Working in public defense has always taken an emotional and even physical toll on our community but never more so than right now. Persons of color are suffering most. With these resources, we want to inspire you to take care of yourselves and seek professional help if you need it. We encourage you to look out for each other. If you see a colleague struggling, do something. We also envision that these resources could be helpful to your clients and their families, as well as your families and friends. "Self-care is not selfish. You cannot serve from an empty vessel." ~ Eleanor Brownn BLACK MENTAL WELLNESS WOMEN AND WELLNESS STRATEGIES FOR LEADERS AND MANAGERS SELFCARE PRACTICES AND IDEAS WELLNESS IN THE TIME OF COVID 10 PRINCIPLES FOR CREATING SUSTAINABILITY IN PUBLIC DEFENSE MISCELLANEOUS LINKS Click on the headings below to access links to documents. BLACK MENTAL WELLNESS Bicycle Health - an online medication-assisted treatment provider for opioid dependence Bicycle Health is an organization that treats opioid use disorder through telehealth, offering patients affordable and evidence-based treatment with a first-line treatment for opioid use disorder: Suboxone (buprenorphine/naloxone). Their therapists and medical personnel are excellent, well-liked by patients, and highly accessible. Here are just a couple articles on the site: The Relationship Between Mental Health and Opioid Use Disorders Health Equity in Opioid Dependency Treatment: Differences in Opioid Treatment for Black and Latino Patients The Summit Wellness Group - Written and curated by women of color, this guide features 61 mental health and substance use resources for the BIPOC (Black, Indigenous, People of Color) community. Live Another Day - Extensive information on mental health and substance use resources for people of color. Their mission is equal access to life-saving resources. They have guides for black, Latinx, Asian, and native people. Detox Local - An extensive list of mental health and substance use resources specifically for the AAPI (American Asian and Pacific Islander) community. Black Mental Wellness This organization provides access to mental health information and resources by black people, for black people. They share resources for coping and wellness, with relaxation strategies, wellness videos, and fact sheets about black mental health. (last visited 12/9/20) Therapy For Black Men Therapy for Black Men is an organization working to help change the narrative around Black men seeking mental health support and helping men find the resources they need. The website has a directory of therapists, and now the organization is offering free therapy sessions for men that are concerned about the cost of therapy. (last visited 12/9/20) Inclusive Therapists This is a database of therapists that are trained to address racial trauma and provide culturally sensitive care. Many of the therapists within the network offer teletherapy and work on a sliding scale to make therapy more accessible to everyone. (last visited 12/9/20) Healing Black Women A safe space designed to encourage and promote healing and wellness for black women. It features original videos like Protecting Your Mind & Peace While Black In America and Dealing With & Overcoming Fear, in addition blog posts and other helpful resources. (last visited 12/9/20) The National Queer and Trans Therapists of Color Network (NQTTCN) A healing justice organization committed to transforming mental health for queer and trans people of color (QTPoC). (last visited 12/9/20) The Boris Lawrence Henson Foundation The BLHF is a nonprofit organization working to eradicate the stigma around mental health issues in the black community. They are currently providing free virtual therapy sessions to support communities of color who are suffering right now. (last visited 12/9/20) The Safe Place (App) This free app is geared towards people of the black community to provide awareness, education, and hope to African American mental health. There are self-care tips on how to cope after experiencing police brutality, breathing techniques, black mental health statistics, and open forum discussions. (last visited 12/9/20) Elevate (App) Elevate is a free app that was designed to address the specific issues of the black community that were not being met in other self-care and wellness apps. Through the app, there's guidance and inspiration to overcome adversity, a place to set goals, and create healthy habits, as well as connecting with other people through a community forum. (last visited 12/9/20) WOMEN AND WELLNESS Women and Disasters, SAMHSA, Disaster Technical Assistance Center Supplemental Research Bulletin, (10/20) This article covers research on how women experience disasters--both women in general and subgroups, such as pregnant women and older women. It considers disaster preparedness among women, effects of disaster on women, and risk and protective factors. It touches on approaches for disaster behavioral health programs to ensure they meet the needs of pregnant women and women at risk of gender-based violence. STRATEGIES FOR LEADERS AND MANAGERS 10 Principles for Creating Sustainability in Public Defense (National Association for Public Defense, March 2021). Public defenders need to start from a strong base of overall wellness to best represent their clients under what are frequently challenging circumstances. Employee wellness is multi-layered, and best practices toward sustainability can be woven into organization operations, policies, procedures, training, supervision, atmosphere, and interpersonal interactions. Improvisation Takes Practice by Pier Vittorio Mannucci, Davide C. Orazi & Kristine de Valck, Harvard Business Review (3/11/21) "Serious" Leaders Need Self-Care, Too, Palena Neale, Harvard Business Review, (10/22/20) How to Take Care of Yourself (And Your Remote Team) During a Crisis, Jocelyn Stange, Quantum Workplace, (4/16/20) Taking Care of Yourself: Self-care Strategies for Effective Leadership During COVID-19, Clarence Anthony, National League of Cities (5/29/20) Here is a recording of the conversation from which the above article is excerpted 5 self-care strategies for leaders during stressful times, Abe Turner, Blog: Insperity.com (last visited 1/22/21) The Importance of Taking Care of Yourself When You are a Leader, Diane Dew, Daily HealthWire(last visited 1/22/21) 7 Business Leaders Share Their Self-Care Secrets, Rhett Power, Forbes (9/20/20) Self-Leadership Is The New Self-Care: Why This Ritual Is Your Secret To Success, Shelley Zalis, Forbes (11/15/19) SELFCARE PRACTICES AND IDEAS How to Reclaim and Redefine Self-Care in 2021 by Katie Burke, Inc. (2/10/21) Do You Have COVID-somnia? How to Deal With the Sleep Problem That's Keeping Everyone Up At Night by Leigh Weingus, Parade (1/29/21) Wellness Trends for 2021: A look at the wellness practices that are on the rise in the new year by Malcolm Venable, Shondaland (1/19/21) 10 Wellness Trends You Have To Try In 2021 by Joni Sweet, Forbes (12/28/20) The Secret to Getting in Shape When You're Busy? Make Your Workouts Easier (Introducing the exercise snack) by Joe Holder, GQ (11/14/19) Dr. Sanjay Gupta's prescription for fighting off dementia, CBS News (1/3/21) An 11-Minute Body-Weight Workout With Proven Fitness Benefits, Gretchen Reynolds, New York Times (1/13/21) Can 4 Seconds of Exercise Make a Difference?, Gretchen Reynolds, New York Times (updated 1/12/21) Want to Relax? Try Yoga, By Ari Isaacman Bevacqua, LaShone Wilson and Lara Atella, New York Times, (last visited 1/13/21) 9 Easy Chair Exercises That Actually Work Your Whole Body, 9 Easy Chair Exercises That Actually Work Your Whole Body, The Healthy (10/25/19) Exercise at Your Desk (Memo: This at-work workout can help fit fitness into your schedule), Jean Lawrence, WebMD (last visited 01/13/21) Stress relief from laughter? It's no joke, Mayo Clinic (last visited 12/9/20) Taking Good Care Of Yourself, Mental Health America (last visited 12/9/20) If you are beginning your journey to recovery, this site contains some tools to aid you in the process. Identifying tools and developing plans will help you be more prepared and empowered to take action when it comes to your recovery. 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul, Ellen Bard, tiny buddha (last visited 12/9/20) 25 Science-Backed Ways to Take Better Care of Yourself, Adam Felman, Greatist (7/19/20) There is something for everyone here. Great ideas. WELLNESS IN THE TIME OF COVID Mental health professionals are the ones taking care of us: Who's taking care of them? By Alia E. Dastagir, USA TODAY (updated 2/12/21) The COVID-19 Wellness and Coping Toolkit by Beth Darnell, Psychology Today (3/21/20) Resources to Support Your Mental Health During the COVID-19 Outbreak and Climate Crises, USCSF Weill Institute for Neurosciences/Dep't of Psychiatry and Behavioral Sciences (last visited 12/9/20) This is an evolving, living website that will be updated to respond to the emerging demands of the COVID-19 pandemic and unprecedented natural disasters stemming from climate change. We have tried to address special situations and mental health needs caused or worsened by these crises. On this site, UCSF faculty offer their best advice and resources on how to maintain good mental health while practicing physical distancing, particularly during this period of "shelter in place." We are all flooded with information and advice, so we have curated the information for you and your loved ones. There are many links to online wellness resources, prioritizing those that are free. Coronavirus: Practicing Wellness While You Stay at Home, Johns Hopkins Medicine (last visited 12/9/20) The Pandemic is Disproportionately Affecting Women -- Here's Why, National Women's Health Network (9/9/20) COVID-19 is killing more men. But the social and economic consequences of the pandemic are landing hardest on women. 10 PRINCIPLES FOR CREATING SUSTAINABILITY IN PUBLIC DEFENSE (NAPD) (March 2021) 10 Principles for Creating Sustainability in Public Defense (National Association for Public Defense) (March 2021) Working as a Public Defender can be extremely meaningful, rewarding, and exciting. It can also wear you down. Depression, anxiety and substance abuse plague this line of work. We put everything out there for our clients, many times to the detriment of our own mental, emotional and physical health. In the long run, this deprives our clients of the zealous advocacy we strive to provide. For many, this work is much more than a job. It's a calling, and we would prefer to keep "fighting the good fight" right up until the day we retire. But even for the most zealous defender, the weight of the work can reach a tipping point. The reality is that Public Defender agencies are plagued by high levels of turnover. Untenable caseload levels and little resources create burnout. Repeated exposure to the psychological suffering of clients causes compassion fatigue and secondary trauma. Systemic barriers inherent in the criminal legal system lead to moral injury. Models of sustainability in Public Defense are in high demand. The need for policies and practices that promote wellness (individual, cultural, and systemic) is clear. Public Defense agencies are seeking solutions, and we have provided a set of principles that will hopefully act as a guide forward. Whether you have already been developing sustainability programs in your offices or if you are at the beginning stages of trying something new, we hope these principles will serve you well. The 10 Principles for Creating Sustainability in Public Defense were developed by a group of Public Defenders from around the country brought together through NAPD. Representative of the Public Defender team mentality, our group includes attorneys, social workers/mitigation specialists, core support staff, and administrative leaders. We have been meeting virtually on a regular basis over the past year contemplating what wellness and sustainability look like in our work. The principles are the foundation upon which our future work with Public Defender communities will take place. We hope to broaden your concept of well-being. It is not simply yoga or meditation at lunch time (although it is that too). In order to truly promote a healthy agency culture, an holistic approach is necessary. Agency policies and practices should reflect values of wellness and sustainability. We need buy-in from agency leadership. We acknowledge that an office wellness program will not eliminate systemic barriers such as excessive caseloads, lack of resources and insufficient compensation. These issues need to be addressed by our leadership, and staff needs to be aware that their leaders are advocating for change on their behalf. Until we are able to see those reforms, it is imperative that we simultaneously strive to improve our individual and collective health. When we take care of ourselves and each other, our clients reap the benefits. As we build community resilience, we acquire the strength to collectively take on the systemic problems we face. An office of empowered, energetic Public Defenders is a force to be reckoned with. Time for self- and community-care isn't time stolen from clients. It's what allows us to be wholly present and diligent in their defense. We must prioritize our well-being. Our clients deserve it, and so do we. These principles were developed collaboratively by a group of members working to plan NAPD's wellness-related training and support. They were approved by the NAPD Steering Committee at its meeting on February 18, 2021. MISCELLANEOUS LINKS Seasonal Affective Disorder, National Institute of Mental Health Very useful publication on SAD, including signs and symptoms, causes, treatment and how to prevent. (Rev. 12/9/20)