Spring News, April 2022
In this Issue...
- We Spotlight Jenny T., One of WSky's Awesome Therapists
- We Practice the Art of Distraction in Times of Turbulence
- We Use Our Head, Follow Our Heart, and Trust Our Gut
- We Spotlight Jenny T., One of WSky's Awesome Therapists
- We Practice the Art of Distraction in Times of Turbulence
- We Use Our Head, Follow Our Heart, and Trust Our Gut
Employee Spotlight: Jenny T., LMFT
Q. What are you enjoying most about your job at the moment?
Jenny: My favorite thing is the variety of people I get to meet from different backgrounds, different walks of life, and that I not only get to help someone through their story, but I also get to learn so much about people along the way. I use the word "resilience" carefully, but in this instance, it really makes sense to say that I get to see how resilient people really are, and that is just amazing.
Q. Other than your professional training, what parts of your life most prepared you to work as a therapist?
Jenny: I come from a big family - one of ten siblings! That definitely prepared me to navigate a lot of different perspectives and understand both the rewards and challenges of that. I also moved around a lot growing up and got to experience different people and communities. I was always curious, wondering why people do what they do.
I have a real love for working with people experiencing a variety of traumas, including veterans and veteran families impacted by PTSD, because a lot of people I love have been impacted in those ways. Growing up low-income gave me insight into what it takes to work through the impacts and traumas related to having a lower socioeconomic status. Lots of things I did kind of pushed against gender norms while I was growing up and gave me a sense of what it's like to push through that, how hard it is, and at the same time, totally worth it.
Q. How would you describe your current therapy practice? What is your approach to working with clients?
Jenny: I bring a trauma lens to my work that's informed by research I did as an undergraduate student into the impacts of childhood abuse on physical and mental health, including memory. I think about the many ways trauma impacts people and the multiple places that trauma can come from - family of origin, culture, the systems a person is involved with.
I also bring an understanding of systems to my work, and how people are impacted by the many that they belong to, including family, of course, but also systems like the communities they belong to or the workplace.
I help people assess where they're at with all aspects of themselves, body, mind, and spirit, notice those areas they've been injured, and build coping skills so at the end they feel more whole - their emotional cup feels more full. I really enjoy helping people get back to who they know themselves to be or who they desire to be.
Q. Is there anything about your life outside of being a therapist that might surprise people?
Jenny: I'm a drummer, and a lot of people are surprised by that. I started drumming rhythms on pots and pans when I was probably about two, but then got into it more seriously in high school. I've been in a few bands, but since becoming a parent, it's become a hobby now - something I just do for myself. When I have the time, I can just sit down and lose myself for a couple of hours rocking out!
Q. What are you enjoying most about your job at the moment?
Jenny: My favorite thing is the variety of people I get to meet from different backgrounds, different walks of life, and that I not only get to help someone through their story, but I also get to learn so much about people along the way. I use the word "resilience" carefully, but in this instance, it really makes sense to say that I get to see how resilient people really are, and that is just amazing.
Q. Other than your professional training, what parts of your life most prepared you to work as a therapist?
Jenny: I come from a big family - one of ten siblings! That definitely prepared me to navigate a lot of different perspectives and understand both the rewards and challenges of that. I also moved around a lot growing up and got to experience different people and communities. I was always curious, wondering why people do what they do.
I have a real love for working with people experiencing a variety of traumas, including veterans and veteran families impacted by PTSD, because a lot of people I love have been impacted in those ways. Growing up low-income gave me insight into what it takes to work through the impacts and traumas related to having a lower socioeconomic status. Lots of things I did kind of pushed against gender norms while I was growing up and gave me a sense of what it's like to push through that, how hard it is, and at the same time, totally worth it.
Q. How would you describe your current therapy practice? What is your approach to working with clients?
Jenny: I bring a trauma lens to my work that's informed by research I did as an undergraduate student into the impacts of childhood abuse on physical and mental health, including memory. I think about the many ways trauma impacts people and the multiple places that trauma can come from - family of origin, culture, the systems a person is involved with.
I also bring an understanding of systems to my work, and how people are impacted by the many that they belong to, including family, of course, but also systems like the communities they belong to or the workplace.
I help people assess where they're at with all aspects of themselves, body, mind, and spirit, notice those areas they've been injured, and build coping skills so at the end they feel more whole - their emotional cup feels more full. I really enjoy helping people get back to who they know themselves to be or who they desire to be.
Q. Is there anything about your life outside of being a therapist that might surprise people?
Jenny: I'm a drummer, and a lot of people are surprised by that. I started drumming rhythms on pots and pans when I was probably about two, but then got into it more seriously in high school. I've been in a few bands, but since becoming a parent, it's become a hobby now - something I just do for myself. When I have the time, I can just sit down and lose myself for a couple of hours rocking out!
The Art of Distraction in Times of Turbulence
If you are feeling an onslaught of intense emotions lately, you are not alone. With everything happening in the world around us, it's not surprising that we'd feel a range of emotions, including irritability, frustration, sadness, grief, anger, or even rage. Although there are no “bad” emotions and each serves a purpose, some emotions can be distressing and challenging to experience. They can impact our entire sense of wellbeing. Sometimes meeting our emotions calls for compassion and attention, as well as attunement to our sensations, thoughts, and feelings. At other times we may need a distraction, a mini vacation from these emotions that allows us to return to the matter later.
Distraction is a valuable skill, and it isn't avoidance - it's a temporary means of taking care of yourself away from an intense situation so that you can eventually step back into it with fresh eyes and a clear mind.
In dialectical behavior therapy (DBT), distress tolerance refers to a set of skills for coping with intense and uncomfortable emotions. One such skill is represented by the acronym “ACCEPTS.” Using ACCEPTS can help you manage emotions until you are able to address a situation, and it offers you seven ways to deal with overwhelming emotions in the moment.
A: Activities: Engage in an activity that requires your energy and attention.
Organize your cupboard or desk space. Practice a hobby, like dancing, running or sewing.
C. Contributing: Focus on something outside yourself.
Help a friend with moving, work on school project with your child, or volunteer in your community.
C. Comparisons: Try to compare your current emotions to a time when things were worse.
Identify a time you felt more distress than you do right now and remind yourself that you weathered the storm. Or remind yourself of a time when you were happier, and remind yourself that you will feel better again.
E. Emotions: Engage in activities that induce the opposite emotion you are currently feeling.
If you feel sad, watch a funny movie. If you feel overwhelmed, try practicing calming yoga.
P. Pushing Away: Put the negative thoughts out of your mind until a better time.
Imagine writing your thoughts on a piece of paper and crumbling it up and throwing it away, or writing your thoughts in the sand and letting the waves wash them away.
T. Thoughts: Focus on your thoughts if your emotions are too overwhelming.
Count to 100, follow a guided meditation, or reread your favorite book.
S. Sensations: Focus on a safe physical sensation to distract you from negative emotions.
Eat a sour candy and focus on the taste, hold a cold ice cube in your hand and focus on the sensation, or sit on a swing set and feel the wind on your face.
If you are feeling an onslaught of intense emotions lately, you are not alone. With everything happening in the world around us, it's not surprising that we'd feel a range of emotions, including irritability, frustration, sadness, grief, anger, or even rage. Although there are no “bad” emotions and each serves a purpose, some emotions can be distressing and challenging to experience. They can impact our entire sense of wellbeing. Sometimes meeting our emotions calls for compassion and attention, as well as attunement to our sensations, thoughts, and feelings. At other times we may need a distraction, a mini vacation from these emotions that allows us to return to the matter later.
Distraction is a valuable skill, and it isn't avoidance - it's a temporary means of taking care of yourself away from an intense situation so that you can eventually step back into it with fresh eyes and a clear mind.
In dialectical behavior therapy (DBT), distress tolerance refers to a set of skills for coping with intense and uncomfortable emotions. One such skill is represented by the acronym “ACCEPTS.” Using ACCEPTS can help you manage emotions until you are able to address a situation, and it offers you seven ways to deal with overwhelming emotions in the moment.
A: Activities: Engage in an activity that requires your energy and attention.
Organize your cupboard or desk space. Practice a hobby, like dancing, running or sewing.
C. Contributing: Focus on something outside yourself.
Help a friend with moving, work on school project with your child, or volunteer in your community.
C. Comparisons: Try to compare your current emotions to a time when things were worse.
Identify a time you felt more distress than you do right now and remind yourself that you weathered the storm. Or remind yourself of a time when you were happier, and remind yourself that you will feel better again.
E. Emotions: Engage in activities that induce the opposite emotion you are currently feeling.
If you feel sad, watch a funny movie. If you feel overwhelmed, try practicing calming yoga.
P. Pushing Away: Put the negative thoughts out of your mind until a better time.
Imagine writing your thoughts on a piece of paper and crumbling it up and throwing it away, or writing your thoughts in the sand and letting the waves wash them away.
T. Thoughts: Focus on your thoughts if your emotions are too overwhelming.
Count to 100, follow a guided meditation, or reread your favorite book.
S. Sensations: Focus on a safe physical sensation to distract you from negative emotions.
Eat a sour candy and focus on the taste, hold a cold ice cube in your hand and focus on the sensation, or sit on a swing set and feel the wind on your face.
Three Brains are Better than One: Balancing the Head, Heart, & Gut
Have you ever worked on a team to brainstorm a group project or solve a complex problem? More often than not, putting your heads together improves the team's work and leads to a better finished product. So, wouldn't it be great if you had your own team of multiple brains to help you make decisions and solve problems? Well, neuroscientific research has found that you actually have three brains: the head, the heart, and the gut.
The three brains communicate through sophisticated systems made up of billions of neurons. Like your brain, your heart and gut can process information, sense, learn, communicate, remember, and change. Interestingly, the heart and the gut send more messages to the brain than the brain sends messages to them. Your heart and your gut have a lot to say, and they are worth listening to.
As you go about your day, your three brains converse subconsciously. But by paying attention to all three brains, you can develop deeper insight and self-awareness, which can help with decision making. Neuroscientists call this multiple brain integration, or mBIT. With the combined wisdom of your head, heart, and gut, you can make more intuitive decisions, bring balance to your life, and improve your mental and physical wellbeing.
To help you access each of your three brains, try this journaling exercise. Reflect on the questions below.
Use Your Head: How often do I rely on my head to make decisions? When has "using my head" helped me to make a good decision? When has it had negative consequences on my life? What enjoyable actions would help me feel more engaged with my head center?
Follow Your Heart: How often do I rely on my heart when making decisions? When has "following my heart" helped me to make a good decision? When has it had negative consequences on my life? What enjoyable actions would help me feel more engaged with my heart center?
Trust Your Gut: How often do I rely on my gut when making decisions? When has "trusting my gut" helped me to make a good decision? When has it had negative consequences on my life? What enjoyable actions would help me feel more engaged with my gut center?
A three legged stool: Imagine the three brains as a three legged stool. Does the stool feel steady or wobbly? Which leg of the stool am I trying to balance on right now? How can I use the other two legs to ground myself and create balance? Which brain am I using the most right now, and which brain requires more effort to engage?
Have you ever worked on a team to brainstorm a group project or solve a complex problem? More often than not, putting your heads together improves the team's work and leads to a better finished product. So, wouldn't it be great if you had your own team of multiple brains to help you make decisions and solve problems? Well, neuroscientific research has found that you actually have three brains: the head, the heart, and the gut.
The three brains communicate through sophisticated systems made up of billions of neurons. Like your brain, your heart and gut can process information, sense, learn, communicate, remember, and change. Interestingly, the heart and the gut send more messages to the brain than the brain sends messages to them. Your heart and your gut have a lot to say, and they are worth listening to.
As you go about your day, your three brains converse subconsciously. But by paying attention to all three brains, you can develop deeper insight and self-awareness, which can help with decision making. Neuroscientists call this multiple brain integration, or mBIT. With the combined wisdom of your head, heart, and gut, you can make more intuitive decisions, bring balance to your life, and improve your mental and physical wellbeing.
To help you access each of your three brains, try this journaling exercise. Reflect on the questions below.
Use Your Head: How often do I rely on my head to make decisions? When has "using my head" helped me to make a good decision? When has it had negative consequences on my life? What enjoyable actions would help me feel more engaged with my head center?
Follow Your Heart: How often do I rely on my heart when making decisions? When has "following my heart" helped me to make a good decision? When has it had negative consequences on my life? What enjoyable actions would help me feel more engaged with my heart center?
Trust Your Gut: How often do I rely on my gut when making decisions? When has "trusting my gut" helped me to make a good decision? When has it had negative consequences on my life? What enjoyable actions would help me feel more engaged with my gut center?
A three legged stool: Imagine the three brains as a three legged stool. Does the stool feel steady or wobbly? Which leg of the stool am I trying to balance on right now? How can I use the other two legs to ground myself and create balance? Which brain am I using the most right now, and which brain requires more effort to engage?
Winter News, February 2022
In this Issue...
- We Celebrate Black American Health and Wellness
- We Spotlight the Connection between Eating Disorders and Seasonal Depression
- We Reduce the Stigma around Bipolar Disorder
- We Celebrate Black American Health and Wellness
- We Spotlight the Connection between Eating Disorders and Seasonal Depression
- We Reduce the Stigma around Bipolar Disorder
Black History Month: Honoring Black American Health and Wellness
In 1976, President Gerald Ford officially recognized Black History Month and challenged Americans to “seize the opportunity to honor the too-often neglected accomplishments of Black Americans in every area of endeavor throughout our history.”
Forty years later, Barack Obama, the nation's first Black president, delivered a message of his own from the White House where he recognized past champions of justice, honored the contributions of African Americans since our country's beginning, and recommitted to reaching for a day when no person is judged by anything but the content of their character.
Every February, the U.S. continues to honor the contributions and sacrifices of African Americans with a theme. This year's theme, Black Health and Wellness is particularly significant as we all continue to face the challenges of the COVID pandemic. This year, WSky shares Black American pioneers, medical experts, holistic leaders, and resources we hope you find informative.
12 Black American Health and Wellness Pioneers
Black Leaders in Holistic Wellness
Celebrating 10 African American Medical Pioneers
Black Mental Health Alliance
Black-Owned Business in Oregon
44 Mental Health Resources for Black People Trying to Survive in This Country, by Zahra Barnes
The BIPOC Project
Social media: Therapy While Black, Black Mental Health Alliance, Black on Black Therapy
In 1976, President Gerald Ford officially recognized Black History Month and challenged Americans to “seize the opportunity to honor the too-often neglected accomplishments of Black Americans in every area of endeavor throughout our history.”
Forty years later, Barack Obama, the nation's first Black president, delivered a message of his own from the White House where he recognized past champions of justice, honored the contributions of African Americans since our country's beginning, and recommitted to reaching for a day when no person is judged by anything but the content of their character.
Every February, the U.S. continues to honor the contributions and sacrifices of African Americans with a theme. This year's theme, Black Health and Wellness is particularly significant as we all continue to face the challenges of the COVID pandemic. This year, WSky shares Black American pioneers, medical experts, holistic leaders, and resources we hope you find informative.
12 Black American Health and Wellness Pioneers
Black Leaders in Holistic Wellness
Celebrating 10 African American Medical Pioneers
Black Mental Health Alliance
Black-Owned Business in Oregon
44 Mental Health Resources for Black People Trying to Survive in This Country, by Zahra Barnes
The BIPOC Project
Social media: Therapy While Black, Black Mental Health Alliance, Black on Black Therapy
Spotlight on Eating Disorders & Seasonal Depression
National Eating Disorder Awareness Week is February 21st-27th. This campaign aims to educate the public and provide visibility and understanding for individuals and families affected by eating disorders. But, did you know that mood disorders, like depression and seasonal affective disorder (SAD) commonly co-occur with eating disorders?
According to the National Association of Anorexia Nervosa and Associated Disorders (ANAD), 28.8 million Americans will struggle with an eating disorder during their lifetime. Despite common misconception, less than 6% of people with eating disorders are underweight. Eating disorders come in all shapes and sizes, and they be can't recognized by appearance alone. Anorexia Nervosa is perhaps the most well-known, but other diagnosable eating disorders include Bulimia Nervosa, Binge Eating Disorder, Avoidant/Restrictive Food Intake Disorder (AFRID), and Other Specified Feeding and Eating Disorders (OSFED).
Notably, mood disorders, like depression, commonly co-occur with eating disorders. In a study of women with eating disorders and co-occurring diagnoses, NEDA found that 94% of participants with an eating disorder also experienced a mood disorder. One mood disorder, Seasonal Affective Disorder (SAD) refers to depression that occurs during the same time every year. Winter's lack of sunlight and cold weather can contribute to symptoms like fatigue, hopelessness, and social withdrawal. A craving for carbs and desire to comfort eat is also common. SAD may exacerbate eating disorder behaviors, and vice versa. In fact, many individuals struggling with eating disorders experience increased severity of their symptoms during the cold, rainy months.
Fortunately, eating disorders recovery is possible, and seasonal depression is treatable. For those who struggle with both an eating disorder and SAD, recognizing how the two interact can help you address and manage your symptoms. You can also support National Eating Disorder Awareness Week by educating yourself and sharing what you learn with others, offering support to a friend or loved one who is struggling with their eating behaviors, and by prioritizing your mental health, engaging in healthy behaviors and mental health habits, and encouraging others to do so, too.
When the sky is dark and you are indoors this winter, there are a number of things you can try to help take care of your mental health.
And of course, talk to your therapist or someone you trust about how you are feeling.
National Eating Disorder Awareness Week is February 21st-27th. This campaign aims to educate the public and provide visibility and understanding for individuals and families affected by eating disorders. But, did you know that mood disorders, like depression and seasonal affective disorder (SAD) commonly co-occur with eating disorders?
According to the National Association of Anorexia Nervosa and Associated Disorders (ANAD), 28.8 million Americans will struggle with an eating disorder during their lifetime. Despite common misconception, less than 6% of people with eating disorders are underweight. Eating disorders come in all shapes and sizes, and they be can't recognized by appearance alone. Anorexia Nervosa is perhaps the most well-known, but other diagnosable eating disorders include Bulimia Nervosa, Binge Eating Disorder, Avoidant/Restrictive Food Intake Disorder (AFRID), and Other Specified Feeding and Eating Disorders (OSFED).
Notably, mood disorders, like depression, commonly co-occur with eating disorders. In a study of women with eating disorders and co-occurring diagnoses, NEDA found that 94% of participants with an eating disorder also experienced a mood disorder. One mood disorder, Seasonal Affective Disorder (SAD) refers to depression that occurs during the same time every year. Winter's lack of sunlight and cold weather can contribute to symptoms like fatigue, hopelessness, and social withdrawal. A craving for carbs and desire to comfort eat is also common. SAD may exacerbate eating disorder behaviors, and vice versa. In fact, many individuals struggling with eating disorders experience increased severity of their symptoms during the cold, rainy months.
Fortunately, eating disorders recovery is possible, and seasonal depression is treatable. For those who struggle with both an eating disorder and SAD, recognizing how the two interact can help you address and manage your symptoms. You can also support National Eating Disorder Awareness Week by educating yourself and sharing what you learn with others, offering support to a friend or loved one who is struggling with their eating behaviors, and by prioritizing your mental health, engaging in healthy behaviors and mental health habits, and encouraging others to do so, too.
When the sky is dark and you are indoors this winter, there are a number of things you can try to help take care of your mental health.
- Light therapy can help improve symptoms of depression.
- Indoor activities you enjoy, like, reading, making art, journaling, meditation, watching movies, or playing video games can relieve stress.
- Follow a gentle yoga video on YouTube, explore an online dance class and get some movement while staying inside.
- Grab your headphones, and listen to ASMR to help you relax and fall asleep.
- Listen to podcasts about mental health, or watch licensed professional therapists on YouTube and TikTok to learn more about mental health.
And of course, talk to your therapist or someone you trust about how you are feeling.
Reduce Stigma on World Bipolar Day: March 30, 2022
On March 30th each year, the world comes together to raise awareness of Bipolar disorder, a mental health disorder that affects nearly 7 million Americans. World Bipolar Day is observed on the birthday of Dutch painter Vincent van Gogh who was was posthumously diagnosed with bipolar disorder.
Bipolar disorder is a brain disorder that causes changes in a person's mood and can impact one's health, relationships, work, and ability to manage every day tasks. According to the American Psychiatric Association, people with bipolar disorder experience intense emotional states that typically occur during distinct periods of days to weeks, called mood episodes. These mood episodes are categorized as manic/hypomanic (abnormally happy or irritable mood) or depressive (sad mood). People with bipolar disorder also have periods of neutral mood as well.
The goal of World Bipolar Day is to bring awareness to bipolar disorders and to eliminate social stigma. Here are just a few things to know to reduce stigma and support people with Bipolar disorder.
On March 30th each year, the world comes together to raise awareness of Bipolar disorder, a mental health disorder that affects nearly 7 million Americans. World Bipolar Day is observed on the birthday of Dutch painter Vincent van Gogh who was was posthumously diagnosed with bipolar disorder.
Bipolar disorder is a brain disorder that causes changes in a person's mood and can impact one's health, relationships, work, and ability to manage every day tasks. According to the American Psychiatric Association, people with bipolar disorder experience intense emotional states that typically occur during distinct periods of days to weeks, called mood episodes. These mood episodes are categorized as manic/hypomanic (abnormally happy or irritable mood) or depressive (sad mood). People with bipolar disorder also have periods of neutral mood as well.
The goal of World Bipolar Day is to bring awareness to bipolar disorders and to eliminate social stigma. Here are just a few things to know to reduce stigma and support people with Bipolar disorder.
- Bipolar disorder affects every aspect of life: It may be difficult to fully comprehend the toll bipolar disorder can take on someone because it is an invisible illness.
- Bipolar disorder has many causes, from genetics to life events: A study from the University of Michigan that spanned nearly two decades found that there is no single genetic change, life event, or chemical brain imbalance that could be the root cause of bipolar disorder.
- Everyone’s bipolar disorder is different: No two people have the exact same symptoms and experience. Each diagnosis can vary greatly. However, there are two main types of bipolar: Bipolar I which is characterized by one or more manic episodes that last at least a week and require hospitalization; and bipolar II, which is characterized by more depressive episodes.
- Treatment. Treatment can provide relief by identifying what's wrong and reducing symptoms that interfere with work and personal life. Typically, treatment involves a combination of at least one mood-stabilizing drug and/or atypical antipsychotic, plus therapy.
- Stigma doesn't just come from others. People with Bipolar may mistakenly believe that the condition is a sign of personal weakness or that they should be able to control it without help. Seeking counseling, education about the condition, medication and connecting with others who have mental illness can help people with Bipolar to gain self-esteem and overcome destructive self-judgment.
Autumn News, September 2021
In this Issue...
- We Return to School
- We Discuss Suicide Prevention and Awareness
- We Engage in our Community
- We Create for Self Care
- We Return to School
- We Discuss Suicide Prevention and Awareness
- We Engage in our Community
- We Create for Self Care
Back to School
The days are growing cooler, the sun is setting earlier, the trees are shedding their leaves, and the school bells are ringing.
The beginning of the academic year can stir up different emotions. Some folks might be feeling excited about their new classes and seeing friends again after a long summer. For others, however, this may be a time of heightened stress as they anticipate the busy days and heavy workloads ahead. Parents may be struggling with letting go as their child becomes more independent, whether they are starting kindergarten or college. For those who have lost a child or a loved one, the start of school may be a painful reminder of the student who is no longer here. Additionally, debate around masks and Covid-19 regulations may be causing additional worry that is unique from previous years. A mix of all of these emotions might come up, too.
It is okay to feel whatever you are feeling right now. Reflecting what you're experiencing, ask yourself, "What do I need right now?" You can start to identify coping strategies and finding ways to keep taking care of yourself this season. Maybe its prioritizing sleep, taking breaks, talking it out, journaling, petting your furry friend, or going outside.
The days are growing cooler, the sun is setting earlier, the trees are shedding their leaves, and the school bells are ringing.
The beginning of the academic year can stir up different emotions. Some folks might be feeling excited about their new classes and seeing friends again after a long summer. For others, however, this may be a time of heightened stress as they anticipate the busy days and heavy workloads ahead. Parents may be struggling with letting go as their child becomes more independent, whether they are starting kindergarten or college. For those who have lost a child or a loved one, the start of school may be a painful reminder of the student who is no longer here. Additionally, debate around masks and Covid-19 regulations may be causing additional worry that is unique from previous years. A mix of all of these emotions might come up, too.
It is okay to feel whatever you are feeling right now. Reflecting what you're experiencing, ask yourself, "What do I need right now?" You can start to identify coping strategies and finding ways to keep taking care of yourself this season. Maybe its prioritizing sleep, taking breaks, talking it out, journaling, petting your furry friend, or going outside.
National Suicide Prevention and Awareness Month
September is National Suicide Prevention and Awareness Month. According to the American Foundation for Suicide Prevention (AFSP), suicide is the 10th leading cause of death in the United States. In Oregon, suicide is the 8th leading cause of death overall, and the 2nd leading cause of death for people between the ages of 10 and 44. In 2019, 12 million Americans had thoughts of suicide, and 1.4 million attempted suicide.
Considering these concerning statistics, most people are affected by suicide in some way. However, because suicide can be difficult to talk about, people often feel isolated in this experience. If you have lost someone to suicide, experienced a personal struggle, or know someone who has, you are not alone. By raising awareness about suicide, we can end the stigma surrounding it and help ourselves and the people we care about.
90% of people who die by suicide have an underlying, treatable mental health condition. Research by AFSP has shown that specific treatments in counseling, like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), are effective at helping people manage their behaviors and thoughts related to suicide. Certain medications can also help reduce suicidal thoughts and behaviors, too. Notably, after getting through intense moments of active crisis, most people will not die by suicide. Most (85-95%) of suicide attempt survivors continue go on to engage in life. If you or someone you know is struggling, please seek support.
Everyone can play a part in suicide prevention. If you are worried someone is considering suicide, you don't have to be a professional to help. Starting a conversation can help someone who is struggling to find connection, support, and hope.
How to have a conversation about suicide: In a safe private setting, tell them why you are concerned, and ask them about suicide directly and non-judgmentally: "Are you thinking about ending your life?" Asking won't put the idea in their head. Instead, it will provide an opportunity for them to talk about what they are experiencing. Listen without judgement, let them know you care, and ask how you can best support them. In an emergency situation, do not leave them alone, and call 911. Also always refer the person who is struggling to additional resources, like crisis hotlines and counseling services. (See our list of national and community resources below.) After having the conversation, be sure to check in with them again later.
Remember: you don't have to be an expert, and you don't have to know all the answers. Make an observation, ask the question, show you care, link them to additional support, and follow up with them after the conversation. And of course, take care of yourself.
Suicide Prevention Resources for our Community:
September is National Suicide Prevention and Awareness Month. According to the American Foundation for Suicide Prevention (AFSP), suicide is the 10th leading cause of death in the United States. In Oregon, suicide is the 8th leading cause of death overall, and the 2nd leading cause of death for people between the ages of 10 and 44. In 2019, 12 million Americans had thoughts of suicide, and 1.4 million attempted suicide.
Considering these concerning statistics, most people are affected by suicide in some way. However, because suicide can be difficult to talk about, people often feel isolated in this experience. If you have lost someone to suicide, experienced a personal struggle, or know someone who has, you are not alone. By raising awareness about suicide, we can end the stigma surrounding it and help ourselves and the people we care about.
90% of people who die by suicide have an underlying, treatable mental health condition. Research by AFSP has shown that specific treatments in counseling, like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), are effective at helping people manage their behaviors and thoughts related to suicide. Certain medications can also help reduce suicidal thoughts and behaviors, too. Notably, after getting through intense moments of active crisis, most people will not die by suicide. Most (85-95%) of suicide attempt survivors continue go on to engage in life. If you or someone you know is struggling, please seek support.
Everyone can play a part in suicide prevention. If you are worried someone is considering suicide, you don't have to be a professional to help. Starting a conversation can help someone who is struggling to find connection, support, and hope.
How to have a conversation about suicide: In a safe private setting, tell them why you are concerned, and ask them about suicide directly and non-judgmentally: "Are you thinking about ending your life?" Asking won't put the idea in their head. Instead, it will provide an opportunity for them to talk about what they are experiencing. Listen without judgement, let them know you care, and ask how you can best support them. In an emergency situation, do not leave them alone, and call 911. Also always refer the person who is struggling to additional resources, like crisis hotlines and counseling services. (See our list of national and community resources below.) After having the conversation, be sure to check in with them again later.
Remember: you don't have to be an expert, and you don't have to know all the answers. Make an observation, ask the question, show you care, link them to additional support, and follow up with them after the conversation. And of course, take care of yourself.
Suicide Prevention Resources for our Community:
- Suicide Prevention Hotline: 1-800-273-8255, hearing impaired: 1-800-799-4889, for Spanish: 1-888-628-9454
- Crisis Text Line: text HOME to 741741
- Oregon Warmline (can call just to talk): 1-800-698-2392
- Veterans Crisis Line: 1-800-273-8255 (press 1), text to 838255, hearing impaired 1-800-799-4889
- Trans Lifeline: 1-877-565-8860
- Trevor Lifeline: 1-866-488-7386, text START to 678678, or live chat through their website
- Crisis (White Bird) Assistance for Lane County: 541-687-4000 or 1-800-422-7558
- University of Oregon Counseling Center (for UO students): 541-346-3227 (office phone number and after-hours support line)
- CAHOOTS (White Bird): Routed through non-emergency police dispatch. Eugene: 541-682-5111, Springfield: 541-726-3714
- Jasper Mountain Crisis Response Program: can be accessed by youth or family member: 1-888-989-9990
- Hourglass Community Crisis Center: 541-505-8426
- Looking Glass Youth & Family Crisis: up to 18 yrs. old or parent: 541-689-3111
- Shelter Care: shelter resources: 541-686-1262, behavioral health services: 541-505-5188, temporary rent assistance: 541-689-3785
- Hope & Safety Alliance (Womenspace): 541-485-6513, 1-800-281-2800, or Webchat
- American Foundation for Suicide Prevention
- American Foundation for Suicide Prevention - Oregon Chapter
- Be the One To (Learn more about taking action to prevent suicide).
Active Autumn: Ideas for Community Connection
There are so many wonderful things about fall: warm beverages, soft sweaters, colorful trees, Halloween decorations, pumpkin spice everything! Most of these are best enjoyed when shared, but it can also be difficult to stay active and engaged in the community this time of year.
For that reason, we have compiled a list of activities and events that may help you feel connected with the Eugene community. Of course, make sure to follow Covid-19 guidelines, wear masks, social distance, and stay safe!
Local Events:
There are so many wonderful things about fall: warm beverages, soft sweaters, colorful trees, Halloween decorations, pumpkin spice everything! Most of these are best enjoyed when shared, but it can also be difficult to stay active and engaged in the community this time of year.
For that reason, we have compiled a list of activities and events that may help you feel connected with the Eugene community. Of course, make sure to follow Covid-19 guidelines, wear masks, social distance, and stay safe!
Local Events:
- Eugene Saturday Market - Farmer's Market & Crafts Market (Saturdays 10am-4pm, downtown Eugene)
- Out of the Darkness Walk - Suicide Prevention and Awareness Virtual Community Walk (Sep. 26 10:30am-12:30pm)
- Turkey Trot - Thanksgiving Day 5K (Nov. 25, 9am, Alton Baker Park)
- Movember - No Shave November, Men's Health Month (month of November)
- Grilled Cheese Experience - Eat yummy sandwiches and support Food for Lane County (month of February)
- Go "foliage watching" - Walk around your neighborhood or local park and notice the colorful foliage. Take a picture or make a sketch. Observe changes each week.
- Carve pumpkins - Visit a local farm or pick up a pumpkin from the grocery store, and have a pumpkin carving party at home.
- Social Distancing Friendsgiving - Start a new tradition by hosting a virtual "Friendsgiving" and share a festive meal with friends who are far away.
Art for Self-Care
When words aren't enough, engaging in the creative process can open up alternative forms of communication. Dance, music, drama, and visual art can be healing. With the guidance of a professional art therapist, art therapy can be an effective treatment for many populations and a wide variety of concerns. Engaging in art activities at home can also provide accessible opportunities to self-reflect and explore avenues of expression! The kinesthetic, emotional, and cognitive experiences of art-making foster self-awareness, self-esteem, insight, emotional resilience, and mindfulness.
Everyone is an artist. If you haven't picked up a paintbrush since elementary school, don't worry! Challenge yourself to try this art therapy activity at home. Try to refrain from self-judgement and focus on the process. You can't do it wrong!
Transformational Self-Portraits
Autumn reminds us that life is a series of changes. With this activity you can reflect on how you have changed over time. Using any materials you prefer (paint, colored pencils, pens, collage, etc.) create three self portraits: one of your past, present, and future self.
1) PAST: For the first portrait, reflect on a past experience that had a negative or positive impact on you. How did you feel when this event happened? How did it change you?
2) PRESENT: Next, reflect on who you are now as a result of that experience. Who are you now? What is important to you? What do you like about yourself? Consider what you might prefer to change about your present self or how would you like to grow?
3) FUTURE: Finally, consider who you want to become. Are you experiencing any "problems" within yourself that you would like to address? Maybe you ruminate on a past experience, feel angry more often than you would like, or feel distracted when spending time with your family. What would your ideal self look like? What do you value? What do you hope your life will look like in the future?
Once you're finished, lay out your three portraits next to each other, and reflect on how it felt to create them. You could even try journaling or talking about it with someone you trust, like your partner or therapist. Give yourself credit for taking time out of your busy day to engage in this project and focus on yourself.
When words aren't enough, engaging in the creative process can open up alternative forms of communication. Dance, music, drama, and visual art can be healing. With the guidance of a professional art therapist, art therapy can be an effective treatment for many populations and a wide variety of concerns. Engaging in art activities at home can also provide accessible opportunities to self-reflect and explore avenues of expression! The kinesthetic, emotional, and cognitive experiences of art-making foster self-awareness, self-esteem, insight, emotional resilience, and mindfulness.
Everyone is an artist. If you haven't picked up a paintbrush since elementary school, don't worry! Challenge yourself to try this art therapy activity at home. Try to refrain from self-judgement and focus on the process. You can't do it wrong!
Transformational Self-Portraits
Autumn reminds us that life is a series of changes. With this activity you can reflect on how you have changed over time. Using any materials you prefer (paint, colored pencils, pens, collage, etc.) create three self portraits: one of your past, present, and future self.
1) PAST: For the first portrait, reflect on a past experience that had a negative or positive impact on you. How did you feel when this event happened? How did it change you?
2) PRESENT: Next, reflect on who you are now as a result of that experience. Who are you now? What is important to you? What do you like about yourself? Consider what you might prefer to change about your present self or how would you like to grow?
3) FUTURE: Finally, consider who you want to become. Are you experiencing any "problems" within yourself that you would like to address? Maybe you ruminate on a past experience, feel angry more often than you would like, or feel distracted when spending time with your family. What would your ideal self look like? What do you value? What do you hope your life will look like in the future?
Once you're finished, lay out your three portraits next to each other, and reflect on how it felt to create them. You could even try journaling or talking about it with someone you trust, like your partner or therapist. Give yourself credit for taking time out of your busy day to engage in this project and focus on yourself.
Summer News, August 2021
In this Issue...
- We Return to Community after Social Distancing
- We Encourage Body Acceptance
- We Feel the Benefits of Sunshine
- We Journal for Self Care
- We Return to Community after Social Distancing
- We Encourage Body Acceptance
- We Feel the Benefits of Sunshine
- We Journal for Self Care
Social Anxiety after Social Distancing
As vaccination rates increase, businesses and restaurants re-open, families and friends reconnect, and the world begins to look more like it did a couple of years ago, we are finding the pandemic has transformed the way we live and learn. After more than a year of social distancing and acclimating to numerous changes including virtual learning, online socializing and home-based work, it's understandable that society reopening may lead to an increase in social anxiety.
It's normal to feel nervous in some social situations. With social anxiety, everyday interactions cause significant distress, self-consciousness and embarrassment. It can even impact the way you think about yourself, your opportunities, others, the world, the future, the past, the present, and the meaning of your life.
While feeling fearful of new situations, experiencing anxious thoughts about interacting with others, or worry about embarrassing yourself in public might be a new experience for many, for those who struggled with social anxiety before the pandemic, you might feel better understood. Whether this is a new or old feeling, re-integration and increased social interaction will be an adjustment for everyone.
Here are some tips to help you manage social anxiety while returning to a more social life:
It's normal to feel nervous in some social situations. With social anxiety, everyday interactions cause significant distress, self-consciousness and embarrassment. It can even impact the way you think about yourself, your opportunities, others, the world, the future, the past, the present, and the meaning of your life.
While feeling fearful of new situations, experiencing anxious thoughts about interacting with others, or worry about embarrassing yourself in public might be a new experience for many, for those who struggled with social anxiety before the pandemic, you might feel better understood. Whether this is a new or old feeling, re-integration and increased social interaction will be an adjustment for everyone.
Here are some tips to help you manage social anxiety while returning to a more social life:
- Take it slow. Gradually reintroduce new activities. Start with what feels easiest first and work your way up.
- Set priorities in your life. You can reduce anxiety by carefully managing your time and energy with people and activities you enjoy.
- Reach out to friends you've lost touch with over the last year. The fear of rejection might make you hesitant, but chances are, they'll be happy to hear from you. It feels great when a friend checks in and asks for a life update. Even so, simply making the effort is often more important than what you say.
- Evaluate your friendships. Time for friends is always in limited supply, and if spending time with someone isn't good for your mental wellbeing, it's okay to break up with a friend.
- Set boundaries for what you are comfortable with. Everyone's boundaries will be different. If you want to avoid physical contact, it's okay to keep physical distance, say no to hugs, and continue to wear a mask.
- Practice self-care and relaxation techniques.
- Talk about your concerns with a friend or someone you trust. Seek out therapy when you need it. You're not alone.
Every Body is a Beach Body: Tips for Body Acceptance this Summer
It's okay not to love our bodies all of the time. Body acceptance, or body neutrality, is about accepting our bodies as they are right now, even if we still have insecurities.
Because of the unrealistic beauty standards that proliferate our society and the sky-high pressure to have the perfect summer body, accepting our bodies this Summer could be even more challenging. During the height of the pandemic, we all spent more time indoors and at home where many people experienced loneliness, stress, anxiety, depression and boredom. As a result many of us gained weight. However, weight gain is natural response to such unprecedented stress and nothing to be ashamed of.
Whatever perceived imperfections might get you down about your body, you can practice body acceptance:
Because of the unrealistic beauty standards that proliferate our society and the sky-high pressure to have the perfect summer body, accepting our bodies this Summer could be even more challenging. During the height of the pandemic, we all spent more time indoors and at home where many people experienced loneliness, stress, anxiety, depression and boredom. As a result many of us gained weight. However, weight gain is natural response to such unprecedented stress and nothing to be ashamed of.
Whatever perceived imperfections might get you down about your body, you can practice body acceptance:
- Stop negative self-talk in its tracks, and replace it with positive affirmations. If you wouldn't say it to a friend, don't say it to yourself. This might be challenging at first, but keep practicing! Believing your self affirmations can take time and repetition.
- Unfollow social media accounts that promote diet culture and unrealistic beauty standards.
- If you are returning to an exercise routine for the first time in a while, be patient with yourself. You might not be as strong/fast/flexible/etc. as when you left off, but believe in yourself and enjoy the process of doing something good for your body.
- Wear clothing that fits and feels comfortable. Acknowledge that it is okay to change sizes.
- Appreciate what your body does for you more than how it looks.
- Identify 3 things you love about your body. It could be anything, even your elbow, freckles, or scars.
Here Comes the Sun: Mental Health Benefits of Sunshine
Oregonians don't see the sun for many months each year, so the summer sunshine is usually a welcome reprieve from the grey, wet winter. (As the Beatles say, "Here comes the sun. It feels like years since it's been here.") Research shows that sunlight can benefit our mental health in a number of ways.
Sunlight has been linked to serotonin, a chemical many antidepressants boost, and Vitamin D. Studies have found that on cloudy days serotonin levels tend to be lower, contributing to decreased mood, depression, and anxiety. However, on sunny days serotonin levels are higher, leading to greater feelings of calmness, focus, and satisfaction. Low levels of Vitamin D have also been linked to depression, and Vitamin D deficiency can cause lower levels of serotonin, which helps regulate our mood and sleep cycle. Exposure to sunlight, which our skin converts to Vitamin D, can help reduce symptoms of depression in those who are Vitamin D deficient.
Sunlight exposure can help regulate your sleep cycle by letting your body know what time it is. Darkness triggers your body to produce the hormone melatonin, which makes you sleepy. Getting sunlight exposure during the day and limiting screen time at night can help you get a better night's rest.
Seasonal Affective Disorder (SAD) refers to depressive episodes corresponding to changes in the seasons. Although people can experience SAD during the summer, it most often occurs during the winter. During the winter, days are shorter, the sky is cloudier, and the cold rain may keep people inside. Changes in weather may lead to changes in mood, increased lethargy, and hopelessness. Less sun exposure is believed to contribute to occurrences of SAD. Getting sunlight when you can and using light box for a few minutes each day when the skies are clouded over may help people with SAD boost their mood.
In addition to SAD, research has shown that rates of eating disorder occurrences also rise during the winter. This suggests that Vitamin D, melatonin, and serotonin may play a role in the increase of disordered eating behaviors. Spending more time outdoors and exposure to sunlight can help people struggling with eating disorders to lift their mood and manage symptoms.
Fortunately, you can receive the benefits of sunlight with as little as 5 to 15 minutes of exposure. If you are going to be outside in the sun for longer, you should wear sunscreen to protect your skin, and make sure to stay hydrated when it is hot.
Sunlight has been linked to serotonin, a chemical many antidepressants boost, and Vitamin D. Studies have found that on cloudy days serotonin levels tend to be lower, contributing to decreased mood, depression, and anxiety. However, on sunny days serotonin levels are higher, leading to greater feelings of calmness, focus, and satisfaction. Low levels of Vitamin D have also been linked to depression, and Vitamin D deficiency can cause lower levels of serotonin, which helps regulate our mood and sleep cycle. Exposure to sunlight, which our skin converts to Vitamin D, can help reduce symptoms of depression in those who are Vitamin D deficient.
Sunlight exposure can help regulate your sleep cycle by letting your body know what time it is. Darkness triggers your body to produce the hormone melatonin, which makes you sleepy. Getting sunlight exposure during the day and limiting screen time at night can help you get a better night's rest.
Seasonal Affective Disorder (SAD) refers to depressive episodes corresponding to changes in the seasons. Although people can experience SAD during the summer, it most often occurs during the winter. During the winter, days are shorter, the sky is cloudier, and the cold rain may keep people inside. Changes in weather may lead to changes in mood, increased lethargy, and hopelessness. Less sun exposure is believed to contribute to occurrences of SAD. Getting sunlight when you can and using light box for a few minutes each day when the skies are clouded over may help people with SAD boost their mood.
In addition to SAD, research has shown that rates of eating disorder occurrences also rise during the winter. This suggests that Vitamin D, melatonin, and serotonin may play a role in the increase of disordered eating behaviors. Spending more time outdoors and exposure to sunlight can help people struggling with eating disorders to lift their mood and manage symptoms.
Fortunately, you can receive the benefits of sunlight with as little as 5 to 15 minutes of exposure. If you are going to be outside in the sun for longer, you should wear sunscreen to protect your skin, and make sure to stay hydrated when it is hot.
Journaling for Self Care
Writing regularly in a journal can be a simple, accessible tool for self-care. Journaling provides us an opportunity to sit with our emotions and release them, reframe our thoughts, identify patterns, and prioritize self-care and our mental health. You can work with whatever materials you have available, like a composition book or printer paper, and take just 5 minutes out of the day to develop a journaling habit. Be honest with yourself - no one else will be reading your journal - and be kind to yourself. You can write about anything you want, but if you are feeling stuck, here are some prompts to help get you started:
- Write one paragraph about what made you happy today.
- What self-care activity have you always been curious about trying?
- What do you wish others knew about you?
- What do you need right now?
Spring News, May 2021
In This Issue
- We Raise Awareness for Mental Health Month
- We Redirect Negative Thoughts
- We Quiet The Mind
- We Explore Self-Expression Through Creative Writing
Raise Awareness
Each year millions of Americans face the reality of living with a mental illness. During May, we join the national movement to raise awareness about mental health and promote a positive approach to mental health and well being. This a time for making choices and taking inspired action to fight stigma, provide support, educate ourselves and advocate for policies that support people with mental illness, and their families.
If you are interested in tools or activities to get involved and improve mental health, Mental Health America offers education, tools, screenings, podcasts, blogs, policy and more. You may also consider the following podcasts for support and sharing:
If you are interested in tools or activities to get involved and improve mental health, Mental Health America offers education, tools, screenings, podcasts, blogs, policy and more. You may also consider the following podcasts for support and sharing:
Redirect Negative Thoughts
Many people experience negative thoughts for one reason or another. We beat ourselves up for our slightest failing, get stuck in a loop of worry, talk ourselves out of sensible risks, or get wrapped in a blanket of shame. It is, however, when this negative noise becomes constant and pervasive that people find this behavior to be particularly detrimental to their mental health and wellbeing. Some people find the following techniques can help them to redirect those negative thoughts into a more productive image of oneself.
- Remind yourself what you like about yourself. Come up with a list of things that you like about yourself, be them big or small. If you feel like it would be helpful or fun, keep it in a journal. Continue to add onto your list as you think about it over the next days, weeks and months. Even if your initial list is short, as time goes on it will continue to grow and grow.
- Seek out positive thoughts. It can be as simple as picking out a few things from your day that you liked, even if they were small, or even a few objects you like around your house.
- Create positive reframes. Try replacing thoughts like, ‘I can’t do this,’ or ‘I’m not good enough,’ with ‘I am trying my best,’ or ‘I will give it my all.’ Think about the times you use the word "never" or "always" and ask yourself if that's really true? Or, if it's more like "sometimes" that's true.
- Avoid thought stopping. Thought stopping is the process in which a person sits down and tries to identify negative thoughts so that they can nip them in the bud. The problem with this is that it often leads to dwelling on those negative thoughts about oneself. Instead focus on what is positive rather than stopping the negative.
Quiet The Mind
When caught in a cycle of anxious thoughts and feelings sometimes it can be helpful to practice quieting your mind to lift fears and worries. Quieting your mind does not mean stopping to think at all, it means reducing the chatter in your head. When you can quiet your mind, your ability to focus improves, you can think more clearly, and your awareness expands.
The act of quieting the mind and relaxing your thoughts can take different forms depending on what you are looking for, what you are comfortable with, and what your worldview is.
For some people, meditation is a tried-and-true practice for quieting fear-based thoughts, but there are other methods that are equally effective. For some people quieting the mind looks like relaxed breathing with slow, deep, rhythmic breaths. Others practice progressive muscle relaxation, a practice where you work your way through your own body by focusing mentally and physically on different limbs, tensing your muscles to the rhythm of your breaths before moving on to another part of their body. Other options to quiet the mind might include mindfulness assisted with guided imagery, where videos can be readily found online. Other individuals who perhaps find different religious practices to be beneficial to their mental and spiritual health may practice prayer.
This only goes to show how people can practice different methods with different meanings to them and find similar benefits when it comes to quieting the mind. It can be useful to try multiple techniques and perhaps give one your own personal flair to see what works best for you.
Regardless of which practice is right for you, look for a quiet place without too many distractions, perhaps a quiet room or in nature if that is your preference.
The act of quieting the mind and relaxing your thoughts can take different forms depending on what you are looking for, what you are comfortable with, and what your worldview is.
For some people, meditation is a tried-and-true practice for quieting fear-based thoughts, but there are other methods that are equally effective. For some people quieting the mind looks like relaxed breathing with slow, deep, rhythmic breaths. Others practice progressive muscle relaxation, a practice where you work your way through your own body by focusing mentally and physically on different limbs, tensing your muscles to the rhythm of your breaths before moving on to another part of their body. Other options to quiet the mind might include mindfulness assisted with guided imagery, where videos can be readily found online. Other individuals who perhaps find different religious practices to be beneficial to their mental and spiritual health may practice prayer.
This only goes to show how people can practice different methods with different meanings to them and find similar benefits when it comes to quieting the mind. It can be useful to try multiple techniques and perhaps give one your own personal flair to see what works best for you.
Regardless of which practice is right for you, look for a quiet place without too many distractions, perhaps a quiet room or in nature if that is your preference.
Explore Creative Writing
Express Yourself With Creative Writing Creative writing offers a unique opportunity to foster self-expression, build confidence, clarify thoughts, and bolster empathy and communication skills. Research published in January 2018 in Advances in Psychiatric Treatment linked this type of writing to improved emotional and mental health.
You don’t have to be a pro to give it a try — just get out a notebook or open up a Word document and explore the following prompts:
1. Write a letter to yourself highlighting your strengths - snail mail it to yourself.
2. Imagine how you would introduce yourself to a stranger, now write that same introduction from the perspective of your closest friend.
3. When I'm in physical or emotional pain, the kindest words I can offer myself are...
You don’t have to be a pro to give it a try — just get out a notebook or open up a Word document and explore the following prompts:
1. Write a letter to yourself highlighting your strengths - snail mail it to yourself.
2. Imagine how you would introduce yourself to a stranger, now write that same introduction from the perspective of your closest friend.
3. When I'm in physical or emotional pain, the kindest words I can offer myself are...
Winter News, Jan. 2021
In This Issue
- We Celebrate Black History
- We Acknowledge Loneliness
- We Honor Self-Compassion
- We Encourage Mindfulness
Celebrate Black History
Throughout history and to this day, Black men and women from around the world have made extraordinary contributions to our societies. This month we shared in our newsletter a few profiles, resources and activities that inspired us:
PBS Black Culture Connection - Inspirational women
PBS Civil Rights Icons
Center for Racial Justice in Education
34 Black History Month Activities for February and Beyond
PBS Black Culture Connection - Inspirational women
PBS Civil Rights Icons
Center for Racial Justice in Education
34 Black History Month Activities for February and Beyond
Social Justice Informed Mental Health Literacy (SJM)
Mental health literacy is important across all communities. It is the ability to understand mental health problems and their treatments, decrease stigma and increase help-seeking behaviors that enable us all to obtain and maintain positive mental health. However, with traditional mental health literacy, Black history is left out of the conversation. With histories, and often still current realities, that include racism, oppression, isolation and desolation, barriers including stigma, lack of representation, lack of transportation, healthcare costs, and community beliefs can limit access, participation and equity. These barriers must be acknowledged and addressed in order for real healing to begin.
If you are looking for a way to participate in mental health literacy, here are a few social justice principles that any person can consider:
- Reflect on your own beliefs and experiences. Look at how they were created and
where there is room to grow.
- Practice compassion and empathy.
- Validate the history of harm in Black communities.
- Acknowledge the resilience of past and present Black communities.
- Listen to concerns and advocate for changes to Black mental healthcare.
- Advocate for more accessible mental healthcare for Black communities.
- Get involved in other social justice movements with Black communities
such as police brutality, gentrification, or criminal justice reform to name
a few.
Mental health literacy is important across all communities. It is the ability to understand mental health problems and their treatments, decrease stigma and increase help-seeking behaviors that enable us all to obtain and maintain positive mental health. However, with traditional mental health literacy, Black history is left out of the conversation. With histories, and often still current realities, that include racism, oppression, isolation and desolation, barriers including stigma, lack of representation, lack of transportation, healthcare costs, and community beliefs can limit access, participation and equity. These barriers must be acknowledged and addressed in order for real healing to begin.
If you are looking for a way to participate in mental health literacy, here are a few social justice principles that any person can consider:
- Reflect on your own beliefs and experiences. Look at how they were created and
where there is room to grow.
- Practice compassion and empathy.
- Validate the history of harm in Black communities.
- Acknowledge the resilience of past and present Black communities.
- Listen to concerns and advocate for changes to Black mental healthcare.
- Advocate for more accessible mental healthcare for Black communities.
- Get involved in other social justice movements with Black communities
such as police brutality, gentrification, or criminal justice reform to name
a few.
Acknowledge Loneliness
Feeling Lonely This Month? You Are Not Alone.
Feeling melancholy or down around this time of year is common and completely normal. Longer winter months and Valentine's Day "expectations" can lead to risks of social isolation and feeling lonely — whether or not we’re living through a global pandemic.
While there are various ways you can reduce loneliness through connecting with others (and you may be intimately familiar with your gaming console, zoom, text apps, and the good old fashioned cell phone), consider the relationship you have with you. This relationship may be the most important to feeling less alone.
Set aside a period of time each day to check in with yourself. You could meditate, journal, practice yoga, create a gratitude list or host your own dance party. This activity can be done in as little as five minutes, but it’s helpful to do it every day so it becomes a healthy habit.
When it comes to Valentine’s Day, treat it as a day to express gratitude, learn something new, pamper yourself, or maybe all of the above. Order dinner in, plan a walk, snuggle with your kitty, read a book, bake cookies, teach yourself a new skill (knitting?), or take an online class.
Even if you feel lonely, you don't have to be alone in your actions. Studies have shown that acts of gratitude can help us feel more positive and have stronger relationships. Consider buying the person in line behind you at Starbucks a coffee, smile at the grocery store clerk, or reach out to a loved one for a little support. If your feelings of loneliness don’t go away or feel unbearable, or if you are feeling anxious or depressed, contact us at scheduling@wskycounseling.com.
Feeling melancholy or down around this time of year is common and completely normal. Longer winter months and Valentine's Day "expectations" can lead to risks of social isolation and feeling lonely — whether or not we’re living through a global pandemic.
While there are various ways you can reduce loneliness through connecting with others (and you may be intimately familiar with your gaming console, zoom, text apps, and the good old fashioned cell phone), consider the relationship you have with you. This relationship may be the most important to feeling less alone.
Set aside a period of time each day to check in with yourself. You could meditate, journal, practice yoga, create a gratitude list or host your own dance party. This activity can be done in as little as five minutes, but it’s helpful to do it every day so it becomes a healthy habit.
When it comes to Valentine’s Day, treat it as a day to express gratitude, learn something new, pamper yourself, or maybe all of the above. Order dinner in, plan a walk, snuggle with your kitty, read a book, bake cookies, teach yourself a new skill (knitting?), or take an online class.
Even if you feel lonely, you don't have to be alone in your actions. Studies have shown that acts of gratitude can help us feel more positive and have stronger relationships. Consider buying the person in line behind you at Starbucks a coffee, smile at the grocery store clerk, or reach out to a loved one for a little support. If your feelings of loneliness don’t go away or feel unbearable, or if you are feeling anxious or depressed, contact us at scheduling@wskycounseling.com.
Honor Self-Compassion
Love Yourself a little More this Month: A Few Tips for Improving Self-Confidence
February is often consider the month of love, yet we are not always loving or compassionate toward ourselves. Below are a few acts of self-efficacy (trusting your own capacity for judgment, and belief in your own abilities and personal qualities) you can take to improve self-confidence and increase self-love.
February is often consider the month of love, yet we are not always loving or compassionate toward ourselves. Below are a few acts of self-efficacy (trusting your own capacity for judgment, and belief in your own abilities and personal qualities) you can take to improve self-confidence and increase self-love.
- Practice self-compassion. Remember that no human is perfect. Some people hold themselves to higher standards than they do other people, forgetting that they too can and will make mistakes. A part of this is acknowledging your mistakes and failures and remembering your capacity to forgive yourself for them as you do other people's mistakes.
- Limit how often you judge yourself. Regulate how long you either think about your perceived negative traits or even actively put yourself down mentally or verbally. Self improvement can be a wonderful thing, though it can be detrimental to your self-confidence to only focus on your faults instead of prioritizing taking steps to avoid repeating behaviors you do not like.
- Enter a cycle of self-care. Taking risks to improve your situation can come from increased self-confidence. An increased self-confidence can also lead to taking risks to improve your situation. If you are not already in this cycle, take steps to put yourself into it by actively caring for yourself.
Encourage Mindfulness
Scan Your Body for Calm
A body scan is a technique that focuses on different parts of your body, where you move your attention progressively from head to toe (or toe to head) and brings your awareness into your physical sensations. A 2-3 minute body scan can help you:
A body scan is a technique that focuses on different parts of your body, where you move your attention progressively from head to toe (or toe to head) and brings your awareness into your physical sensations. A 2-3 minute body scan can help you:
- Connect your mind and body
- Increase mindfulness and release stress
- Counteract negative feelings
- Notice and release tension
- Identify physical sensations