This is your Member Reference Number (MRN). You’ll need to provide this when you make an appointment with an MAP counselor or contact your MAP by phone.

Anthem provides automatic translation into multiple languages, courtesy of Google Translate. This tool is provided for your convenience only. The English language version is considered the most accurate, and in the event of a discrepancy between the translations, the English version will prevail. This translation tool is not controlled by Anthem, and the Anthem Privacy Statement will not apply. Please read Google's privacy statement. If you want Google to translate the Anthem website, select a language.

Benefits with Maine Education Association Benefits Trust

Your MAP offers these great resources.

My Mental Health: Do I Need Help?

First, determine how much your symptoms interfere with your daily life.

Do I have mild symptoms that have lasted for less than two weeks?

  • Feeling a little down
  • Feeling down, but still able to do your job, schoolwork, or housework
  • Some trouble sleeping
  • Feeling down, but still able to take care of yourself or take care of others

If so, here are some self-care activities that can help:

  • Exercising (e.g. aerobics, yoga)
  • Engaging in social contact (virtual or in person)
  • Getting adequate sleep on a regular schedule
  • Eating healthy
  • Talking to a trusted friend or family member
  • Practicing meditation, relaxation, and mindfulness

If the symptoms above do not improve or seem to be worsening despite self-care efforts, talk to your health care provider.

Do I have severe symptoms that have lasted two weeks or more?

  • 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
  • Unable to perform usual daily functions and responsibilities
  • Thoughts of death or self-harm

Seek professional help:

  • Psychotherapy (talk therapy)—virtual or in person; individual, group, or family
  • Medications
  • Brain stimulation therapies

If you are in crisis, call the Suicide & Crisis Lifeline (formerly National Suicide Prevention Lifeline) at 988 (Link opens in a new windowhttps://988lifeline.org) or 800-273-TALK (800-273-8255), or contact the Crisis Text Line (Link opens in a new windowhttps://www.crisistextline.org) by texting HELLO to 741741.

U.S. National Institutes of Health (NIH), National Institute of Mental Health (NIMH). (n.d.). My mental health: Do I need help? Retrieved June 30, 2022, from https://www.nimh.nih.gov

More about this Topics

  • Borderline Personality Disorder: Treatment

  • Resiliency Skills

  • Learn to Manage Stress

  • Coping with the Stress of Emergency Relocation

  • What Is Mental Health?

Other Topics

    • Be Good to Yourself: Tips for Adults
    • Anxiety Disorders: Overview
    • Maintaining Caution During the COVID-19 Pandemic
    • Coping with a Traumatic Event
    • Frequently Asked Questions About Counseling
    • Supporting Your Child at a Time of Conflict and Crisis (Ukraine War)
    • Identifying Signs of Addiction in a Loved One
    • Tackling Negative Thoughts Associated with Trauma
    • Creating Hope Through Action (World Suicide Prevention Day 2022)
    • Addressing Anxiety
    • Talking about suicide
    • Deflate the Pressure
    • Beyond the Baby Blues
    • Caring for a loved one with autism
    • Winter Blues