Self-Care
Resources

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Self-Care Resources

We live in extraordinarily challenging times.  In response to the Covid-19 pandemic, Partnership Health Center and the Family Medicine Residency of Western Montana have teamed up to provide our patients, staff, and community members with some easy-to-use tools for self-care. 

Mindfulness Exercise:  Dropping Anchor 

Dropping Anchor is a short exercise for feeling more grounded in the here-and-now.  Follow the slides below.
By Jennifer Robohm, PhD Clinical Psychologist
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Mental Health and Self-Care during the Coronavirus Crisis

By Dr. Jennifer Robohm, Clinical Psychologist
​While COVID-19 poses a significant threat to our physical health, it also threatens our mental and emotional health. We’re concerned about infection and the health of loved ones. We’re struggling with loss of social connection, daily routines, long-anticipated milestones (e.g., weddings, graduations), and our sense of normalcy. We’re scared about bills, our livelihoods, and our futures.  And if we were already feeling socially or financially on the margins, the virus is amplifying our sense of vulnerability.
 
Given these threats to our mental health, most of us are feeling greater stress and anxiety, and some of us are feeling blue.  We may be having a harder time sleeping, focusing, being productive, or feeling emotionally present. We may feel overcome by panic attacks, cravings, or waves of depression or despair. What can we do to take care of ourselves and others during this time of tremendous fear and uncertainty?  
Read More...

Progressive Muscle Relaxation (PMR)

A simple technique that can help you to release tension and discover where you are carrying it in the first place!  Follow the slides below.
By Dr. Jennifer Robohm, Clinical Psychologist
Here are a several PMR YouTube links. (There are even a few for kids!) Experiment by trying a number of them, to see what amount of time or which voice(s) you like the best: 
 
https://www.youtube.com/watch?v=8Xp2UzG7UYY (5 and ½ minutes, female voice, for kids!)
https://www.youtube.com/watch?v=9x3tl81NW3w (6 minutes, male voice, seated)
https://www.youtube.com/watch?v=1nZEdqcGVzo (6 and ½ minutes, male voice)
https://www.youtube.com/watch?v=cDKyRpW-Yuc (7 minutes, child’s voice)
https://www.youtube.com/watch?v=TNdEb8VeBF4 (8 and ½ minutes, male voice)
https://www.youtube.com/watch?v=SNqYG95j_UQ (9 minutes, female voice)
https://www.youtube.com/watch?v=ihO02wUzgkc (15 minutes, female voice, good animation)
https://www.youtube.com/watch?v=86HUcX8ZtAk&t (16 minutes, female voice)
https://www.youtube.com/watch?v=vUQoflmFQpw (20 minutes, male voice)
https://www.youtube.com/watch?v=6053dnI4Rxg (20 and ½ minutes, female voice)
https://www.youtube.com/watch?v=fDZI-4udE_o (30 minutes, female voice)
 
Caution: if you have any medical issues such as pulled muscles, sore joints, or old injuries, please consult your provider before trying PMR!
​
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Logo of Partnership Health Center-- Missoula's Community Health Center
401 Railroad St. W 
Missoula, MT 59802

​Main Line: (406) 258-4789
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Behavioral Health: (406) 258-4789
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We are conveniently located in downtown Missoula at 401 Railroad St. W. We are easily accessed from I-90 via the Orange Street Exit. PHC is also just blocks away from the Mountain Line Transfer Station, also located downtown.
This health center receives HHS funding and has Federal Public Health Service (PHS) deemed status with respect to certain health or health-related claims, including medical malpractice claims, for itself and its covered individuals.
 NOTICE OF NONDISCRIMINATION: 
Partnership Health Center does not discriminate against any person on the basis of race, color, national origin, disability, age, or sex (gender) in admission, or access to, or treatment, or employment in, its programs, services, or activities.  
Read the Full Notice:  Partnership Health Center Notice of Nondiscrimination
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LIMITED ENGLISH PROFICIENCY ASSISTANCE: 
Partnership Health Center
provides language assistance services, including translated documents and oral interpretation, to individuals with limited English proficiency. We provide assistance in the following languages:
Español  |  Tiếng Việt  |  繁體中文  |  한국어  |  Русский  |  العربية  |  Deutsch  |  Français  |  Tagalog  | ภาษาไทย  |  Norsk  |  Українська  |  Deitsch  |  Italiano  |  日本語 

Partnership Health Center respectfully acknowledges that we occupy the traditional homelands of the Séliš, Qĺispé, and Ktunaxa-Ksanka nations. We also recognize that these lands are a site of trade, medicine gathering, healing, and travel for other Native tribes in the area and is still home for many Indigenous people. We extend our gratitude for those who have stewarded this land since time immemorial.
 
We acknowledge that the health care system has played a role in the oppression of Indigenous peoples. We commit to ongoing learning about the impact of colonization on the health and wellbeing of Indigenous peoples, and we commit to meaningful action that reverses health inequities.

​
  • Services
    • Medical
    • Dental
    • Behavioral Health >
      • Self-Care Resources
    • Pharmacy
    • Telehealth
    • Additional Services >
      • Medicare Wellness Visit
      • Montana Cancer Screening Program
      • Medical Legal Partnership
      • Certified Application Counselors
      • Sports Physicals
  • Patients
    • Appointments >
      • Online Scheduling
    • Forms
    • Financial Assistance >
      • Sliding Fee Scale
      • Good Faith Estimate
    • Patient Web Portal
    • Pay My Bill
  • About
    • Welcome
    • History
    • Who We Are
    • Our Providers
    • Locations & Hours
    • Education and Training
    • Donate
  • News & Events
    • Public Meetings
    • Events and Announcements
    • PHC in the News
    • COVID-19 Updates
  • Careers
  • Contact Us
    • Provide Feedback