COMMUNIQUÉ... · 2020. 6. 4. · Panic attacks are usually brief but intense. The symptoms of panic typically peak within 10 minutes, and end within 30 minutes. However, some lingering

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AP Family Life Consulting is happy to distribute our newsletter to you to educate as well as inform you on how to stay mentally healthy. Each issue will feature an exercise or health focus. Research has shown that regular exercise and a healthy lifestyle tends to aid in helping individuals be more resistant to many mental illnesses. We will have activities for the young folks and those who are young at heart, a family and a special feature section. So, just sit back, relax and we hope you will enjoy our newsletter created especially with you in mind.

COMMUNIQUÉ

InsIde ThIs Issue

Keeping Mentally & Emotionally Grounded

What Are Panic

Attacks

Relaxation Techniques

How To Make

A Cloth Mask

The Mental Health Benefits of Exercise

Family Game

Candy Trivia

Kid’s Corner

• Children’s Story • Easter Puzzle

Special Feature Stress Reducing Information

and Ideas To Deal With COVID 19

HOURS M-TH 9:00AM – 6:00PM

FR 9:00AM – NOON CLOSED SAT & SUN

Volume 1 Number 1 April 2020

For those who aren’t aware we have a new staff member. Her name is Serenity. She is our Emotional Support Animal.

She misses all her “Peeps”.

Before we were quarantined and able to go to the store, she would “people watch”. Of course, people would tell her she was beautiful. She would sit in the cart nice and calm. But, as soon as someone said, “can I rub her” or “can I hold her”, she would try to spring from the cart. The person was so surprised. I had to explain that she was in training as an emotional support animal for my office and her job is to be rubbed and caressed which in turn soothes the clients. She is missing all the loving and caressing from her clients. If I don’t give her any attention, she barks at me. If that doesn’t work, she bites my toes. We both hope that the virus and our quarantine will be over soon.

I’m Bored I went to the Diva Centre I like my new dress

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KEEPING MENTALLY & EMOTIONALLY GROUNDED

When Everything Around You Is Chaotic By: Dr. Anita Pembleton, PhD, LMHC, LPC

Know What It Means To Be Mentally And Emotionally Grounded And Why It Is Important When you're grounded, you're in complete control of your mental and emotional self, and not easily influenced by other ideas or individuals. Those who are grounded allow life's small mishaps to roll off their shoulders. Indicators That You May Not Be Mentally Or Emotionally Grounded

1. Feeling uneasy or lost 2. Difficulty finishing projects 3. Lack of passion or pleasure for things you used to enjoy 4. Questioning things more than usual 5. Less connected to the people you love 6. Engaging in constant distractions to avoid the quietness of your own thoughts 7. Difficulty with communication 8. Feel like your nerves are fried 9. Tired and wanting to sleep all the time 10. Wanting to be left alone

Lack of being in control of the thoughts in your mind that cause you to feel anxious. Being mental and emotional grounding grounded is important because it minimizes the stressors on your mental health. Stressor on mental health is shone in symptoms of anxiety and depression. These symptoms can become permanent if not put in check Tips On How To Keep Yourself Mentally & Emotionally Grounded Be aware of what you can control and what you cannot control

Be kind to yourself

Use some type of mental exercises to take your mind off uncomfortable thoughts and

feelings. Exercises such as: Name all objects you see or count backward from 100 by 7’s.

Practice some relaxation techniques – (article found in this publication)

Listen to music

Take a walk

Watch a comedy movie

Sit with a pet

Do something kind for someone else

SPEAK WITH YOUR COUNSELOR


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What are Panic Attacks?

Panic attacks are brief periods of overwhelming fear or anxiety. The intensity of a panic attack goes well beyond normal anxiety, and can include a number of physical symptoms. During panic attacks, people often fear that they are having a heart attack, they cannot breathe, or they are dying.

Symptoms of a Panic Attack Note: A panic attack does not need to include all of the symptoms listed below.

Pounding or racing heart

Sweating

Trembling or shaking

Fear of “going crazy”

Feeling of being detached from reality

Breathing difficulties

Sense of terror, or impending doom or death

Chest pain or discomfort

Nausea

Fear of dying

Panic Attack Facts

Panic attacks may feel scary, but they don’t actually cause physical harm. The most common fears associated with panic attacks (having a heart attack or fainting) are not actually a threat.

Panic attacks are usually brief but intense. The symptoms of panic typically peak within 10 minutes, and end within 30 minutes. However, some lingering symptoms can last over an hour.

Panic attacks can seem to occur randomly, or they can be closely linked to a specific source of anxiety such as driving, crowded places, or simply leaving home.

Panic disorder occurs when a person has frequent worry or fear of future panic attacks, or when they change their behavior in to avoid attacks (such as avoiding a feared situation).

How are Panic Attacks Treated?

Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is a common and well-supported treatment for panic attacks and panic disorder. CBT works by identifying and changing unhealthy thinking patterns that trigger panic attacks. The benefits of CBT can be long-lasting.

Exposure Therapy

During exposure therapy, the patient is intentionally exposed to the symptoms of panic in a safe environment. As exposure continues, the symptoms become more familiar and less terrifying. Exposure therapy may also involve gradual exposure to feared situations.

Medication

Medication for panic attacks can act as a short-term treatment for severe cases. Because medication does not treat the underlying issues that cause panic disorders, it should be accompanied by another form of treatment such as psychotherapy.


Much like how muscles become stronger with exercise, the body’s relaxation response can be improved with practice. Frequent use of relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help to combat panic attacks.

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When a person is confronted with anxiety, their body undergoes several changes and enters a special state called the fight-or-flight response. The body prepares to either fight or flee the perceived danger. During the fight-or-flight response it’s common to experience a “blank” mind, increased heart rate, sweating, tense muscles, and more. Unfortunately, these bodily responses do little good when it comes to protecting us from modern sources of anxiety. Using a variety of skills, you can end the fight-or-flight response before the symptoms become too extreme. These skills will require practice to work effectively, so don’t wait until the last minute to try them out! Deep Breathing It’s natural to take long, deep breaths, when relaxed. However, during the fight-or-flight response, breathing becomes rapid and shallow. Deep breathing reverses that, and sends messages to the brain to begin calming the body. Practice will make your body respond more efficiently to deep breathing in the future.

Breathe in slowly. Count in your head and make sure the inward breath lasts at least 5 seconds. Pay attention to the feeling of the air filling your lungs. Hold your breath for 5 to 10 seconds (again, keep count). You don’t want to feel uncomfortable, but it should last quite a bit longer than an ordinary breath. Breathe out very slowly for 5 to 10 seconds (count!). Pretend like you’re breathing through a straw to slow yourself down. Try using a real straw to practice. Repeat the breathing process until you feel calm.

Imagery Think about some of your favorite and least favorite places. If you think about the place hard enough—if you really try to think about what it’s like—you may begin to have feelings you associate with that location. Our brain has the ability to create emotional reactions based entirely off of our thoughts. The imagery technique uses this to its advantage.

Make sure you’re somewhere quiet without too much noise or distraction. You’ll need a few minutes to just spend quietly, in your mind. Think of a place that’s calming for you. Some examples are the beach, hiking on a mountain, relaxing at home with a friend, or playing with a pet. Paint a picture of the calming place in your mind. Don’t just think of the place briefly—imagine every little detail. Go through each of your senses and imagine what you would experience in your relaxing place. Here’s an example using a beach: a. Sight: The sun is high in the sky and you’re surrounded by white sand. There’s no one else around. The water is a greenish-blue and waves are calmly rolling in from the ocean.


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b. Sound: You can hear the deep pounding and splashing of the waves. There are seagulls somewhere in the background. c. Touch: The sun is warm on your back, but a breeze cools you down just enough. You can feel sand moving between your toes. d. Taste: You have a glass of lemonade that’s sweet, tart, and refreshing. e. Smell: You can smell the fresh ocean air, full of salt and calming aromas.

Progressive Muscle Relaxation During the fight-or-flight response, the tension in our muscles increases. This can lead to a feeling of stiffness, or even back and neck pain. Progressive muscle relaxation teaches us to become more aware of this tension so we can better identify and address stress.

Find a private and quiet location. You should sit or lie down somewhere comfortable. The idea of this technique is to intentionally tense each muscle, and then to release the tension. Let’s practice with your feet. a. Tense the muscles in your toes by curling them into your foot. Notice how it feels when your foot is tense. Hold the tension for 5 seconds. b. Release the tension from your toes. Let them relax. Notice how your toes feel differently after you release the tension. c. Tense the muscles all throughout your calf. Hold it for 5 seconds. Notice how the feeling of tension in your leg feels. d. Release the tension from your calf, and notice how the feeling of relaxation differs. Follow this pattern of tensing and releasing tension all throughout your body. After you finish with your feet and legs, move up through your torso, arms, hands, neck, and head.


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Homemade Cloth Face Coverings Sew and No Sew Instructions Content source: National Center for Immunization and Respiratory Diseases (NCIRD), Division of Viral Diseases Sewn Cloth Face Covering Materials Needed • Two 10”x6” rectangles of cotton fabric • Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties) • Needle and thread (or bobby pin) • Scissors • Sewing machine

1. Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. T-shirt fabric will work in a pinch. Stack the two rectangles; you will sew the mask as if it was a single piece of fabric.

2. Fold over the long sides ¼ inch and hem. Then fold the double layer of fabric over ½ inch along the short sides and stitch down.

3. Run a 6-inch length of 1/8-inch wide elastic through the wider hem on each side of the mask. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight. Don’t have elastic? Use hair ties or elastic head bands. If you only have string, you can make the ties longer and tie

the mask behind your head.

4. Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the mask on the elastic and adjust so the mask fits your face. Then securely stitch the elastic in place to keep it from slipping.

Quick Cut T-shirt Face Covering (no sew method) Materials • T-shirt • Scissors

Tutorial Bandana Face Covering (no sew method) Materials • Bandana (or square cotton cloth approximately 20”x20”) • Coffee filter • Rubber bands (or hair ties) • Scissors (if you are cutting your own cloth)


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The Mental Health Benefits of Exercise

Research has shown us that people who exercise regularly tend to be more resistant to many mental illnesses. Exercise can help treat current symptoms, and prevent future episodes.

What problems can exercise help with?

Mental Illness Other Depression

Anxiety Substance Abuse

Bulimia Alzheimer’s Disease

Sleep Difficulties Stress

Physical Health Low Energy Self-Esteem

Beginning an exercise plan doesn’t have to be difficult. Walking for as little as 30 minutes, 3 times a week, has been found to be beneficial. Don’t worry too much about what exercise you choose. Aerobic and anaerobic exercises are both effective at improving mental health.

Anaerobic Exercises Aerobic Exercises

Weightlifting

Sprinting (running, biking, etc.) Interval training

Climbing

Walking, jogging, or biking Elliptical or ski machines

Swimming Dancing

If you’re crunched for time, you might still be able to squeeze some exercise into your day. Two 15 minute walks work just as well as one 30 minute walk! Here are some tips to help:

Need to make a phone call? Walk and talk.

Get an exercise partner to hold you accountable.

Park at the back of the parking lot and walk.

Do an activity you enjoy, and it won’t be a chore.

Skip the elevator and take the stairs.

Head outside for 10 minutes during lunch.


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Family Corner

Questions: Candy Quiz Questions

1. What were the four original flavors of Life Savers as introduced in 1921?

2. Who created the first, mass-produced candy bar?

3. What candy has the slogan, "It melts in your mouth, not in your hands?"

4. This candy bar was included in U.S. soldiers' rations during World War II?

5. What M&M color was discontinued in the 1970s?

6. This candy bar makes you "feel like a nut."

7. How much chocolate and candy are produced in the United States each year?

8. Why can chocolate melt in your mouth?

9. Which U.S. holiday sees the highest candy sales?

10. When is National Candy Corn Day?

11. What was the original name of the Sugar Daddy candy on a stick?

12. Which five flavors are included in a package of Bottle Caps?

13. Which famous candy was Mr. Owl talking about when he asked, "How many licks does it take to get to the center...?"

14. In which year did the makers of Bazooka bubble gum announce they

would stop including Bazooka Joe comic strips in the wrappers?

15. What flavor is Good & Plenty Candy?

16. How many calories are in a single Peeps marshmallow chick?

17. What is the original tagline for Now & Later candies?

18. How did PEZ candy get its name?

19. What is the name of the gum packages that contain stickers that feature parodies of famous products?

20. As of 2014, how many official flavors are there of Jelly Belly jelly beans?


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Answers

1. Grape, orange, lemon and lime.

2. John Cadbury

3. M&M's

4. Heath Bar

5. Red (because of a food coloring controversy); a safer red-colored M&M was reintroduced in 1987.

6. Almond Joy (got nuts, Mounds don't)

7. More than seven billion pounds are manufactured each year.

8. Because the melting point of cocoa butter (main ingredient in chocolate bars) is just below body

temperature.

9. Halloween, followed by Easter, Christmas and Valentine's Day

10. October 30, the day before Halloween, is celebrated as National Candy Corn Day. More than 20 million pounds of candy corn are sold each year in the United States.

11. The "Papa Sucker"

12. Cola, cherry, grape, root beer, and orange

13. Tootsie Pop

14. 14. In 2012

15. Licorice flavor with a candy shell coating

16. 28 calories

17. "Eat some now, save some for later."

18. Name comes from the first, middle, and last letters of the German word for peppermint, which is PfeffErminZ.

19. Wacky Packages

20. 50 official flavors


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C H I L D R E N ’ S STORY

The Journey To School ~ ~ Pt. 1 The downhill ride to Ant's house, though not far, gave enough distance for a keen cyclist to get up a good speed with little effort. Billy always enjoyed this part of his morning journey to school. To feel the wind on his face, the rush of air pulling at his helmet, and the flapping of his bright yellow road safety jacket all added to his sense of excitement. When he travelled so free and fast, he felt like a bird gliding over the ground. The feeling passed when the bus stop opposite Ant's house came into view. He had a new

challenge to do a long skid. Billy reached for his back-brake lever. His fingers hovered over the shiny metal, waiting for the

right time to squeeze. Experience had taught him that if he left it until the last moment and applied his brake really hard, he could get the back wheel to lock tight, sending the bike into a skid on the gravelly surface. Billy had practiced many times and, most days, could manage at least a two-meter slide.

The gravel littering the bus stop came from passing cars, as their spinning wheels threw up small chippings. It made the surface extra slippery, and the noise of the stones gave a satisfying crunch while he skidded. Billy came to a sudden halt, and a dust cloud rose up behind him. The skid left a black rubber tire mark on the road.

Billy looked across to Ant's house and, in particular, at his bedroom window. He hoped Ant had stood looking out for him to see today's slide. It turned out he had. Ant responded with a thumbs-up to show his approval before disappearing from view. Within a couple of minutes, Ant reappeared from the side of his house complete with bike, school bag, jacket, and safety gear. He walked across the road to the spot where Billy sat proudly on his bike.

"That was awesome. Look at the tire mark." Ant pointed it out on the ground, although he had no need. It looked like a perfect example and clear for anyone to see. "Here," Ant said, pushing his handlebars toward Billy. "Hold this, mate."

Billy took hold of Ant's bike, thinking he needed both hands free to finish getting ready. Instead, Ant squatted down and pushed at the gravel next to the slide mark. As he brushed away the stones, Billy realized what Ant had found.

Ant held up a pound coin. "I guess someone must have dropped it when they looked for their bus fare. What a bit of luck." He slid it into his pocket.

"Oi, that's partly mine. My skid uncovered it." "Yeah, but I found it." Ant shook his head in protest. "But we're mates. Fifty-fifty, I reckon." Billy patted Ant on the shoulder. Ant snapped shut the safety clip on his cycle helmet. "I know; let's go to the shop at the garage and

get some sweets. We can share them easier than a pound coin." "Do we have time before school?" Billy looked at his watch. "It's eight-forty." "If we keep it quick." Ant checked up and down the road to make sure it was clear. "Come on,

slowcoach." Billy soon caught him up. "So, what do you fancy? Starburst or Haribos?" "I dunno. Let's see what we can get for a quid." Ant peddled on. They reached the main road. The garage stood on the far side, and the rush hour traffic moved

bumper to bumper. The only safe way over was via the pelican crossing. As they reached it, the red man showed.

Billy got to the button first and pressed it. "Come on," Ant said talking to the lights, before pressing the button several more times. "Hurry up,

or we'll be late." "It won't help." Billy hadn't finished speaking before the man turned green, accompanied by the


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.

familiar beeping sound of the safe- to-cross signal The garage forecourt had three rows of petrol pumps, an area for lorries to fill up with diesel, an automated car wash, a place to pump up tires or vacuum a car's interior, and an assortment of display shelving complete with newspapers, bunches of flowers, piles of logs for firewood, and stacks of barbeque coals. There were people and vehicles everywhere.

The boys wove in and out of the cars and their owners and pushed their bikes toward the pile of logs. They left them padlocked together and set off to buy some sweets.

The door to the shop, a large single pane of glass, opened inward. Though it stood closed, through it, Billy and Ant could see the long queue waiting to get served.

"Look, it's eight-forty-five." Billy held out his watch arm. "We'll end up late." "Yeah, but we're here now. Anyway, Miss won't notice. We can sneak in at the back of the assembly

hall." Ant leant in to push on the door. From inside the shop, Ant heard a shout of, "Stop, thief!"

As Ant's hand touched the glass of the door, it exploded into a thousand pieces. The cascade of glass didn't fall downward but blasted outward, pushed from the other side by a person desperate to escape the shop in a hurry.

"Get out of my way!" the person shrieked. Ant got knocked aside and tumbled backwards into the shelf of vases that held many bunches of

flowers. Unable to support his weight, the shelf, with the vases, fell to the ground along with him. Instinctively, Billy covered his face to protect it from the flying fragments. The running man sent him

flying toward the petrol pumps. Billy bounced off the front wing of a car parked there and stumbled back toward the shop.

He tripped over Ant, and both boys lay in a tangled heap of arms, legs, school bags, and broken vases, all covered in a variety of colorful flowers. Mayhem broke out inside the shop. An assistant burst through the broken door, shouting "stop him" while waving and pointing at the disappearing figure. Behind the counter, other assistants stood glued to the many CCTV monitors as the robber fled across the forecourt to disappear in the rush-hour traffic. They scribbled notes, determined to get as much information about the man as they could-hair color, what he wore, and his height and build-anything to help the police find him.

Other staff dealt with the impatient customers focused on getting to work. Like a rugby scrum, they pushed forward, insisting on getting served next. The whole scene took place to the shrill, piercing sounds of the alarm triggered by the breaking glass. Shouts from Mr. Gupta, the petrol station manager, added to the racket while he tried to reassure everyone that they had the situation under control. "You okay?" Billy pulled himself into a crouching position. "Man, that felt scary." He brushed at his clothes. Pieces of glass, broken stems, petals, and leaves fell to the ground. "We'd better get out of here."

Ant offered him his arm. "Give us a hand." "You all right, boys?" a chap asked as he came across from the direction of the petrol pumps. "You

were lucky not to have gotten hurt." He bent and lifted Billy then Ant into a standing position. "Thanks." Billy shot Ant a look. "Yeah, we're fine. Just need to get to school." Billy looked guarded.

"He's Mr. Glenn, the school gardener!" he whispered from behind his hand. "Can you hear that?" The man turned toward the main road. "Look at all those flashing lights and

sirens. I reckon the whole town's emergency services have turned out." Billy and Ant nodded to each other and ran. "We sooo need to get out of here."

When Mr. Glenn turned back, there was no sign of the boys. "How odd." He scratched his head. "Oh well, they must be all right."


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Easter Word Search Solution P S R A G I S E B O N N E T Y A P A S S O V E R L M A H B A S H A C G S O F U E T A L O C O H C L R G J D E N S U S K C I H C R M I E N F T S U N S D A Y S E U S F C H R I S T I A N C H P O C U I A C I A R N G N I R P S H I N C N E D X E U C I T U E D T F D E D S A U N H J E S U S N R I A S Y P Y A N L M T P A S S I X Y U X A P R I L S T E K S A B I T T H I R D D A Y C R U C S I O G O X B O N L A M B N E K T S N D N M J R E S U R R E C T I O N O Y G B H R E A T I U S I M A M D O E T A R O C E D G B U N N Y


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Stress Reducing Information and Ideas To Aid In Dealing With COVID 19

By Jeffery B Johnson, MBA, CMAS

As we gain a better understanding of the actual seriousness of the ongoing COVID-19 Pandemic, many of us are being forced to live our lives in drastically different ways. We in some cases are being asked to stop some of the seemingly benign habits that we’ve had most if not all of our lives. It is during times like these that the small things just might make the difference between life and death. We now have to be very conscious of not only our own actions but those of other people, whether we know them or not, which may have the potential to cause illness or death. This new reality requires a new way of living our day to day lives. We now have to rethink our daily routine habits and adapt them to the present circumstances with the same importance as if it were a matter of life and death. This new focus requires a new mindset which will provide the motivation resulting in the energy to make the required changes your new normal.

• On September 11, 2001, the nation suffered its greatest loss of life, domestically in recent history. Nineteen men hijacked four US commercial planes loaded with fuel, and intentionally caused them to crash. These planes which crashed in New York, Washington, D.C., and Pennsylvania, resulted in the loss of 2,977 lives (CNN Editorial Board, 2019).

• The last highest loss of life domestically due to one event in the US was the 1906 San Francisco Earthquake, an event in which an estimated 3,000 persons lost their lives (The Center for Legislative Archives, 2019).

• At of the time of this writing, there have been 16,716 deaths due to the coronavirus, with 465,621 total diagnosed cases. (Bloomberg Staff, 2020). This death total will surely rise.

Why has this event had such a deadly impact on the US and the world? To answer this question requires an understanding of how diseases such as the coronavirus are transmitted. In recent research published in the Annals of Internal Medicine, the doctors stated: “This coronavirus is behaving exactly like a virus. By that we mean it is transmitted in specific ways: it attaches to certain tissues within the body and its goal is not to kill its host but to survive within the host” (Stephen A. Lauer & Kyra H. Grantz, 2020). Below is a great brief illustration from the information On the website, www.health.harvard.edu.

Type of Transmission Mode of Transmission

Person to Person

This can happen between people who are in close contact with one another. Droplets that are produced when an infected person coughs or sneezes may land in the mouths or noses of people who are nearby or possibly be inhaled into their lungs.

Contaminated Surfaces to People Coronavirus can also spread from contact with infected surfaces or objects. For example, a person can get COVID-19 by touching a surface or object that has the virus on it and then touching their mouth, nose, or possibly their eyes.

*COVID-19 Exterior Surface Survival*

Up to four hours on copper Up to 24 hours on cardboard Up to two to three days on plastic and stainless steel The researchers also found that this virus can hang out as

droplets in the air for up to three hours before they fall. But most often they will fall more quickly.

The information above demonstrates that our preventative methods must consider both the direct and

COVID-19 Basics-Harvard Health Publishing

https://www.health.harvard.edu/diseases-and-conditions/covid-19-basics


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indirect types of COVID-19 transmission to people. Our preventative strategies should also consider the length of time that the virus can remain alive on surfaces outside of the human body. Any coherent strategy to decrease the likelihood of contamination should utilize specific preventative steps that should be followed without fail until such time the virus is no longer a threat to our health and lives. What would such a strategy look like? WHY THOSE STEPS? I have worked in areas where contagious diseases were more than a concern, but a distinct possibility. My occupation would not have allowed me to “called in sick” or to have infected the other people in my group. Becoming sick and unable to perform was NOT an option as the group’s success and survival would have been significantly adversely affected. My strategy employs some of the protocols utilized from my days as an Analytical Chemist. I had worked in laboratory environments where contamination was an issue. Some of the same protocols were adapted and used in those environments where infection from contagious diseases was a concern. The following strategy was established and can be used today. The following premises should ALWAYS be assumed:

• You WILL come in contact with an infected person or surface at some point during your time away from your SAFE ZONE.

• As you cannot guarantee that you have not encountered any infected person (who may be asymptomatic or a carrier), surface or an area where an infected person has recently been, you will have to assume that it is not a contagion-free zone. People who you trust may have encountered an infected person or surface and may not have known it. The question that you should be asking yourself is “what is the worse that could happen if I’m wrong and become infected?” Am I ready to risk my life or those I might infect if I become contagious?” It really might be a matter of life and death, if not for you then for someone who might become infected by you.

• Follow the MEND-COVER-PROTECT Philosophy – Mend any break in your best body defense covering…. Your skin. Cover that and ANY OTHER WAY where a virus may enter your body. Protect these areas. This may mean wearing a mask and eye protection if needed.

Strategic Preventative Plan Establish a Safe Zone

• Choose an area that is most likely disease-free and can be easily disinfected (This can be your entire home)

• Able to secure all points of likely virus entry (windows, doors, etc.) • Create Quick Cleaning Kits for rapid decontamination, placed in areas of high probable initial

contamination introduction (Doors, Entryways, Foyers) • Create a Changing Area, as close as possible to the Safe Zone entry point, whereupon return from

locations outside of your Safe Zone where you can remove and leave the garments and footwear that may have come in contact with a contagious person, Surface, or Area.

• Prepare four receptacles, three for possibly contaminated clothing and one for small items such as money and keys. As you can see from the Virus Survival Guidelines, COVID-19 can stay alive for up to three days. But if your clothing is wet, you should handle them differently. Label Receptacle One-(for Day One): Label Receptacle Two-(for Day Two): label Receptacle Three – (for Day Three)

• Wet Clothing - If possible, try to launder this clothing immediately. Otherwise, hang them up in an area designated for them, or position over a chair or some other suitable supporting item that you can later decontaminate. Allow them to air-dry. Leave them for at least 4 to 6 days if possible, even if dry.

*The choice of the receptacle is very important. If you have to use plastic or steel. Please note the lifespan of the virus on those surfaces. A simple large cardboard box should be adequate. When in Transition (outside of your Safe Zone) Before you leave your Safe Zone:

• Mend ANY potential break in your skin • Cover that newly mended area


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• Protect the covering and ANY OTHER OPENING where a virus can enter your body. The covering of your mouth and eyes will be determined by the likelihood of possible infection. If it is high, cover!

• Plan your trip before you leave to minimize your time outside of your safe zone

While you are away from the Safe Zone in crowded areas: • As much as comfortably possible cover exposed skin. Long sleeves and pants unless the activity dictates

other attire. • Carry a To-Go-Kit (see description below) with you for an immediate decontamination application

if needed. • Avoid any visually sick people. It might just be allergies (I have them), “but you just don’t know.” • Avoid completing shopping errands during those times when the venues are likely to be busiest, if

possible. If the store is always crowded, you might want to consider another location. • You may want to consider the delivery of your groceries or calling ahead for an outside pick up • Follow your plan, do not change it without a valid reason. Any additional exposure time may

increase your chances of contamination. • Maintain Social Distancing – No outward symptoms does not necessarily mean virus free

Upon returning to your Safe Zone • After driving, be sure to wipe down the steering wheel, door handles, radio and any other surface in

the auto that you touched during your trip. • Wipe your hands before you touch the handle of the door to your Safe Zone • Enter your Safe Zone and remove your shoes and walk directly to the Changing Area WITHOUT

MAKING PHYSICAL CONTACT WITH THE ANY OCCUPANTS OR FURNITURE • Remove clothes and place them in the appropriate receptacle • Place any cash, keys and any other small items in the small receptacle for quarantine • Wash any skin surface that may have been exposed to possible contamination. A shower would be

best • Now you can greet and otherwise interact with the other occupants of your Safe Zone

***To avoid further contamination - DO NOT RETURN CLOTHING THAT HAS NOT BEEN QUARRANTEENED TO THE REST OF THE CLOTHES UNTIL THE QUARRANTEEN TIME HAS PASSED. Disclaimer: While this plan is not an all exhaustive protocol that will guarantee that you will remain disease and infection-free, if consistently followed it can reduce the likelihood of your contamination and those for whom you care.

To-Go-Kit A To-Go Kit contains essentials for Prevention and Decontamination

1) 1- Small (Quart-Sized) Sealable bag (Ziplock Baggies work well) 2) 1-Small Bottle of Hand Sanitizer (Travel Size) 3) 1-Small Package of Dry “Kleenex-Type” Tissues 4) 1-Small Pack of Vinyl or Latex Examination Gloves 5) 1-Small Bottle Mouth Wash (Travel Size) 6) 1- Small Package of Disinfecting Wipes

*If you cannot find any Hand Sanitizer, you can make you own. • ⅔ cup 99 percent isopropyl alcohol (rubbing alcohol) You can also use 70% Alcohol • ⅓ cup aloe vera gel


(850 )763 - 0708 or (850) 763 - 8100

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• Essential oil (optional) • Airtight container (Empty plastic 2oz. bottles are fine here) In this recipe, isopropyl alcohol is essential for killing germs. The aloe vera prevents the harsh solution from drying out your skin, and the essential oil adds fragrance (although these oils may cause irritation in sensitive skin, so they're not necessary). The alcohol MUST BE AT LEAST 60% to work. *Start by mixing the alcohol and Aloe gel until smooth, then add the oil. Transfer to an airtight container. Bibliography

Bloomberg Staff. (2020, April 9). Tracking the Spread of the Coronavirus Outbreak in the U.S. Retrieved from Bloomberg.com: https://www.bloomberg.com/graphics/2020-united-states-coronavirus-outbreak/

CNN Editorial Board. (2019, November 13). September 11 Terror Attacks Fast Facts. Retrieved from CNN.com: https://www.cnn.com/2013/07/27/us/september-11-anniversary-fast-facts/index.html

Harvard Medical School Publishing. (2020, April 9). COVID-19 bASICS. Retrieved from Harvard Health Publishing: https://www.health.harvard.edu/diseases-and-conditions/covid-19-basics

Stephen A. Lauer, M. P., & Kyra H. Grantz, B. *. (2020). The Incubation Period of Coronavirus Disease 2019 (COVID-19) From Publicly Reported Confirmed Cases: Estimation and Application. Philadelphia: Annals of Internal Medicine.

Tellier, R. L. (2019). Recognition of aerosol transmission of infectious agents: a commentary. New York: BMC Infectious Diseases.

The Center for Legislative Archives. (2019, June 19). The Center for Legislative Archives: San Francisco Earthquake, 1906. Retrieved from National Archives.Gov: https://www.archives.gov/legislative/features/sf

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COMMUNIQUÉ... · 2020. 6. 4. · Panic attacks are usually brief but intense. The symptoms of panic typically peak within 10 minutes, and end within 30 minutes. However, some lingering