Self-Care Summer BINGO Challenge

Self Care Bingo
ESD Summer Bingo Challenge

Let’s play bingo! ESD 123 invites all youth of the Southeastern WA area (12-20) to participate in our Summer 2022 Bingo Challenge for a chance to win fun prizes. 

How to play:

  1. Download the ESD 123 2022 Summer Bingo Challenge Packet and Bingo Card below
    1. Bingo Challenge Packets: English / Spanish
  2. Read the list of summer activities and positive, healthy coping skills in the packet. You can also visit YOUCANWA.org to learn more about choosing yourself by following your passions, making healthier and smarter choices and for other helpful resources. 
  3. Each time you use a Coping Skill or participate in a Community Summer Activity, mark the correlating bingo square.
  4. Get a BINGO once you have 5 squares in a row marked off. 
  5. Submit your bingo card for a chance to win a prize!

There are two ways to submit your completed bingo card:

  •  Post your completed BINGO on social media
    • Tag ESD123
    • Use the #esd123mentalhealth
    • Tag 3 friends who you think should play along too (optional)
    • Notes:
      • One BINGO equals one entry.
      • A blackout BINGO (completing the entire board) equals 5 entries.
      • Each friend tagged equals one entry.
  • If you don’t have social media, completed BINGO forms can be sent to Monica Garcia at [email protected], (509) 405-0132 or 3924 W. Court St. Pasco, WA.

The last day to submit Bingo cards, either by mail, email, text or social media, is Friday, July 29. Winners will be announced on social media on Wednesday, August 3, and contacted by ESD staff to claim your prizes. If you have questions or need further assistance relating to the bingo game, please email [email protected] or call (509) 405-0132 for more information.
 


Community Resources and Activities

Tri-Cities Area:


Benton City Area:

  • Visit the Farmer’s Market (every Saturday)
  • Mid-Columbia Library - 810 Horne Dr
  • Coalition for a Healthy Benton City (Contact: [email protected])
  • 4th of July Community Celebration
  • Movies in the park: July 8th & August 19th - City Park, 806 Dale Ave 
  • National Night Out 2022: Aug 2nd - Community Center & City Park 
  • Benton City Daze 2022: Sept 9th-11th

Othello Area:

  • The Othello Fair - Sept 14th-17th, 2022
  • Othello Community Swimming Pool -  1135 E Pine St. (509)488-4313
  • Mid-Columbia Library-Othello Branch - 101 E Main Street. Visit https://www.othellowa.gov/departments/LibraryServices to learn about story time & the summer reading program. 
  • Moses Lake Farmers Market (Saturdays 8am-1pm)

Burbank Area:

  • Visit a local park (Hood Park, Charbonneau Park, or Sacajawea Park).
  • Visit the Ice Harbor Visitor Center
  • Visit McNary National Wildlife Refuge
  • Visit a blueberry farm and pick your own blueberries

Kahlotus / Washtucna Area:

  • Visit the Mid-Columbia Libraries - Kahlotus 
  • Hike along Columbia Plateau State Park
  • Visit Palouse Falls
  • Explore THAT NW BUS
  • Visit Lyons Ferry Marina for a walk along the river

Prosser Area:

  • Mustangs for Mustangs - (509) 833-0711
  • Prosser Thrive Coalition - [email protected]
  • 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

Clarkston Area:

  • Farmers Market (Saturdays 6-10AM) - Asotin County Community Services - 549 5th St A - (509) 758-8349
  • Interlink Volunteers817 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:

  • To see events in the area, go to WallaWalla.org
  • Wine Valley Golf Club
  • Stardust Lanes - Bowling for the whole family
  • Friends of Children of Walla Walla - 120 E Birch St # 10 - (509) 527-4745
  • Walla Walla Center for Children & Families - 1150 W. Chestnut - (509) 527-3066
  • Movies In The Park - FREE - for dates & locations, contact Walla Walla Parks & Rec.
  • Clothing Closet - FREE - Crazy Love Church - 66 S. Palouse St. The 1st Saturday of every month from 10 AM to 1 PM
  • Blue Zone Project - FREE activities for the entire family. Go to https://wwvalley.bluezonesproject.com/events for more information.
  • American Dream Academy - virtual or in-person - Walla Walla Community College for more information click https://www.wwcc.edu/academia-del-sueno-americano/ 

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)
  • You Are Not Alone Network (for Native Youth)—youarenotalonenetwork.org: Call (877) 209-1266.
  • National Teen Line—teenlineonline.org: Call (800) 852-8336 or text TEEN to 839363.

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.
  • Calm App: Sleep, meditation, & relaxation app 

Helpful Parent Websites:


Classes

Youth Mental Health First Aid 

This course is designed to teach parents, family members, caregivers and others how to help an adolescent (age 12-18) who is experiencing a mental health or addictions challenge or is in crisis. Youth Mental Health First Aid is primarily designed for adults who regularly interact with young people. The course introduces common mental health challenges for youth, reviews typical adolescent development, and teaches a 5-step action plan for how to help young people in both crisis and non-crisis situations. 
  • The ESD 123 is providing these courses for free to our community. 
  •  Upcoming Trainings:
    • July 13 –  Youth Mental Health First Aid
    • August 10 –  Youth Mental Health First Aid
  • If you are interested in taking this course in Spanish, we currently don’t have any scheduled for the summer. However, you can contact Monica Garcia, at (509) 405-0132 to get on a waitlist for when we schedule our next course. 

Catholic Charities offers Parenting Classes 

Call Carmen at Catholic Charities, 2139 Van Giesen, Richland 509-946-4645 for more information 

Raising children is one of the most rewarding yet difficult jobs that life has to offer. With no instruction manual, we learn to parent through the knowledge of our experiences and our upbringing. Some individuals have had neither positive experiences nor a positive upbringing.  These individuals would benefit greatly from learning new techniques and strategies about parenting children and youth. Many parents gain support and empowerment through the learning/supportive atmosphere and can overcome the struggles, challenges they encounter in life. 

  • Classes in English: Wednesdays (June 29th – August 10th) 4:00 p.m. – 6:00 p.m. 
  • OR Fridays (July 1st – August 12th) 12:00 p.m. – 2:00 p.m.
  • Classes in Spanish: Thursdays (June 30th – August 11th) 3:00 p.m. – 5:00 p.m. 

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
 
Hazel Health Tele-Therapy 
Free Mental Health Services for Pasco students

Benton City Area:

  • Benton City Clinic- Prosser Memorial Health
    701 Dale Ave, Benton City, WA 99320
    (509) 588- 4075

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
  • New Hope 165 N 1st Ave, Othello, WA 99344 (509) 488-2699

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

Kahlotus / Washtucna Area

  • Greater Columbia Behavioral Health- ASO 
    Mental Health Crisis Line 1-888-544-9986
    Integrated Health Care Services
    Adams County (24-hour response)
    Crisis Response
    Ritzville-Lind-Washtucna
    (509) 659-4357
    Washtucna Medical Clinic
    545 S Church St.
    (509) 646-3290

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

Benton City Area:

  • Coalition for a Healthy Benton City
    Breanna Zavicar, Community Coordinator
    [email protected]
    (509) 572- 4604
  • CHBC will be hosting Guiding Good Choices at the Benton City Library this summer (date TBD but will post on FB & at Benton City Library Branch.)

Prosser Area:

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
  • Quality Behavioral Health 
    900 7th Street
    Clarkston, WA 99403
    (509) 758-3341

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

What can parents do to encourage their youth to stay drug and alcohol free?

starttalkingnow.org/parents
  • Spend time with your teen, have frequent conversations, and do fun things together! You can help your teen avoid marijuana, alcohol, or other drugs when you bond, set boundaries, and monitor.
    • Teens are less likely to drink or use marijuana or other drugs when their parents and/or caregivers are involved in their lives and when they feel close to them. To increase family bonding:
      • Give your child at least 15 minutes of one-on-one time every day.
      • Do fun things together. Summer is a great time to spend time with your kids!
      • Give positive feedback about the healthy choices your child makes.
      • Eat together.
  • Set clear rules early, be consistent, and talk about the guidelines often. To set boundaries:
    • Have regular conversations about your expectations.
    • Use fair and consistent discipline any time your rules are broken.
    • Help your kids have positive relationships with friends.
    • Help your child practice ways to say no to drugs.
  • Always know what your teens are doing, where they are going, and who they are spending time with. Help them plan safe and fun activities. Remember to ask these five questions:
    • Where are you going?
    • What will you be doing?
    • Who will be with you?
    • When will you be home?
    • Will there be alcohol, marijuana, or other drugs?

Talking to your youth

  • Summer might be an overwhelming time for both parents and their youth. One way to deal with this challenge and overwhelming emotions is by using healthy coping skills.
  • What are coping skills?
    • Coping skills are strategies we use to manage difficult emotions or situations. You and your youth might already be using certain coping skills and you might not be aware of it. Work to identify the strategies that you are currently using and whether these are healthy or not. It is hard to help your youth develop a toolbox of coping skills if you yourself don’t have one. Once you have a toolbox of coping skills for yourself you can help your children through the same process. 
  • Healthy vs unhealth coping skills
    • The main difference is that, while both healthy and unhealthy coping skills may make you feel better in the moment, healthy coping skills improve the situation and have long lasting positive impacts while unhealthy skills will not and might even make things worse in the long run. 
    • Some questions to ask yourself or your child and help evaluate a strategy are: 
      • How do I feel in five minutes after I use this strategy? How do I feel five hours or five days from now?
      • Did this resolve the situation?
  • A list with examples of healthy coping skills can be found on page 3. But remember, everyone is different so not all of them will work for everyone. Find the ones that work best for you and use page 4 to help your children identify the ones that work for them. 
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