaging in risky or self-destructive behavior: This can include substance abuse, reckless driving, or other actions that put the individual in harm’s way. Recognizing these signs and knowing how to respond can make a significant difference in someone’s life. If you notice these signs in a loved one, it’s essential to reach out, offer support, and encourage them to seek professional help. Stigma surrounding mental health issues often prevents people from discussing their struggles openly, which can lead to feelings of shame and isolation. One of the most powerful tools in suicide prevention is open, honest communication. By creating a safe space for individuals to express their feelings without judgment, we can help them feel less alone and more understood. It’s crucial to let those who are struggling know that it’s okay to ask for help and that there are people who care about them. Encouraging open conversations about mental health not only supports those in crisis but also helps to educate the broader community about the importance of mental well-being. Through awareness campaigns, community events, and social media, we can promote messages of hope, resilience, and the importance of seeking help. How Hampton-Newport News Community Services Board Can Help The Hampton-Newport News Community Services Board (H-NNCSB) plays a vital role in suicide prevention and mental health support in the local community. H-NNCSB offers a wide range of services designed to support individuals struggling with mental health issues, including: Crisis Intervention Services: H-NNCSB provides 24/7 crisis intervention services for individuals in immediate need of support. This includes a crisis hotline where trained professionals can offer guidance, support, and referrals to appropriate services. Counseling and Therapy: The board offers individual and group therapy sessions tailored to the needs of those dealing with depression, anxiety, trauma, and other mental health concerns. These services are designed to provide ongoing support and help individuals develop coping strategies. Community Education and Outreach: H-NNCSB actively engages in community education efforts to raise awareness about mental health and suicide prevention. Through workshops, seminars, and public speaking engagements, they work to educate the community and reduce stigma. Support for Families and Caregivers: Recognizing the impact that mental health struggles can have on families, H-NNCSB offers support services for caregivers and loved ones, helping them understand how to best support someone at risk. If you or someone you know is struggling with thoughts of suicide, reaching out to the H-NNCSB can be a crucial step toward getting the help needed. Our compassionate staff is committed to providing the care and support necessary to navigate mental health challenges. Suicide Prevention Awareness Month is a time for action, awareness, and compassion. By educating ourselves and others about the realities of suicide, recognizing the warning signs, and fostering open conversations about mental health, we can create a community that supports and uplifts those who are struggling. The Hampton-Newport News Community Services Board is here to help, offering vital resources and support to those in need. Remember, no one has to face their challenges alone—help is available, and together, we can make a difference in the lives of those at risk. If you, or someone you know needs to reach us, please contact us at 757-788-0300. National Crisis Line - 757-656-7755 Suicide & Crisis Lifeline - 988

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