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What is Self-Care? Self-care is important to maintaining a healthy relationship with yourself. It means doing things to take care of our minds, bodies, and souls by engaging in activities that promote well-being and reduce stress. Doing so enhances our ability to live fully, vibrantly, and effectively. The practice of self-care also reminds both you and others that your needs are valid and a priority. Self-care is not selfish. You must fill your own cup before you can pour into others. The World Health Organization (WHO) defines self-care as: “The ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” The WHO asserts that self-care involves personal factors like empowerment, self-reliance, autonomy, self-efficacy, and personal responsibility. But self-care can also include factors from a communal standpoint, like community involvement, neighborhood participation, and cultural empowerment. Self-Care and Mental Health Ideally, we all engage in regular self-care in which we do the things that make us feel taken care of mentally, physically, and emotionally. But this doesn’t always happen, and we may need to stop and take the time to remind ourselves we are important, too. Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health. Types of Self-Care Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact. Self-care activities can range from physical activities, such as exercising and eating healthy, to mental activities such as reading a book or practicing mindfulness, to spiritual or social activities, such as praying or catching lunch with a friend. The important thing to remember about self-care is that it is about listening to what your mind and body need. Here are some tips to help you get started thinking about self-care: Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time. Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee. Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime. Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling. Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do. Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind. Focus on positivity. Identify and challenge your negative and unhelpful thoughts. Stay connected. Reach out to your friends or family members who can provide emotional support and practical help. Research shows that self-care enhances your health, decisions, and day-to-day actions. Normalizing Daily Self-Care Find a daily self-care routine that works for you on good days and supports you on bad ones. To start a routine, consider a brief meditation in the morning or evening. You can use the following breathing guide as a starting point and make modifications as you go to fit your needs. Other simple self-care acts include journaling, spending time outside, connecting with loved ones, or just spending time unplugged and resting. For other ideas for healthy practices for your mind, body, surroundings, and relationships, see the National Institutes of Health (NIH) Wellness Toolkits. When to Seek Professional Help Seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as: Difficulty sleeping Appetite changes that result in unwanted weight changes Struggling to get out of bed in the morning because of mood Difficulty concentrating Loss of interest in things you usually find enjoyable Inability to perform usual daily functions and responsibilities Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health specialist if needed. If you don’t know where to start, read the National Institute of Mental Health (NIMH) Tips for Talking With Your Health Care Provider fact sheet. What to Do in a Crisis If you are thinking about harming yourself or attempting suicide, tell someone who can help right away or dial 911 in an emergency. You also can call the National Suicide Prevention Lifeline (Lifeline) at 1‑800‑273‑TALK (8255), or text the Crisis Text Line (text HELLO to 741741). Both services are free and available 24 hours a day, 7 days a week. All calls are confidential. Contact social media outlets directly if you are concerned about a friend’s social media updates, or dial 911 in an emergency. Learn more on the Lifeline website or the Crisis Text Line website. For additional information about suicide prevention, please see NIMH’s Suicide Prevention webpage. Resources & Downloads Creating a self-care plan - Download a copy of this factsheet and our TLC for beginners action template and fill it out to get your TLC started! Time to Share! What are some of your favorite ways to practice self-care? Let us know what helps you feel your best and your tips for others to try for themselves!

We Want to Meet You! Ecker Center is committed to creating a diverse and inclusive environment and is proud to be an equal opportunity employer. We are always looking for new people to join our team, whether through part-time or full-time employment or through an internship . See below to learn more about current opportunities available. Employment Opportunities with Signing Bonuses ​ For full time job openings, please click here and for part time job openings, please click here . To apply, please send your resume and cover letter to: Zoya Agha at zagha@eckercenter.org. For any questions, please contact Zoya at 847-695-0484 ext. 2004. ​ We offer competitive salaries and a generous benefits package including vacation, sick and personal days, paid holidays, extended sick leave for short term disability, medical, dental, vision, voluntary life insurance and Aflac supplemental benefits, Employee Assistance Program, flexible spending account and a 403b retirement plan including company contributions. Benefits eligibility depends on hours worked. Ecker Center is a qualified 501c3 organization, and working at Ecker Center full time qualifies for public service student loan forgiveness. Internships ​ If you are a student who is interested in working in the field of behavioral health, we invite you to check out our internship opportunities. A limited number of internships are available for Masters-level students studying Social Work or Counseling. We also work with Bachelor's level students studying in the social work and counseling fields. Additionally, opportunities for nursing students, nurse practitioners, and psychiatry students are available in our clinic. To apply, please send your resume and cover letter to: Gina Ouimet at gouimet@eckercenter.org . No phone calls, please.

Welcome to Ecker Center for Behavioral Health A safe, supportive, and empowering provider of behavioral health services and resources. We Believe There are many different pathways to recovery, and each individual should be empowered to determine his or her own way. Read About the Center We Offer A full range of behavioral health services, so we can help you every step of your recovery journey. Our Programs & Services

Upcoming Events Sat 12 Nov 12 Sat Nov TICKETS NOW ON SALE for Ecker's Roaring 20's Fundraising Gala / Royal Fox Country Club RSVP Nov 12, 6:00 PM – 9:00 PM CST Royal Fox Country Club, 4405 Royal Fox Dr, St. Charles, IL 60174, USA Roaring 20’s Fundraising Gala benefiting Ecker Center for Behavioral Health held at the prestigious Royal Fox Country Club in St. Charles, IL. Thu 08 Sep 08 Thu Sep 5th Annual Ecker Client Art Show RSVP Closed Details Sep 08, 5:00 PM – 7:00 PM CDT ArtSpace Gallery, 51 S Spring St, Elgin, IL 60120, USA Ecker’s 5th Annual Client Art Show will be held on Thursday, Sept 8th at ArtSpace Gallery in Elgin. Wed 31 Aug 31 Wed Aug Overdose Awareness & Memorial Event RSVP Closed Details Aug 31, 7:00 PM – 8:30 PM CDT Serenity Path at Ecker Center, Elgin, IL 60120, USA Ecker's Overdose Awareness & Memorial Event will be held on August 31st at the Serenity Path at the Renz Office, Two American Way in Elgin, IL from 7:00 PM to dusk. Sat 20 Nov 20 Sat Nov One Magical Evening RSVP Closed Details Nov 20, 2021, 5:30 PM CST St. Charles, 4405 Royal and Ancient Dr, St. Charles, IL 60174, USA +2 more A Feast of Food and Illusion! Tue 31 Aug 31 Tue Aug Ecker Center Overdose Awareness Day Memorial Event RSVP Closed Details Aug 31, 2021, 7:00 PM – 8:00 PM CDT Elgin, 2 American Way, Elgin, IL 60120 +15 more Jon us for our annual Overdose Awareness Day Memorial Event to be held at the Serenity Pond at the Renz Office, One American Way in Elgin. Sat 17 Apr 17 Sat Apr Sale of Sales Spring Fundraiser RSVP Closed Details Apr 17, 2021, 8:00 AM – 1:00 PM Elgin, 1845 Grandstand Pl, Elgin, IL 60123, USA One day event held rain or shine! Thu 18 Feb 18 Thu Feb Sustainers' Wall Unveiling Reception RSVP Closed Details Feb 18, 2021, 5:30 PM – 7:30 PM Elgin, 1845 Grandstand Pl, Elgin, IL 60123, USA Our appreciation for our donors is written in stone! Sat 14 Nov 14 Sat Nov 2020 Gifts That Give Back Online Auction RSVP Closed Details Nov 14, 2020, 9:00 AM – 5:00 PM CST 2020 Gifts That Give Back +5 more In lieu of our winter event being cancelled, we will be hosting an online auction of unique items perfect for gift-giving this holiday season. Thu 10 Sep 10 Thu Sep 3rd Annual Ecker Client Art Show & Reception RSVP Closed Details Sep 10, 2020, 5:00 PM – 7:00 PM Ecker Center For Behavioral Health, 1845 Grandstand Pl, Elgin, IL 60123, USA We hope to see you all there!