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Self-Care Summer BINGO Challenge

ESD Summer Bingo Challenge

The 2021 ESD Summer Bingo Challenge concluded on July 30, 2021. Although the competition may be over, the resources and positive, healthy coping skills are something to use all year! Find those resources below, and contact Monica Garcia at mgarcia@esd123.org or (509) 405-0132 for more information or further support.

Congratulations to our Summer Self Care Bingo Challenge Winners!

  • Avery - Bluetooth headphones and jump rope
  • Aliyah -  Skateboard
  • Ashli - Snackbox & Trivia game “I should have known that”
  • Jayden - Basketball & Frisbee
  • Junior - Exercise mat & Bluetooth speaker
  • Larissa - Throw Throw Burrito game & mindfulness Journal
  • Brady - Sleeping bag
  • Liliana - Camping tent

Watch the live drawing and announcement by Monica Garcia, ESD123’s Marijuana Prevention and Education Specialist, held Monday, August 2. All winners will be contacted this week with information about how to receive their prizes! Questions? Contact Monica Garcia a mgarcia@esd123.org or (509) 405-0132.


Community Resources and Activities

Tri-Cities Area:

  • Pasco Farmers Market (Saturday’s 9:00 am) 101-147 S. 4th Ave Pasco
  • Richland Farmers Market (Friday’s 9:00 am) The Parkway, Richland
  • Visit the REACH museum. (1943 Columbia Park Trl. Closed Mondays).
  • Mid-Columbia Master Singers, Summer Pop Concert. (June 6th @ 3:00 and 6:00, Hapo stage in John Dam Plaza) $10 for adults, K-12 Free.
  • Vintage at the Ridge, antiques and decor. (June 11, 12-7pm and June 12 9-4:00pm. 2901 Southridge Blvd, Numerica Pavilion, Kennewick 99338).
  • Hike Badger or Candy Mountain
  • Utilize the paths along the river for walks, runs and bike rides
  • Visit a public library
  • KEY Connection, Kennewick’s Healthy Youth Coalition. Kristi.prevention@gmail.com
  • For Family Fun Activities Check out TriCities Family Fun on Facebook https://www.facebook.com/Tricitiesfamilyfun/

Prosser Area:

  • Mustangs for Mustangs
    PO Box 1634
    Prosser, WA 99350
    (509) 833-0711
  • Boys and Girls Club
    823 Park Ave. Prosser, WA
    509-786-2600
  • Prosser Aquatic Center
    920 S Kinney Way
    509-786-0097
  • Mid Columbia Library- Prosser
    902 7th St
    509-786-2533
  • Visit the roller skating rink
    602 7th St
    509-786-3515
  • Benton County Museum
    1000 Paterson Rd Prosser, WA
    509-786-3842
  • Visit any of the seven parks in Prosser- City Park, E.J. Miller Park, Crawford Riverfront Park, Farrand Park, Market Street Park, Grant Street Park, & Prosser Rotary Pathway Park

Othello Area:

  • Integrated Healthcare Services
    425 E Main St #600, Othello, WA 99344
    (509) 488-5611
  • Columbia Basin Health Association
    1515 Columbia St, Othello, WA 99344
    (509) 488-5256

Clarkston Area:

  • Farmers Market, Saturdays 6-10AM
    Asotin County Community Services
    549 5th St A
    (509) 758-8349
  • Interlink Volunteers
    817 6th St.
    (509) 751-9143
  • Rural Resources Employment Agency
    1013 Bridge St.
    (509) 758-5461
  • Visit one of Clarkston’s many parks
  • Pick up a good book at Asotin County Library
  • Visit Asotin County Aquatic Center for a fun family activity

Walla Walla Area:

  • Friends of Children of Walla Walla
    120 E Birch St # 10, Walla Walla, WA
    (509) 527-4745
  • Walla Walla Center for Children & Families
    1150 W. Chestnut
    Walla Walla, WA 99362
    (509) 527-3066
  • Financial Aid Workshops; June 6th 1-3pm
    Walla Walla Community College, 500 Tausick Way
  • BBQ Boot Camp, June 18th 5:30pm
    Walla Walla Community College, 500 Tausick Way
  • One Strong Momma, June 21 12:30
    Walla Walla Community College, 500 Tausick Way
  • Write about your life, June 22nd 1:30pm
    Walla Walla Community College, 500 Tausick Way
  • Yoga in the Park, June 25th 5:30-6:30pm
    College Place Farmers and Artisan Market
    801 SE Larch Ave, College Place, WA

Kahlotus / Washtucna Area:

  • Kahlotus Days, June 5th
  • Hike along Columbia Plateau State Park
  • Visit Palouse Falls
  • Visit Lyons Ferry Marina for a walk along the river

Coping Skills

  1. Go sit outside and enjoy nature
  2. Try breathing exercises (square breathing is my favorite)
  3. Talk with a therapist or mental health professional.
  4. Practice yoga
  5. Pedicure time
  6. Get artistic with adult coloring books
  7. Drink hot, herbal tea
  8. Ride a bike
  9. Self-Care with a facial at home.
  10. Cook a healthy meal.
  11. Go swimming.
  12. Try meditation.
  13. Paint your fingernails.
  14. Try watercolor painting.
  15. Walk around the block.
  16. Lie out in the sun (with sunscreen) to soak up vitamin D.
  17. Eat healthy snacks.
  18. Go walk the dog.
  19. Read a magazine.
  20. Listen to stand-up comedy on Pandora.
  21. Dance to your favorite music.
  22. Start a workout plan.
  23. Hike a trail.
  24. Go fishing.
  25. Learn how to be a photographer
  26. Sing your heart out!
  27. Write some poetry.
  28. Try a DIY hair mask.
  29. Take a jog through the park.
  30. Catch up on housework: laundry, dusting, mopping.
  31. Take a small nap.
  32. Plant a garden.
  33. Journal.
  34. Call a friend or family member.
  35. Stretch out your muscles.
  36. Use mindfulness.
  37. Take an herbal back with eucalyptus or lavender.
  38. Rearrange your room.
  39. Organize everything!
  40. Clean out your closet.
  41. Drive around town
  42. Go get a coffee from your favorite coffee stand.
  43. Try out something new like a new bakery.
  44. Watch a movie or tv show.
  45. Go to a museum.
  46. Make some pottery.
  47. Plant a tree.
  48. Start recycling.
  49. Learn how to sew or crochet.
  50. Adopt a pet from a shelter or volunteer at a shelter.
  51. Use essential oils.
  52. Learn a new language.
  53. Track your moods. (Great examples on Pinterest).
  54. Play a new sport.
  55. Join a gym.
  56. Unplug from social media.
  57. Bake some cupcakes.
  58. Go roller skating.
  59. Make a gratitude list.
  60. Compliment yourself!
  61. Use a heating/massage pad.
  62. Change your look! Get your haircut and colored
  63. Drink lemon water
  64. Volunteer.
  65. Speak up for mental illness and help fight stigma!
  66. Give someone a compliment.
  67. Make your bed in the mornings for a fresh start each day.
  68. Create a recipe.
  69. Hit up the batting cages.
  70. Play miniature golf.
  71. Have fun canoeing or paddle boarding. They rent out boards in Richland!
  72. Play some board games with friends and family
  73. Listen to positive music.
  74. Mow the yard/Garden outside.

Resources

Washington Information Network 2-1-1

Free Statewide Community Information and Referral Service
8am-5pm Weekdays
Dial 2-1-1 or
1-877-211-WASH (9274)

Text and Call Lines:

  • National Suicide Prevention Line: 1-800-273-TALK (8255)
  • Crisis Text Line: Text “Start” to 741-741
  • SAMHSA’s National Helpline, 1-800-662-HELP (4357)
  • Washington Recovery Helpline: 1-866-789-1511
  • National Sexual Assault Hotline: 1-800-656-HOPE (4673)
  • The Trevor Project LGBT Crisis Line: 1-866-488-7386
  • Trans Lifeline:1-877-565-8860
  • Teen Link: 1-866-TEENLINK (833-6546)

Phone Apps:

  • Mindfulness for Teens: This website has resources to help teens use mindfulness to handle stress and includes apps to practice meditation and guided meditation recordings. http://mindfulnessforteens.com/
  • My 3 App: This app guides users through creating their own safety plan, where they list warning signs, coping strategies, distractions, their "reason to live," and more.
  • Stop, Breathe, and Think: Web and mobile app for youth, with meditations for mindfulness and compassion.
  • MindShift: Free mobile app for teens developed by AnxietyBC, with mindfulness and other coping skills for anxiety.
  • Headspace: “Meditation made simple.” This app has a free introductory period, after which it requires a paid subscription to continue to use.

Helpful Parent Websites:


Parenting Classes

Parenting the Love and Logic Way® Presented by Elijah Family Homes, Independent Facilitator

  • This six session parenting course, developed by the Love and Logic Institute, was designed to help you find specific answers and actions for some of those difficult moments in child rearing. These simple techniques are effective with all children, from toddlers to teens.
  • For more information or to REGISTER for this parenting course please call Elijah Family Homes, (509) 943-6610.
  • For more information about the Love and Logic approach and the Love and Logic Institute call 1-800-338-4065 or go to www.loveandlogic.com.

WSU is now offering the “Building Strength through Coping” Parenting Program

  • This program is in three 90-minute online sessions. Mothers participating will be paid a total of $50 to complete brief questionnaires about their experience in this FREE program. If interested, please contact yadi.olivera@wsu.edu.
  • Individuals who qualify:
  • Mother/female caregiver with a child aged 9 to12 years old
  • Speak, read, and write in English
  • Attend and participate in three 90-minute online sessions using Zoom
  • Complete quick questionnaires at the end of each session to provide feedback about each session
  • Objectives of the program:
  • Identify & practice strategies to manage stress
  • Lean about communicating with your child while supporting their development and emotions
  • Participating in fun activities and discussions with other mothers and female caregivers
  • Share effective strategies to help your child manage stress.

Mental Health Resources

Tri-Cities Area:

Benton & Franklin Counties Crisis Line: (509) 783-0500 Comprehensive Health Care 2715 St. Andrews Loop Suite C, Pasco, WA 99301
509-412-1051

Catholic Family & Child Services
2139 Van Giesen, Richland, WA 99352
509-545-6145

Tri-Cities Community Health
715 W. Court St., Pasco, WA 99301
509-545-6506

Lourdes Counseling Center
1175 Carondelet Dr., Richland, WA 99354
509-943-910

Lutheran Community Services Northwest
3321 W Kennewick Ave #150, Kennewick, WA 99336
509-735-6446

United Family Center
100 N. Fruitland Suite A, Kennewick WA 99336
(509) 402-9090

Prosser Area:

Othello Area:

  • Othello Crisis Line: (509) 488-5611
  • Integrated Healthcare Services
    425 E Main St #600, Othello, WA 99344
    (509) 488-5611
  • Columbia Basin Health Association
    1515 Columbia St, Othello, WA 99344
    (509) 488-5256

Clarkston Area:

  • Clarkston/Pomeroy Crisis Line
    During the day call:
    (509) 758-3341 - in Clarkston
    (509) 843-3791 - in Pomeroy
    Crisis After Hours: 1 (800) 970-3785
  • Quality Behavioral Health - Clarkston
    900 7th Street
    Clarkston, WA 99403
    (509) 758-3341
  • Willow Center for Grieving Children
    P.O. Box 1361
    Lewiston, Idaho 83501
    (208) 791-7192
    Family Support Line: (509) 780-1156

Walla Walla Area:

  • Walla Walla Crisis Line: (509) 524-2999
  • Comprehensive Healthcare
    1520 Kelly Place, Suite 234
    Walla Walla, WA 99362
    (509) 524-2920
  • Serenity Point Counseling Services, LLC
    919 South 2nd Avenue
    Walla Walla, WA 99362
    (509) 529-6036

Substance Use Resources

Tri-Cities Area:

  • SAMHSA’s National Helpline, 1-800-662-HELP (4357)
    Washington Recovery Helpline: 1-866-789-1511
    Merit Resource Services
    7510 W. Deschutes Pl
    (509) 579-0738
  • First Step Community Counseling Services
    415 N. Morain St
    (509) 735-6900
  • Advocates for Wellness
    120 Vista Way, Kennewick
    (844) 206-8737
  • Benton Franklin Substance Abuse
    1776 Fowler St #37, Richland
    (509) 783-3180
  • Somerset Counseling
    1305 Mansfield St #6, Richland
    (509) 942-1624

Prosser Area:

  • Prosser Thrive Coalition
    www.prosserthrive.org
    prosserthrive@gmail.com
  • Valley Vista Medical Group
    820 Memorial St, Ste 1 Prosser, WA 99350
    509-786-2010 

Othello Area:

  • Integrated Healthcare Services
    425 E Main St #600, Othello, WA 99344
    (509) 488-5611
  • Columbia Basin Health Association
    1515 Columbia St, Othello, WA 99344
    (509) 488-5256  

Clarkston Area:

  • Phoenix House Counseling
    302 5th St #2
    (509) 295-3433  

Walla Walla Area:

  • Trilogy Recovery Community
    120 E Birch St #14
    (509) 876-4525
  • Connections Counseling (your first step)
    110 College Ave, College Place 99324
    (509)529-7730
  • Ideal Option
    401 W. Main St #405
    (877) 522-1275
  • Northwest Counseling Solutions
    30 W Main st #304
    (509) 525-8844 

Substance Use Prevention Techniques

[NOTE: Content below from The Addiction Center and the Mayo Clinic.]

Substance use can have a major impact on your life. It is important to make healthy choices and to avoid substances in order to protect your health and safety. An important step for helping yourself and your loved ones surrounding substance use is to know why people misuse substances and what the risk factors are.

Various factors contribute to substance use. Social and peer influences play a role in whether or not someone uses substances. That is why it is important to surround yourself with people who have positive goals and ambitions. These people will influence you for the better! For parents: get to know your kid’s friends. The more you know, the more protective factors there will be surrounding your child. People also might use substances because of a feeling of indestructible-ness. Some teens may feel that addiction can not reach them; not considering the consequences of their actions. Teens also might turn to substance use because of insecurities, mental illness/health issues, medical issues and stress.

Common risk factors include: A family history of substance use, mental health or behavioral condition, impulsive or risk seeking behavior, trauma, low-self esteem or feelings of social isolation.

How to talk with your teen about substance use: If you are wanting to have a conversation with your teen about substance use, try to find a time when you are unlikely to be interrupted and set all distractions aside. It is important to have this conversation openly, and not when emotions are high on either end. When having this conversation, ask about your teens thoughts and feelings towards substances and try to avoid lectures. Discuss legitimate reasons why someone should avoid substances and the impact they can have on your teen; such as the impact on sports, driving, appearance, mental health, physical health, social impacts and school impacts. Avoid scare tactics (this is your brain on drugs arguments). Consider media messages and debunk the myth that most teens use substances, in fact statistics show that it is quite the opposite. Discuss ways to resist peer pressure and the importance of surrounding yourself with friends who want to see you flourish, not drag you down. Be ready for questions and be prepared to have an open discussion about your own substance use in the past. Teens are curious and will respect legitimate knowledge instead of “because I said so.”

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