George Escalante, a staff engagement resiliency advocate with Salem Health and the lead chaplain for Salem Police, Fire, and the 911 Dispatch Center, is set to lead a transformative class on self-care during Mental Health Awareness Month.

This May, as part of the YMCA's Wellness Workshops, Escalante will present the ABC’s of Self-Care class through the Community Health Education Center.

Escalante's inspiration for this class stems from his experiences serving at ground zero after the September 11 attacks in New York City. He spent 15 days with a search and rescue team and later returned for a search and recovery operation tour.

“During our debrief, we were told, ‘this is your new normal; go home and hug your families,’” Escalante recounted, highlighting the profound impact of witnessing trauma.

Understanding the mental health needs of frontline workers and first responders

Throughout his subsequent work with frontline workers and first responders, Escalante recognized the critical need for effective mental health support. 

“Self-care is often mentioned but lacks practical implementation strategies,” he said. 

This realization prompted him to establish the Golden Seven Coping Skills — a practical framework for daily self-care.

Everyday self-care tips

1. Slow down: Escalante recommends giving the brain time to think through a situation.
2. Be present: “We’re trained to be good at looking for the bad,” he said. “Because of it, we tend to anticipate the worst, so it’s essential to appreciate and experience life in the now.”
3. Exercise regularly: Escalante emphasizes consistent physical activity, stating that simple actions like taking a walk can reduce cortisol and adrenaline levels.
4. Get into the details: “Notice the leaves on the trees, the birds chirping, the sunset,” Escalante suggests.
5. Improve posture: Proper posture not only enhances physical capability but also contributes positively to mental well-being.
6. Reframe stress: “When we treat stress as a challenge, our bodies learn to adapt better in future encounters,” Escalante said.
7. Smile more: Smiling releases endorphins, providing a natural boost in mood.

Empowering individuals through self-care

Escalante’s approach to self-care aims to demystify the concept, making it accessible to everyone. 

“I want to offer down-to-earth strategies that people can integrate into their daily lives,” he said. 

This will be the inaugural session of the ABC’s of Self-Care class through the CHEC, and Escalante hopes attendees will leave with a renewed belief in their ability to care for themselves. 

“Even using just two of these skills daily can lead to significant improvement over time,” he said.

How to attend

This class is open to the public from 10 to 10:45 a.m. on Saturday, May 3, at the Family YMCA of Marion and Polk Counties, located at 685 Court St NE in Salem.

Clickhere to learn more.