Until We Can Be Together Again
Tips to Stay Emotionally Healthy
Social distancing and sheltering in place both work to keep us physically safe and healthy yet these measures can present real challenges to our mental health. It is perfectly normal to feel stressed and anxious right now, which means that it is important to control what we can and to find those things that help lift our mood and maintain our emotional well-being. Here are some strategies for maintaining our mental health while quarantined:

1. Keep a routine. We are creatures of habit and the loss of organization and routine can make us feel off center. Stick to regular bed and mealtimes as much as you can. Set a positive tone for the day by showering and getting dressed.

2. Get outside every day. Sit in the sun. Work in your yard. Take a walk, but remember to maintain proper physical distance.

3. Exercise daily. Physical activity benefits both your mind and your body, so be sure to move your body every day. Stretch. Walk. Do yoga. Join a virtual fitness class (see below). These are great 2-for-1 deals! For some tips, click here.

4. Interact with at least one other person each day. Call, text or video conference with friends and family. Find a check-in buddy and touch base with them regularly. Helping someone else can provide a sense of purpose. For tips - click here.

5. Maintain a healthy diet.  Nearly everyone is eating more than usual. While comfort food has its place, a healthy diet is also essential for our emotional well-being - for tips, click here.

6. Limit your exposure to the news. Instead of having the news on all day in the background, set aside a time - once or twice a day - to catch up on what is happening. Look for “good news” stories for balance.

7. Allow yourself some guilty pleasures without feeling guilty. It’s okay to add some unstructured time to your routine, to lay in bed for a while after waking, to binge watch that mindless series on TV, to just sit and be.

8. Tackle big projects in small chunks. This might be the perfect time to reorganize your closets or to declutter; maybe take one drawer or even one section of a room at a time. Small steps add up.

9. Do things that bring you to the present moment. Tasks like gardening, reading, cooking, cleaning, meditating, and exercising take our full attention and bring us into the here and now. Mindfulness provides a break from any anxiety about the future that we might be feeling.

10. It’s okay to sad about the things that you miss. Grieving the loss of everyday things and routines is healthy, natural and normal. You may miss meeting a friend for coffee, fitness classes at the Senior Center, or maybe had to reschedule trips or important events. It’s ok to grieve.

11. Whatever you are feeling is okay. There is no wrong way to feel. If what you are doing to cope is helpful and isn’t harming you or anyone else, it is okay.

12. Think about the things you are grateful for. Gratitude helps us to see the bigger picture and to focus on the positive and the possible.

13. Be gentle and patient with yourself and others. It is difficult to be our best in stressful times. It’s okay to give ourselves and those around us a pass for being grouchy, unfocused or down.

14. You are still you. Stress triggers old patterns of coping. We may feel unbalanced if we find ourselves returning to habits that are unhelpful. It is important to recognize that we are still our healthy, strong selves despite all the change around us.

15. Remember that this is temporary. We will come out of this. As much uncertainty as there is, we do know that this current situation will not last forever.

16. Reach out for help when you need it. Others are likely feeling the same way you are. Let people know if you are struggling and could use some support. If you feel completely overwhelmed or that you might be a danger to yourself or someone else, seek professional assistance immediately. For Mental Health Resources, click here.

These tips were written by Melanie Lachman, LCSW, UPSLIDE Program Coordinator. UPSLIDE, funded by Florida Blue Foundation and the Tallahassee Senior Center Foundation , is a program of the Tallahassee Senior Center which helps people who are lonely, isolated and depressed find meaningful social connection. For more information or questions, email Melanie.Lachman@talgov.com.

Mental Health Resources were researched and written by 
Nick Schrader , MSW, Southside Outreach Assistant Coordinator. 
Senior resources are a service of Tallahassee Senior Center & Foundation.

Information on this resource card is not guaranteed to be all-inclusive and does not imply endorsement of any persons, offices, or agencies by Tallahassee Senior Services
April 2020
Check Out Our Latest Video:
Nurturing Your Mental Health During Covid-19
This video is a conversation with Ruth Nickens, RN, Health & Wellness Coordinator, Melanie Lachman, MSW, UPSLIDE Program Coordinator, and Nicolette Castagna, MA, MPH, UPSLIDE Program Counselor regarding tips and steps you can take to stay active and healthy during this time of social distancing - to watch video - click here.
Childhood Trauma: The Impact Throughout one’s Lifetime 
. . . and the role pandemic plays
 Join us on Tuesday, April 28, 1:00 pm on Facebook for a Webinar
In recognition of Trauma Awareness Month, we present this webinar is about an important issue that is exceedingly common, and may be exacerbated by the current pandemic.  Dr. Mimi Graham, Director FSU Center for Prevention & Early Intervention Policy, is the keynote speaker. She will discuss the research, the physical and societal factors that play a role, the symptoms, the most current treatment options, coping skills, local resources and more. Intended for professionals, scholars, and the community at large. CEUs are offered for nursing and social work. For more info, contact Ruth Nickens, RN, TSC Health & Wellness Coordinator at Ruth.Nickens@talgov.com .
Mindful Movement - Tuesdays, 11 a.m.
Live Class via Facebook
Lifelong Learners Via Zoom!
Geology of the National Parks - via ZOOM - Thursdays (ongoing), 10 – 11:30 a.m.
Our U.S. National Parks preserve spectacular icons of Earth’s geologic heritage. They contain some of the world’s finest examples of geologic phenomena including mountains, canyons, glaciers, volcanoes, coastlines, caverns, dunes, and more. TSC Lifelong Learning Coordinator and geologist Maureen Haberfeld will share some basic geology lessons and lead participants on virtual exploration of the geologic wonders in our beautiful parks. To participate, register by 9 a.m., Wednesday morning.  

Climate Change and Cultural Resources - via Zoom - Tuesday, Apr. 28, 1:30 - 3 p.m. Florida is particularly susceptible to the impacts of climate change. Something many people have not considered is how it will impact our historic and archaeological sites, many of which provide tourism revenue to our state. This presentation is designed to provide a brief understanding of climate change and discuss its impacts on some of Florida's more sensitive sites. To participate, register by 9 a.m., Apr. 27.

To register or for more information, email Maureen Haberfeld and she will send you a Zoom link. If you don’t already have zoom on your computer/tablet/or phone, you will be prompted to download the application and set-up a login and password, upon receiving a link from Maureen. Sometimes these emails go to junk/spam folder – so check there and let Maureen know if you don't get an email invite.
Zooming Into Online Art
Upcoming Live Zoom Art Classes! Register NOW!

Draw With Your Eyes, Paint With Your Heart, Mark Fletcher - Wednesdays (ongoing), 1:30 p.m., starting Apr. 22. Pen & Ink with a little watercolor. Email by Wednesday, 9 a.m. to participate.

Hands-On Art History with Mark Fletcher - Mondays (ongoing), 12:30 p.m., starting Apr. 20. Create your own art applying and combining the methods of various artists like Van Gogh, Monet, Durer and others. Email by Monday, 9 a.m. to participate.

Acrylic + Mixed Media by Robin Gray, Thursdays (ongoing), 9:30 am – 12:00 pm, starting Apr. 30. Acrylic paint is a wonderful medium, equally at home in fine art and personal journals. You can paint on paper, canvas or wood. Think you can't draw? You'll learn to use color, shape, value, and size to express yourself. You really only need five colors of acrylic paint, some gesso, and painting surfaces you may already have in the house. You'll also learn how to make do-it-yourself stencils and stamps to create exciting papers for collage work. Let this class be the beginning of a journey that can take you wherever you want to go. Email by Wednesday (Apr. 29), 8 pm to participate.

To register for the above class(es) or for more information - email Jennifer Haskins. Let her know which class(es) you are interested in; she will send you a Zoom link. If you don’t already have zoom on your computer/tablet/or phone, you will be prompted to download the application and set-up a login and password, upon receiving a link from Jennifer. Sometimes these emails go to junk/spam folder – so check there first and let Jennifer know if you don't get an email invite.
Zoom into Ukulele
Zoom User Guide
Want to learn more about Zoom? How to get started? Join a meeting? Host a meeting? Tutorials? Click here!
Our programs are funded and dependent on your membership donations
If you can, we ask that you continue to support our programs by renewing your membership to the TSC Foundation. For membership information, benefits and to give online - click here or print and mail this form in. Or, to make a donation - click here .
Checks can be mailed to: TSC Foundation, 1400 N. Monroe St. Tallahassee, FL, 32303.

The mission of Tallahassee Senior Services is to offer programs, activities, and opportunities designed to encourage active living, optimal aging, and social fitness for independent adults age 50+.

Payment options: 
Mail a check made payable to TSC Foundation, 1400 N. Monroe St., Tallahassee, FL 32303
 Renew on-line (by credit card) - click here  
 Set up automatic monthly or annual payments, complete & return the form found here

(COVID-19) Resources
Could you use someone to talk too, a little "lift," or some help with resources – the main number is 850-891-4000 and it will be forwarded to a staff member’s phone from 8 a.m. to 4 p.m.

General Resource
2-1-1 Big Bend ,You can call 2-1-1 for human service information and assistance. They are available 24 hours a day to listen and provide emotional support, crisis counseling, suicide prevention, and information & referrals.

Comprehensive guide that provides extensive information and resources for dealing with COVID-19; can be downloaded or viewed on line.

Resource Cards are a service of Tallahassee Senior Services and the Tallahassee Senior Center & Foundation . Could you use some resource information or have some questions, call 850.891.4000, or email Sandra Stoutamire . Note: Resource cards are not guaranteed to be all-inclusive and does not imply endorsement of any persons, offices, or agencies by Tallahassee Senior Center.
Be a Supporter of Senior Services!
Tallahassee Senior Services offers programs, activities, and opportunities designed to encourage active living, optimal aging, and social fitness for independent adults age 50+. The mission of the TSC Foundation is to generate funding to support programs, services and participants of Tallahassee Senior Services. Here are three ways you can support Senior Services:
Become a Member! Donate!
Donations, honorariums, memorial gifts, and legacy gifting are appreciated ( click here to donate ). For more information on membership or on becoming a Key Holder click here. Your membership is tax deductible. Call 891-4041 or email Karin Caster for information or assistance. 

Host a Facebook Fundraiser!
Are you celebrating a birthday or a special occasion and have enough "stuff"? How about hosting a Facebook Fundraiser to benefit the Senior Center? To do this, you must have a Facebook account/profile and then click here and follow the directions! Need help? Email Audrey Byrne.

Be certain to thank your friends for their generosity and thank you and your friends forsharing the joy of active aging opportunities for our community!
Shop at Smile.Amazon.com
Shop at Smile.Amazon.com ! Choose the Tallahassee Senior Citizens Foundation, Inc. as your charity of choice, and every time you shop, 0.5% of AmazonSmile purchases will be donated .
Links to programs, classes and opportunities!