Self-care

 

 

Self-Care

Self-care is not selfish. You must fill your own cup before you can pour into others.

What is self-care?

Self-care is maintaining a healthy relationship with yourself, engaging in things to take care of your mind, body and soul. This may include engaging in activities that decrease stress and promote well-being. By practicing self-care we enhance our ability to live a full, vibrant life. Practicing self-care is a reminder to yourself and others that your needs are valid and a priority. Remember that self-care can look different for everyone, so you need to figure out what you need and enjoy most. This can take some trial and error. Additionally, self-care is not a cure for mental conditions. However, understanding what causes or triggers symptoms and what coping techniques work best for you can help you manage your mental health.

What can I do for self-care?

This is a non-exclusive list of self-care activities you can try.

Get a massage
Go for a walk
Listen to music or a podcast
Clean your surroundings and decorate your home
Cook yourself a nutritious meal
Make art
Engage in a mindfulness exercise or a guided mediation
Play a game with a friend
Practice deep breathing
Take a bath
Read a new book
Take a nap
Watch a show or movie you enjoy
Do a yoga flow from Youtube or go to a class
Call a friend or visit someone you haven’t seen in a while
Do a puzzle or crossword
Do something kind for someone else
Hold ice
Take a hot or cold shower
Volunteer
Make a list of your favorites (animals, songs, places)
Get enough sleep (at least 7 hours a night)
Exercise or move your body in a way that feels good to you (at least 30 minutes a day)

What is mindset work?

Our mindset is the beliefs we hold that orient us in handling situations; how we figure out what is happening and what we will do. These can help us find opportunities or trap us in self-defeating cycles. Mindset work involves practicing mental health habits to change mindsets that keep us in these cycles.

What mental health habits can I practice?

Noticing the positive: notice the positive parts of your day, write them down. Even if these moments feel tiny (i.e., “the sun came out today”), they are real and they count. These moments add up and can help change how you experience life.

Avoiding guilty feelings: don’t feel bad about feeling a negative emotion. Guilt is unproductive and often untrue; when you notice yourself feeling an emotion try not to judge it as good or bad.

Control what you can control: When you feel less stressed you are better able to choose how you want to show up.

Gain strength from those around you: Share your experiences with others, reach out for help and be willing to accept help from others.

Change how you talk to yourself: We all have an inner voice that frequently comments on us, for better or for worse. Changing this self-talk is a good way to challenge any ideas you have that there are inherent flaws in you, If you have deficits, you are not doomed to live with them forever and you can change your programming. You may find you have hidden strengths where previously you had problems. Start by recognizing areas where you are speaking negatively to yourself, areas where those around you speak negatively, and change this dialogue into positive statements. It may not feel true at first but with time and practice you can rewrite how you think about yourself and the world.

 

    Holistic Psychiatric Treatment
    at Home in OR, WA, UT, MN, AZ, and NM

    Evidence-based mental

    healthcare at Skycloud

    Get Started

    Do you prefer to register online or by phone?

    The following questions will match you with the provider best suited to your needs. Are you the patient?

    The potential patient, or their parent/guardian, must fill out this form. Identification will be requested during the process. If they are not available, please direct the potential patient to this page at a later time. Health care providers can find referral information here.

    We are taking patients ages 13-17 with certain specified insurance panels in OR and WA, and patients 16-17 with a referral in UT. “You” in the following slides refers to the potential patient.

    Are you seeking psychotherapy, medication management, or another evaluation type?

    Our psychotherapy caseload is full. Click here to learn more about psychiatric evaluations, which can help you determine a treatment plan. Call us at 503-694-3391 or email admin@skycloudhealth.com with any questions.

    Our psychotherapy caseload is full. Click here to learn more about psychiatric evaluations, which can help you determine a treatment plan. Call us at 503-694-3391 or email admin@skycloudhealth.com with any questions.

    Limitations of Skycloud:

    • – We do not offer emotional support animal letters.
    • – We do not offer evaluations for disability or legal reasons.
    • – We do not accept Medicare or Medicaid.
    • – We do not provide work or academic accommodations. We can provide a diagnosis letter in the context of ongoing psychiatric care.
    Resources

    Have you attempted suicide in the past?

    When was your most recent suicide attempt?

    Unfortunately we do not have clinicians who are able to treat you via telehealth at this time. Please contact clinic at (503) 694-3381 with questions and check our list of resources.

    Have you ever been hospitalized in a psychiatric unit or stayed in a residential mental health facility?

    When was your most recent hospitalization or stay in a residential mental health facility?

    Where do you reside?

    We are only offering services in Oregon, Washington, Utah, New Mexico, Arizona, and Minnesota at this time.

    Are you currently prescribed a stimulant (e.g. Adderall, Ritalin) or benzodiazepine (e.g. Ativan, Xanax) and seeking to continue it?

    Are you currently prescribed a stimulant (e.g. Adderall, Ritalin) or benzodiazepine (e.g. Ativan, Xanax) and seeking to continue it?

    Are you currently prescribed a stimulant (e.g. Adderall, Ritalin) or benzodiazepine (e.g. Ativan, Xanax) and seeking to continue it?

    Are you currently prescribed a stimulant (e.g. Adderall, Ritalin) or benzodiazepine (e.g. Ativan, Xanax) and seeking to continue it?

    We prescribe controlled substance medications (i.e. stimulants, benzodiazepines) only to patients in OR and WA with a required minimum once yearly in-office visit in Clackamas, OR when clinically appropriate (please view our stimulant policy). It may be helpful to note that in our practice, we rarely use benzodiazepines (e.g. Xanax, Ativan, Klonopin). Contact admin@skycloudhealth.com with questions.

    In-office visits are required once a year in Clackamas, OR for patients who are prescribed controlled substances. Click “Okay” to continue.

    We prescribe controlled substance medications (i.e. stimulants, benzodiazepines) only to patients in OR and WA with a required minimum once yearly in-office visit in Clackamas, OR when clinically appropriate (please view our stimulant policy). It may be helpful to note that in our practice, we rarely use benzodiazepines (e.g. Xanax, Ativan, Klonopin). Contact admin@skycloudhealth.com with questions.

    In-office visits are required once a year in Clackamas, OR for patients who are prescribed controlled substances. Click “Okay” to continue.

     

     

    We do not prescribe stimulant, benzodiazepines, Suboxone, or other controlled substances in Minnesota. If you would still like to schedule, click Okay. To see other Resources, click “Resources.”

    We do not prescribe stimulant, benzodiazepines, Suboxone, or other controlled substances in Utah. If you would still like to schedule, click Okay. To see other Resources, click “Resources.”

    Which insurance plan do you have?

    Which insurance plan do you have?

    Which insurance plan do you have?

    Which insurance plan do you have?

    Which insurance plan do you have?

    Which insurance plan do you have?

    If your insurance was not listed, we may not be in your network. Please email billing@skycloudhealth.com to verify.

    If your insurance was not listed, we may not be in your network. Please email billing@skycloudhealth.com to verify.

    How old are you?

    We do not have providers serving people under 18 at this time who accept your insurance. Email us for temporary self-pay options while our pediatric providers are in the credentialing process. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    Our provider is in process of panelling with your insurance. You can see him at a discounted self pay rate until he is contracted. Click below to schedule.

    Resources

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Schedule Appointment

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *Note: All times are in Pacific Standard Time (PST).

    Dose/Med

    Our providers will review your submission to determine if we are a good fit for your needs. Please submit the following required information for the potential patient (yourself or your child): insurance, age, current medications names and dosages. If the potential patient is taking a benzodiazepine, specify if they are looking to taper off of the medication. If the potential patient is a minor, please specify whether or not they have a history of self-harm. *It may be helpful to note that in our practice, we rarely use benzodiazepines (e.g., Ativan, Xanax, Klonopin).

    Name(Required)
    Name(Required)

    Med/Dose

    Our providers will review your submission to determine if we are a good fit for your needs. Please submit the following required information for the potential patient (yourself or your child): insurance, age, current medications names and dosages. If the potential patient is taking a benzodiazepine, specify if they are looking to taper off of the medication. If the potential patient is a minor, please specify whether or not they have a history of self-harm. *It may be helpful to note that in our practice, we rarely use benzodiazepines (e.g., Ativan, Xanax, Klonopin).

    Name(Required)
    Name(Required)

    Are you currently prescribed a stimulant (e.g. Adderall, Ritalin) or benzodiazepine (e.g. Ativan, Xanax) and seeking to continue it?

    We do not prescribe stimulant, benzodiazepines, Suboxone, or other controlled substances in Arizona. If you would still like to schedule, click Okay. To see other Resources, click “Resources.”

    Which insurance plan do you have?

    If your insurance was not listed, we may not be in your network. Please email billing@skycloudhealth.com to verify.

    We are accepting self-pay patients for psychotherapy in Oregon and Utah. Our provider is in process of credentialing with several insurances. We have a waitlist for clients in Washington.

     

    Resources

    Psychotherapy Consultation (OR and UT)

    We are accepting PacificSource, Aetna and self-pay patients for psychotherapy in Oregon and Utah. Our provider, Nat Day LCSW, is also in process of credentialing with other insurance panels - Cigna, BCBS, and Moda. Please provide your contact information for a 15 minute free consultation phone call.

    Name(Required)

    Psychotherapy Waitlist

    Our psychotherapy waitlist is open for patients located in Oregon and Washington with Cigna, Aetna, PacificSource, BCBS, and Moda, and self-pay pay sources only. Our psychotherapy providers treat ages 18-64. This waitlist is currently 6-12 months out, depending on age, state and insurance. Please provide the information requested below. Note: do not use this form in an emergency.

    Name(Required)
    Name(Required)

    Los formularios de registración deben completarse dentro de las 24 horas posteriores a la reserva o la cita será cancelada. Los formularios tardan entre 15 y 20 minutos en completarse. Tenga a mano su método de pago, identificación estatal y tarjeta de seguro médico.

    *Todos los horarios están en hora estándar del Pacífico (PST).

    Proceed with online registration or by phone?

    Phone Number: (503) 694-3381

    Phone Hours: 3:00pm-6:30pm (PT) TWTh / 11am-2pm (PT) Sat and Sun

    Phone Registration

    Register below for a phone call, or call our office number (503) 694-3381 ext. 2 to register during the hours listed below.

    Must be a legal guardian of the potential patient.

    Thanks for submitting this form! We will contact you during the specified times.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *Note: All times are in Pacific Standard Time (PST).

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Schedule Appointment

    Are you currently prescribed a stimulant (e.g. Adderall, Ritalin) or benzodiazepine (e.g. Ativan, Xanax) and seeking to continue it?

    We do not prescribe stimulant, benzodiazepines, Suboxone, or other controlled substances in New Mexico. If you would still like to schedule, click Okay. To see other Resources, click “Resources.”

    Which insurance plan do you have?

    If your insurance was not listed, we may not be in your network. Please email billing@skycloudhealth.com to verify.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    How old are you?

    We do not have providers serving people under the age of 13 at this time. Here is a list of resources.

    Due to federal laws that prevent us from seeing patients who are qualified for Medicare as self-pay patients without opting out of Medicare, we are unable to see patients who are over 65 at this time. Here is a list of resources.

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *Note: All times are in Pacific Standard Time (PST).

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Registration forms must be completed within 24 hours of booking or appointment will be cancelled. Forms take 15-20 minutes to complete. Please have your payment method, state ID and insurance card available.

    We offer a limited amount of in-office intake appointments in Clackamas, OR (Tuesdays). If you do not see this as an option, you can register as a patient and then email admin@skycloudhealth.com to change your appointment.

    *All times are in Pacific Standard Time (PST).

    Your information is kept confidential and helps us ensure we can provide you with care. Assistance: admin@skycloudhealth.com

    If you are in a mental health crisis, do not use this form, call 988.