Uprise offers numerous mental health and wellness resources to help empower and support women through all stages of life. A summary of information on the Uprise Women's Health Toolkit, along with relevant links, is included below. (Additional links will be added in the future.)
Call 800-395-1616 or visit the Uprise website (Code: AUBURN) for more information on Uprise resources.
Table of Contents
Reproductive Health
Reproductive health is a dynamic and integral aspect of women’s lives. By staying informed, seeking healthcare proactively, and engaging in open communication, women can navigate each stage of reproductive health with confidence.
Regular check-ups, education, and a holistic approach to well-being empower women to make informed choices that contribute to a lifetime of reproductive health and overall vitality.
Education and Awareness
Comprehensive education about puberty, menstruation, and reproductive anatomy is crucial for young girls. Encourage open communication between parents, guardians, and girls to address questions and concerns.
Menstrual Hygiene
Proper menstrual hygiene practices, including the use of sanitary products and maintaining cleanliness, are essential. Access to sanitary products and facilities ensures dignity and comfort during menstruation.
Understand Your Options
Familiarize yourself with various contraception methods, including hormonal birth control, barrier methods, and long-acting reversible contraceptives (LARCs). Consult with your healthcare providers to determine the most suitable method based on individual health and lifestyle.
Family Planning
Develop a family plan that aligns with your personal and financial goals. Periodic checkins with your healthcare providers can help adjust family planning strategies as needed during menstruation.
Understanding Fertility
Educate yourself about the factors influencing fertility, including age, health conditions, and lifestyle choices. Look for more information about fertility preservation options if family planning is postponed.
Preconception Health
Ensure optimal health before conceiving by addressing any underlying health conditions. Prenatal vitamins, a balanced diet, and regular exercise contribute to a healthy preconception state.
Early Prenatal Visits
Schedule early and regular prenatal check-ups to monitor the health of both the mother and the developing fetus. Discuss any concerns or potential risk factors with your healthcare providers.
Nutrition and Wellness
Maintain a well-balanced diet, emphasizing essential nutrients crucial for fetal development. Incorporate moderate exercise and manage stress for a healthy pregnancy.
Recovery and Emotional Well-being
Prioritize postpartum recovery, both physically and emotionally. Seek support from your healthcare providers, family, and friends to navigate the challenges of the postpartum period.
Family Planning Postpartum
Discuss family planning options postpartum, considering factors such as breastfeeding and the mother’s health.
Understanding Menopause
Familiarize yourself with the signs and symptoms of menopause, such as hot flashes, changes in mood, and vaginal dryness. Consult your healthcare providers for guidance on managing menopausal symptoms.
Bone Health and Hormone Replacement Therapy
Prioritize bone health through diet and exercise, especially post-menopause. Discuss the potential benefits and risks of hormone replacement therapy with your healthcare providers.
Communication and Consent
Foster open communication with partners about sexual health, desires, and boundaries. Prioritize mutual consent and seek guidance if you encounter challenges.
STI Prevention and Screening
Practice safe sex to prevent sexually transmitted infections (STIs). Regular screenings and prompt treatment are crucial for maintaining sexual health.
Mental Health
Prioritizing mental health is an integral part of women’s overall wellness. By acknowledging the unique challenges and seeking support when needed, women can cultivate emotional resilience and lead fulfilling lives. Open conversations, community engagement, and a holistic approach to well-being empower women to navigate the complexities of mental health with strength and resilience.
Puberty and Adolescence
The hormonal changes during puberty can impact mood and emotional well-being. Open communication and support during this transitional phase are crucial for mental health.
Reproductive Years
Pregnancy, postpartum, and the challenges of balancing motherhood can affect mental health. Addressing postpartum depression, seeking social support, and prioritizing self-care are vital.
Menopause
Hormonal fluctuations during menopause may contribute to mood swings and anxiety. Education, support, and effective coping strategies can help navigate this life transition.
Depression and Anxiety
Women are more likely to experience depression and anxiety disorders. Awareness, destigmatization, and seeking professional help are essential for managing these conditions.
Eating Disorders
Eating disorders disproportionately affect women, often related to societal pressures around body image. Early intervention and a multidisciplinary approach, including therapy and nutritional support, are crucial.
Post-Traumatic Stress Disorder (PTSD)
Women may experience PTSD due to various traumas, including sexual assault or domestic violence. Trauma-informed care and therapeutic interventions are critical for recovery.
Menstrual Cycle and Mental Health
Some women experience mood changes and heightened emotional sensitivity during the menstrual cycle. Tracking these patterns and adopting coping strategies contribute to emotional well-being.
Perinatal Mood Disorders
Hormonal shifts during pregnancy and postpartum can contribute to mood disorders. Early identification, support, and treatment are crucial for maternal mental health.
Stress Management
Adopting stress-reduction techniques, such as mindfulness, meditation, and relaxation exercises, supports mental well-being.
Regular Exercise
Physical activity has positive effects on mental health, promoting the release of endorphins and reducing stress.
Social Support
Building and maintaining strong social connections provide a crucial support system during challenging times.
Balanced Lifestyle
Prioritize a balanced lifestyle that includes sufficient sleep, a healthy diet, and time for leisure activities.
Therapy and Counseling
Therapy, including cognitive-behavioral therapy (CBT) and interpersonal therapy, offers effective tools for managing mental health challenges. Refer to your EAP for counseling support options.
Medication when Necessary
In certain cases, medication prescribed by a mental health professional can be a valuable component of treatment.
Community Engagement
Participate in mental health advocacy and community initiatives to reduce stigma and promote awareness.
Educational Resources
Access reliable information about mental health through reputable sources and organizations dedicated to women’s mental well-being.
Nourishing the Body and Mind
Prioritizing nutrition and weight management is an investment in women’s health, supporting physical vitality and emotional well-being. By adopting balanced eating habits, maintaining a healthy weight, and incorporating mindful practices, women can nurture their bodies and minds, promoting sustained health and resilience at every stage of life.
Essential Nutrients
Ensure a well-rounded diet that includes a variety of nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. Incorporate lean proteins, whole grains, fruits, vegetables, and healthy fats into daily meals.
Calcium and Vitamin D
Support bone health by consuming adequate calcium-rich foods like dairy products, leafy greens, and fortified plant-based alternatives. Vitamin D, essential for calcium absorption, can be obtained from sunlight and supplements if necessary.
Iron-Rich Foods
Iron is crucial for women, especially during menstruation, pregnancy, and breastfeeding. Include iron-rich foods like lean meats, legumes, and dark leafy greens in the diet.
Folate Intake
Adequate folate is vital for reproductive health, especially during pregnancy. Folate-rich foods include leafy greens, legumes, and fortified cereals.
Healthy Eating Habits
Focus on mindful eating, savoring each bite, and paying attention to hunger and fullness cues. Avoid restrictive diets and aim for sustainable, long-term changes.
Portion Control
Be mindful of portion sizes to avoid overeating. Incorporate smaller, balanced meals throughout the day to maintain steady energy levels.
Regular Physical Activity
Combine a balanced diet with regular exercise to support weight management. Choose activities that you enjoy, whether it’s walking, dancing, or participating in sports.
Quality Sleep
Ensure adequate and quality sleep, as insufficient sleep can affect metabolism and lead to weight gain.
Water Intake
Staying hydrated is essential for overall health and helps maintain proper bodily functions. Aim for at least 8 glasses of water a day, adjusting for factors like climate and physical activity.
Limit Sugary Beverages
Minimize the consumption of sugary drinks and opt for water, herbal teas, or infused water for hydration.
Emotional Eating Awareness
Acknowledge emotional triggers for overeating and establish constructive coping mechanisms. Practice mindful eating, relishing each flavor, and staying attuned to your body’s signals of hunger and fullness.
Cultivate a Positive Relationship with Food
Avoid labeling foods as “good” or “bad.” Instead, focus on a balanced and varied Seek support from nutritionists or counselors for cultivating a positive relationship with food.
Omega-3 Fatty Acids
Include sources of omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, to support hormonal balance.
Fiber-Rich Foods
Fiber aids in digestion and can help manage hormonal fluctuations. Whole grains, fruits, and vegetables are excellent sources of dietary fiber.
Nutritional Counseling
Consider consulting a registered dietitian or nutritionist for personalized advice. They can provide guidance based on individual health goals, dietary preferences, and any specific health conditions.
Reputable Sources
Stay informed through reputable health organizations, books, and websites that focus on evidence-based nutrition.
Maternal Health
Maternal health is a dynamic and transformative experience, encompassing various stages from conception to postpartum care. Prioritizing physical and mental well-being, seeking appropriate medical care, and accessing community support contribute to a positive maternal health journey.
By embracing a holistic approach, women can navigate the complexities of motherhood with confidence and create a foundation for the well-being of both themselves and their newborns.
Early and Regular Check-ups
Schedule early prenatal visits to monitor the health of both the mother and the developing fetus. Regular check-ups allow your healthcare providers to identify and address any potential complications.
Nutrition and Supplements
Emphasize a well-balanced diet rich in essential nutrients, including folic acid, iron, calcium, and omega-3 fatty acids. Prenatal vitamins can help supplement nutritional needs during pregnancy.
Regular Exercise
Engage in safe and moderate physical activity, such as walking or prenatal yoga, to promote overall health. Consult with your healthcare providers to determine suitable exercise routines.
Mental Health Support
Addressing mental health is vital during pregnancy. Seek support for managing stress, anxiety, or depression. Open communication with your healthcare providers helps in identifying and addressing mental health concerns.
Birth Plans
Develop a birth plan that outlines preferences and expectations during labor. Discuss the plan with your healthcare providers to ensure alignment with medical recommendations.
Educational Classes
Attend childbirth education classes to prepare for labor, delivery, and postpartum care. Knowledge about the birthing process empowers mothers to make informed decisions.
Early Intervention
Recognize signs of complications and seek immediate medical attention. High-risk pregnancies require specialized care and close monitoring.
Consulting Specialists
In cases of pre-existing health conditions or complications, consult with specialists such as maternal-fetal medicine experts. Specialized care minimizes risks and optimizes outcomes for both mother and baby.
Recovery and Rest
Prioritize postpartum recovery, allowing the body time to heal after childbirth. Adequate rest and self-care contribute to a smoother transition to motherhood.
Breastfeeding Support
Seek guidance and support for breastfeeding. Lactation consultants and support groups provide valuable assistance. Proper latch and breastfeeding techniques enhance the breastfeeding experience.
Contraception Options
Discuss family planning options with your healthcare providers regarding contraception options to align with your family’s broader planning goals. These discussions can ensure a more tailored approach to reproductive health postpartum.
Emotional Support
Postpartum emotions and adjustments are common. Seek emotional support from family, friends, or support groups. Addressing postpartum mental health is essential for overall well-being.
Parenting Classes
Attend parenting classes for additional guidance on newborn care, infant development, and parenting skills. Connecting with other parents creates a supportive community.
Community Resources
Explore local resources, such as community centers, maternal health organizations, and online forums, for additional support. Building a network of support enhances the maternal health journey.
Regular Check-ups
Continue with regular postpartum check-ups to monitor physical and mental health. Address any lingering concerns or new developments with your healthcare providers.
Understanding Menopause and Perimenopause
Menopause and perimenopause are natural transitions in a woman’s life, each bringing its unique challenges and opportunities for growth. By prioritizing self-care, seeking professional guidance when needed, and fostering a positive mindset, women can navigate these changes with resilience and embrace the next chapter of their lives with confidence.
Additional Resources
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It is typically diagnosed when a woman has gone 12 consecutive months without a menstrual period. However, the transition leading up to menopause, known as perimenopause, can span several years and is characterized by hormonal fluctuations and various physical and emotional changes.
Perimenopause: The Prelude to Menopause
Perimenopause usually begins in a woman’s 40s but can start earlier for some. During this phase, the ovaries gradually produce less estrogen, the hormone responsible for regulating the menstrual cycle. This hormonal shift can lead to irregular periods, changes in menstrual flow, and the onset of symptoms such as hot flashes, night sweats, and mood swings.
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Irregular Menstrual Cycles: Menstrual periods may become unpredictable, with variations in timing and flow.
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Hot Flashes and Night Sweats: Sudden and intense feelings of heat, often accompanied by sweating, especially at
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Vaginal Changes: Decreased estrogen levels can result in vaginal dryness and increased vulnerability to urinary tract
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Mood Swings and Emotional Changes: Fluctuations in hormone levels can contribute to mood swings, irritability, and heightened emotional
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Sleep Disturbances: Changes in hormone levels may disrupt sleep patterns, leading to difficulty falling or staying
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Decreased Fertility: As ovarian function declines, fertility decreases, and conception becomes more
Healthy Lifestyle Choices
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Diet: A balanced and nutritious diet can help manage weight and support overall
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Exercise: Regular physical activity can alleviate symptoms and promote emotional well-being.
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Hydration: Staying well-hydrated is crucial, especially during episodes of night
Alternative Therapies
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Some women find relief from symptoms through alternative therapies such as acupuncture, yoga, or herbal However, it’s essential to consult with a healthcare professional before trying these approaches.
Hormone Replacement Therapy (HRT)
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Consult with a healthcare provider to discuss the potential benefits and risks of HRT, which involves supplementing the body with hormones like estrogen and
Health Screenings and Preventive Measures
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Bone Health: Regular screenings for bone density can help detect and manage osteoporosis, which is more common post-menopause.
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Cardiovascular Health: Given the increased risk of heart disease post-menopause, maintaining a heart- healthy lifestyle and regular check-ups are crucial.
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Regular Gynecological Exams: Continuing regular gynecological check-ups is essential for monitoring overall reproductive and pelvic
Understanding and embracing the changes that come with menopause is essential for navigating this phase of life successfully. Open communication with healthcare providers, support from friends and family, and seeking information from reliable sources are key components of managing the physical and emotional aspects of menopause.
Osteoporosis and Bone Health
Osteoporosis is a condition characterized by the weakening of bones, making them fragile and more prone to fractures. Women, particularly postmenopausal women, are at a higher risk of developing osteoporosis. Understanding the factors influencing bone health and adopting preventive measures are crucial for maintaining strong and resilient bones throughout life.
Hormonal Changes
Estrogen plays a protective role in bone health, and its decline during menopause contributes to bone loss. Hormone replacement therapy may be considered for postmenopausal women, guided by healthcare providers.
Nutritional Deficiencies
Inadequate intake of calcium and vitamin D can compromise bone health. A well-balanced diet with sufficient dairy, leafy greens, and exposure to sunlight supports bone strength.
Physical Inactivity
Combat bone loss by incorporating weight-bearing exercises into your regular physical activity routine. These exercises can be crucial for building and maintaining healthy bone density.
Genetics
Family history can influence the risk of osteoporosis. Knowing one’s family history allows for proactive measures and timely screenings.
Adequate Calcium and Vitamin D Intake
Ensure a diet rich in calcium through dairy products, fortified foods, and supplements if Vitamin D, essential for calcium absorption, can be obtained from sunlight and dietary sources.
Regular Weight-Bearing Exercise
Engage in weight-bearing exercises such as walking, jogging, dancing, or resistance training to promote bone density. Incorporate strength training exercises for overall musculoskeletal health.
Healthy Lifestyle
Avoid smoking and limit alcohol consumption, as these habits can contribute to bone loss. Maintain a healthy body weight to reduce strain on the bones.
Bone Density Screening
Regular bone density tests, especially for postmenopausal women, aid in early detection and management of osteoporosis.
Balancing Risks and Benefits
HRT may be considered for managing menopausal symptoms and supporting bone health. The decision should be individualized, considering factors such as age, overall health, and personal preferences. Consult your healthcare provider to see if HRT is right for you.
Home Safety Measures
Implement safety measures at home to prevent falls, a common cause of fractures in individuals with osteoporosis. Ensure proper lighting, remove tripping hazards, and install handrails.
Regular Vision Check-ups
Good vision is crucial for avoiding obstacles and maintaining balance. Regular eye examinations contribute to fall prevention.
Community Outreach
Participate in community programs and awareness campaigns focused on bone health and osteoporosis prevention.
Support Groups
Joining support groups provides a platform for sharing experiences and coping strategies. Emotional support is valuable in managing the challenges associated with osteoporosis.
Breast Health
Prioritizing breast health involves a combination of self-awareness, regular screenings, and adopting a healthy lifestyle. By incorporating these practices into your routine and staying proactive in your approach to breast health, you empower yourself to take charge of your overall well-being and reduce the risks associated with breast-related issues. Regular communication with healthcare providers ensures personalized guidance and promotes long-term breast health.
Additional Resources
• Breast Cancer Research Foundation: Cancer Stats and Resources
• American Cancer Society: Breast Cancer Facts & Figures 2022-2024
• National Cancer Institute SEER Stat Fact Sheets: Breast Cancer
Performing regular breast self-exams is an essential practice that enables you to become familiar with the normal look and feel of your breasts. This familiarity makes it easier to detect any changes promptly. Follow these simple steps for a breast self-exam:
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Visual Inspection: Stand in front of a mirror and visually inspect your breasts for changes in size, shape, or skin texture. Check for any redness, swelling, or dimpling.
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Manual Examination: Lie down and use your opposite hand to examine each Use a circular motion, starting from the outer edges and working towards the nipple. Pay attention to any lumps, thickening, or changes in texture.
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Nipple Examination: Check for any changes in the appearance or direction of the
Regular mammograms are essential for early detection of breast cancer. Ask your healthcare provider when to initiate regular mammograms based on your individual risk factors. Mammography can detect abnormalities in breast tissue even before they are noticeable during a physical exam.
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Regular Exercise: Engage in regular physical activity to maintain and promote an overall healthy well- Aim for at least 150 minutes of moderate-intensity exercise per week.
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Balanced Diet: Adopt a diet rich in fruits, vegetables, whole grains, and lean Limit the consumption of processed foods and saturated fats.
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Moderate Alcohol Consumption: Limit alcohol intake, as excessive consumption is linked to an increased risk of breast
Breastfeeding has been associated with a reduced risk of breast cancer. If possible, aim to breastfeed your baby, as it not only benefits the child but may also contribute to the mother’s long-term breast health.
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Clinical Breast Exams: Include regular clinical breast exams as part of routine health check-
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Know Your Family History: Understanding your family’s health history is essential, as a family history of breast cancer can influence your
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Breast Health Education: Stay informed about breast health through reputable sources and Attend workshops or seminars to enhance your knowledge.
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Breast Cancer Awareness Month: Participate in events and initiatives during Breast Cancer Awareness Month (October) to promote awareness and early
If you notice any changes during self-exams or experience unusual symptoms such as persistent pain, lumps, or nipple discharge, it’s crucial to consult a healthcare professional promptly. Early detection and timely medical intervention significantly increase the chances of successful treatment.
Cardiovascular Wellness
When it comes to women’s health, the importance of cardiovascular well-being cannot be emphasized enough, yet it frequently takes a back seat in discussions. Heart disease is a leading cause of mortality among women, necessitating a proactive approach to prevention, awareness, and maintenance of heart health.
By shifting the spotlight onto women’s heart health, we can collectively fortify our understanding, fostering a culture of informed choices and resilient cardiovascular health for all.
Cardiovascular Health
Women may experience cardiovascular issues differently than men. Hormonal changes, especially during menopause, can impact heart health. Estrogen, which offers cardiovascular protection, decreases during menopause, leading to a potential increase the risk of heart disease. Additionally, certain pregnancy-related conditions can be indicators of future cardiovascular risk, emphasizing the need for a lifelong focus on heart health.
Additional Resources
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Age: Cardiovascular risk increases with Post-menopausal women face a higher risk.
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Family History: A family history of heart disease can contribute to an increased
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Hormonal Changes: Fluctuations in hormones during the menstrual cycle, pregnancy, and menopause can influence heart
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Lifestyle Factors: Sedentary lifestyle, poor diet, smoking, and excessive alcohol consumption contribute to cardiovascular
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Medical Conditions: Conditions like diabetes, high blood pressure, and high cholesterol increase the risk of heart
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Healthy Diet: Adopt a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated fats, trans fats, and sodium in your
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Regular Exercise: Engage in regular physical activity to maintain a healthy weight and promote cardiovascular fitness. Aim for at least 150 minutes of moderate-intensity exercise per week.
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Quit Smoking: Smoking is a major risk factor for heart Quitting significantly improves cardiovascular health.
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Manage Stress: Practice stress-reduction techniques such as meditation, yoga, or deep breathing
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Routine Health Check-Ups: Regularly monitor blood pressure, cholesterol levels, and blood sugar. Discuss any concerns about heart health with your healthcare
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Hormone Replacement Therapy (HRT): For some women experiencing severe menopausal symptoms, hormone replacement therapy may be considered. However, the decision to undergo HRT should be made in consultation with a healthcare provider, weighing the potential benefits and risks, including its impact on cardiovascular
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Recognizing Symptoms: Be aware of common heart attack symptoms, which can be different in women and may include shortness of breath, fatigue, nausea, and chest discomfort.
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Educational Resources: Stay informed about cardiovascular health through reputable sources and Attend seminars and events focused on women’s heart health.
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Pregnancy-Related Considerations: Certain conditions during pregnancy, such as gestational diabetes and preeclampsia, may increase the risk of heart disease later in life. Women with a history of these conditions should be especially vigilant about heart
Sexual Health
Sexual health is an important aspect of overall well-being, encompassing physical, emotional, and social dimensions. Fostering a positive and informed approach to sexual health is essential for women to lead fulfilling and empowered lives.
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Comprehensive Sex Education: Access to comprehensive sex education is foundational for women’s sexual health. Knowledge about anatomy, reproductive health, and contraception empowers women of all ages to make informed choices.
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Consent and Communication: Understand the importance of consent in sexual relationships. Open communication with partners about desires, boundaries, and expectations creates a healthy and respectful
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Regular Gynecological Check-ups: Schedule regular gynecological check-ups for reproductive health Pap smears, screenings for sexually transmitted infections (STIs), and discussions about contraception are essential components.
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Contraception Choices: Explore various contraceptive options to find what aligns with your personal preferences and health considerations. Regularly assess contraceptive needs based on life circumstances and reproductive
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Prevention Strategies: Practice safe sex to prevent STIs by using barrier methods such as Regular STI screenings and prompt treatment contribute to overall sexual health.
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STI Education: Stay informed about common STIs, their symptoms, and prevention methods. Understanding the importance of testing and disclosure promotes responsible sexual
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Understanding Menstruation: Normalize conversations about menstruation to reduce stigma. Educate yourself about menstrual health, including recognizing irregularities and seeking medical advice when
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Fertility Awareness: Awareness of the menstrual cycle aids in family planning. Understanding fertility patterns supports informed decisions about conception or contraception.
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Body Positivity: Cultivate body positivity and self-acceptance to enhance sexual Embrace and celebrate your individual uniqueness, fostering a positive self-image.
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Exploration and Communication: Explore your own desires and communicate openly with partners. Prioritize mutual satisfaction and well-being in sexual
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Navigating Menopause: Understand the impact of hormonal changes during menopause on sexual health. Seek medical advice for managing symptoms such as vaginal dryness or changes in libido.
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Hormone Replacement Therapy (HRT): Consider hormone replacement therapy if deemed suitable by your healthcare Discuss the potential benefits and risks of HRT for managing menopausal symptoms.
Pelvic Floor Health: Prioritize pelvic floor health to prevent issues such as Kegel exercises strengthen pelvic muscles, promoting overall pelvic health.
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Addressing Mental Health: Acknowledge the impact of mental health on sexual well-being. Seek support for mental health concerns that may affect sexual satisfaction.
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Building Emotional Intimacy: Emotional intimacy enhances sexual Establishing trust, communication, and emotional connection with partners contributes to a fulfilling sexual relationship.
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Sexual Health Clinics: Access sexual health clinics for confidential testing, counseling, and educational Community resources provide a supportive environment for sexual health discussions.
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Counseling and Therapy: Seek professional counseling or therapy for sexual health concerns. Trained professionals can address individual or relationship-based issues. Refer to your EAP for counseling support options.
EAP Benefits
EAP benefits are available to eligible employees of Auburn and AUM and their eligible dependents at no cost. The EAP offers confidential advice, support, and practical solutions. Call 800-395-1616 or visit the Uprise website (Code: AUBURN) for more information.
Members can request short-term counseling by calling Uprise Health. Our nationwide provider network of more than 60,000 counselors can be filtered by criteria including geography, clinical specialty, cultural background, and other preferences.
During business hours, members who are in crisis are connected with an Uprise Health clinician who will stabilize the situation and refer the member to appropriate support. After-hours calls are answered by behavioral health professionals located within the U.S.
If you are in a life threatening situation, please call 911 as you would do for any other medical/life emergency.
Online peer support groups offer safe and confidential places to speak with others who have similar issues. Call Uprise Health at 800-395-1616 to learn more about support group options.
