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Revive Your Spirit

July 6, 2023

‘Life is meant to be lived, not merely survived.’

We all experience moments when life seems to drain us, leaving us depleted and disconnected from our inner vitality. But fear not because there are simple yet powerful ways to reignite that spark and feel truly alive again.

If you are ready to discover techniques that will bring back that zest for living you’ve been longing for, then dive in and unlock the secrets to feeling more alive than ever before.

Pursue What Sets Your Soul on Fire

Have you ever noticed a distinct difference in how you feel when you’re doing something out of obligation versus doing something because you genuinely want to?

This is because your vitality reaches its peak when not only your physical needs are fulfilled but also your psychological needs are satisfied. When you are free to make decisions and direct your behaviours, you tap into a wellspring of motivation.

So, follow your genuine desires, reclaim your power of choice, and unlock the boundless energy that awaits you.

Discover the Power of Flow

Flow is the state of complete immersion, where you become one with the task at hand, effortlessly gliding through its challenges while losing track of time. By doing activities that resonate with your soul, where time ceases to exist, you become the embodiment of effortless mastery.

Whether it’s strumming the strings of a guitar, painting, or conquering obstacles, let the flow state electrify your spirit.

Venture Beyond Your Usual Routine

Research has shown that embracing novelty is the key to feeling truly alive and vital. By immersing yourself in new experiences, whether reading a captivating book or baking a new dish, you can ignite your curiosity and heighten your senses.

So, venture into uncharted territories, and discover the exhilaration that awaits. With each step into the unknown, you’ll find yourself breathing in the essence of life.

Appreciate the Joy of Being Alive

Lastly, rekindle your appreciation for the basic fact of being alive.

Rather than bemoaning the finiteness of your life, shift your perspective and embrace a profound sense of gratitude for the very experience of being alive. This way, each breath you take, each moment you savour, becomes a remarkable gift to cherish.

Making Goals More Manageable

June 30, 2023

Jaclyn Baker

goal setting

Imagine finding yourself in a situation where you’re already struggling to make progress towards a goal, and then you have to add more planning to it. It feels like a blow to your motivation, right? When you are required to incorporate additional planning into your goal pursuit, your motivation may plummet even further.

Additionally, goals that are too big can backfire, leaving you feeling defeated. By aiming to change everything at once, you create a sense of overwhelm that stifles your motivation and hinders progress.

In this blog, explore the importance of practicality in goal-setting and how to set goals to unlock the immense potential that lies within you!

Break Down Your Goals into Actionable Steps

Whether it’s losing weight, building meaningful relationships, or advancing in your career, taking a big goal and breaking it into smaller goals can be a game-changer. By dissecting your ambitions into manageable tasks, you gain clarity, maintain motivation, and pave a smoother path to success.

Start by dividing your big goal into significant milestones. By doing so, you create a roadmap that guides you along the way, preventing overwhelm and allowing for measurable progress.

This strategy also allows you to track your progress, make necessary adjustments, and build momentum towards your goals.

Add Precision by Making Your Goals Measurable

Measurable goals allow you to track your progress effectively.

Numbers serve as markers of achievement, allowing you to gauge how far you’ve come and how much further you need to go. Every pound lost or dollar earned becomes a cause for celebration, reinforcing your determination and boosting your confidence along the way.

So, the next time you set a goal, remember to put a number to it, and witness how they empower you to surpass your own expectations.

Make Sure Your Goal is Realistic and Practical

While it’s tempting to aim for the stars, it’s essential to ground your goals in a sense of practicality that sets you up for success.

Divide your goals and desires into two categories – what is within your control and what is beyond it. Then you can channel your energy into setting attainable goals for the aspects you can influence. Simultaneously, get into the practice of accepting the aspects outside your control.

Categorizing desires into within and outside control helps clarify and focus, enabling you to shape your responses and attitudes.

Don’t Do it Alone

Success is rarely a solo endeavor and accomplishing a goal requires the right support system.

When it comes to achieving goals, enlisting the support of friends, family, and partners can make all the difference. A strong community not only provides valuable feedback and accountability but also serves as a source of unwavering encouragement.

So embrace the power of community and avoid navigating the path alone.

3 Ways to Master the Art of De-Escalation

June 26, 2023

Jaclyn Baker

mental health, wellness

Conflict is an inevitable part of life, whether in personal relationships, professional settings, or even casual encounters. But how you handle conflicts can make all the difference in resolving issues and maintaining harmony in your relationships.

That’s why it is vital to develop and employ healthy techniques for de-escalating conflicts in a constructive and beneficial manner.

Let’s explore some effective de-escalation techniques that can help diffuse conflicts and pave the way for peaceful resolutions.

Resolve the Conflict as Early as Possible

While it may be tempting to brush off small issues, doing so can make conflicts increasingly more challenging to resolve in the long run.

Long-term conflicts can be more difficult to resolve over time and can linger between you and the other people involved. But proactively addressing this conflict at the earliest stage possible can prevent it from escalating further.

Identify and Understand the Goal

One crucial step in de-escalating conflict is identifying the goal and outcome you wish to achieve. You can set the stage for productive communication and problem-solving by taking the time to reflect.

Consider asking yourself, “How will I know this conflict is resolved?” This question can help you think about ways you can resolve the conflict by apologizing or trying to understand where the other person is coming from.

This approach will allow you to seek common ground and work towards a resolution that benefits everyone.

Promote Understanding and Open Dialogue

While you have your own side of events when conflict happens, acknowledging the other person’s point of view can help toward a resolution.

Fostering open communication and active listening is key to de-escalating conflict. You can bring empathy and understanding into the conversation to make each person feel heard. After all, everyone has their own side of the story.

June is PRIDE Month

June 14, 2023

Jaclyn Baker

pride

By: Tanya Kramer

Welcome to PRIDE month!

During this month, you will find parades, street parties, peaceful protests, and various educational events about LGBTQ+ issues to raise political awareness of current issues facing the community.

You can find a PRIDE event in most major cities, but New York holds the honor of consistently holding the largest PRIDE event in the United States, with over 2 million people in attendance in 2019.

Brazil is where you go if you want to enjoy the biggest PRIDE event on earth which can reach 5 million attendees.

Portland PRIDE will be celebrated on July 15-16 (not June) in downtown Portland near the waterfront.

The reasons given for moving it from June to July vary, but some include circumventing rain and avoiding the overlap with Father’s Day, Juneteenth and the Delta Park Pow Wow.

Portland’s first PRIDE month was celebrated in 1975 with 200 people. The crowd from last year’s celebration was around 8,000 people.

If you are unfamiliar with the origins of PRIDE month, then here is a brief history:

June 28, 1969 is known as the Stonewall Uprising people were enjoying themself at a prominent gay bar in Manhattan’s Greenwich Village when a police raid occurred resulting in bar patrons (including trans individuals) and employees being roughly hauled out of the bar resulting in six days of protests and violent clashes with law enforcement outside the bar on Christopher Street and neighboring streets.
The following six months resulted in 2 gay activist groups which formed in New York and the beginning of a movement.
A year after the Stonewall Uprising, Brenda Howard, a bisexual activist, helped organize the first Gay Pride Week and the Christopher Street Liberation Day Parade where the theme was Say it Loud, Gay is Proud. This parade has over the years turned into the New York City Pride March. For this reason, Brenda is sometimes called the Mother of Pride.
In the years immediately following the “Christopher Street Liberation Day Parade”, many other cities across the country had their own PRIDE parades and events. Portland, Oregon, held its first PRIDE parade in 1975.
The PRIDE Flag was designed and used for the first time in San Francisco’s Pride March in 1978. Harvey Milk asked a talented designer and friend named Gilbert Baker to create it for the event.
The movement that started with the Stonewall Uprising continued to grow throughout the remaining 1970’s, 1980’s and 1990’s. This resulted in the forming of a number of prominent organizations including the Gay Liberation Front, the Human Rights Campaign, GLADD (formally Gay and Lesbian Alliance Against Defamation) and PFLAG (formerly Parents, Families and Friends of Lesbians and Gays).
In June 1999, President Bill Clinton declared the anniversary of Stonewall every June in America as Gay and Lesbian Pride Month.
In 2011, President Barack Obama expanded the officially recognized Pride Month to include the whole LGBTQ+ community.
In 2016, President Barack Obama designated the site of the Stonewall Uprising, including Christopher Park and the surrounding streets and sidewalks, as a national monument in recognition of the area’s contribution to gay rights.

PRIDE is an acronym that stands for Professionalism, Respect, Integrity, Diversity, and Excellence.

The PRIDE Flag has eight colors that represent the following:

Pink – Sexuality
Red – Life
Orange – Healing
Yellow – Sun
Green – Nature
Turquoise – art
Indigo – harmony
Violet – Soul

Forever Free | Juneteenth | 2023

June 14, 2023

Jaclyn Baker

awareness

By: Christina Bein

June 19, 1865, commemorates the true enactment of the Emancipation Proclamation to abolish slavery across the United States. President Abraham Lincoln declared the abolition of slavery on January 1, 1863.

Texas was the last Confederate state to receive the news that those once enslaved are now free. Slavery in the Americas (North and South America) has a long history that recorded documentation shows it starting with with the indigenous people around 1492.

Over 5 million Native Americans were enslaved before the slave trade for this racial group ended in 1750. It ended because of the decreasing numbers of indigenous people lost to illness and death, and there was increasing importation of African slaves to the Americas, about 12.5 million African people by 1880.

All the while, between 1492-1750, Africans were being kidnapped from Africa and traded into slavery in Europe with a smaller amount that could sail to the Americas.

Slavery with these racial groups (in North America) lasted for four centuries, ending with what we know in the U.S. to be Juneteenth.

Texas was formerly recognized as part of Mexico.

It had become an independent country between 1836-1845, and by the end of 1845, Texas became the 28th state of the U.S. On March 2, 1861, Texas seceded and joined the Confederacy which included: Arkansas, Louisiana, Tennessee, Mississippi, Alabama, Georgia, Florida, South, Carolina, North Carolina, and Virginia.

The Confederacy was never recognized as a sovereign nation, and it lasted from 1861-1865 on the basis of fighting to keep slavery legal.

There is no conclusive answer as to why it took so long for Texas to receive this proclamation.

Some historians believe it to be due to Texas being a Confederate state until General Robert E. Lee surrendered to the Union Army General Ulysses S. Grant in April of 1865. It still took two months to free the enslaved.

Major General Gordon Granger and the Union Army arrived in Galveston, Texas to publicly announce the Emancipation Proclamation, thus, enforcing the freedom for over 250,000 enslaved Black people in Texas.

Juneteenth is a combination of June and nineteen. It celebrates freedom from slavery for Black people/African-Americans. This day is also known as “Freedom Day” and promotes recognition of African-American heritage and culture.

The U.S. American history includes numerous contributions from the Black community.

Mary Van Brittan Brown invented the home security system in 1966 and patented it three years later. To this day, her designs influence how current home security systems are structured. Alexander Miles invented automatic elevator doors in 1887, which eliminated the risk of falling down elevator shafts from the previous manual elevator doors.

In 1923 Garret Morgan created the three-light traffic signal that we use today. Thomas L. Jennings was the first African-American patent recipient in the U.S. for developing dry-cleaning of delicate clothing. Dr. Patricia Bath, the first female African American medical doctor, invented the laser cataract treatment machine in 1986.

There are countless ways the Black community has contributed to and influenced American culture through time that spans from everyday product uses to music and art, sciences and education, and more.

Read about Juneteenth

10 Black Inventors Who Changed Your Life.

A Child’s Right to be Free From Harm

June 14, 2023

Jaclyn Baker

awareness

By: Betsy Pownall

Children have five constitutional rights: the right to education, health, family life, play and recreation, and to be protected from abuse and harm.

Over the years, there have been laws enacted to protect our children. Here are a few of the most recent:

The Child Abuse Prevention and Treatment Act (CAPTA) was enacted in 1974 and reauthorized over the years – most recently in 2019.

CAPTA is the largest and broadest legislation in U.S. history to protect children.

By focusing on the fair, ethical and legal treatment of children, CAPTA is intended to keep them safe from all forms of abuse, including physical, sexual, emotional and psychological.

The Child Protection Act of 1984 removed child pornography from the First Amendment rights, thereby making it criminal for people to create and distribute child pornography whether or not they are making a profit.

THE Pro-Children Act of 2001 imposes restrictions on smoking in facilities where federally funded children’s services are provided.

In 2020, the Centers for Disease Control and Prevention listed firearm homicides as the leading cause of death among US children and adolescents.

Death by firearm has surpassed motor vehicle deaths and those caused by other injuries.

In a study done by Kaiser Family Foundation, it was found that firearms account for 20% of all child and teen deaths in the U.S., compared to an average of less than 2% in similarly large and wealthy nations.

Our children are at great risk every time there is a shooting in a public place or school.

There is a distancing that occurs in Washington, DC. Much is discussed about the perpetrator and the (usually mental health) problems the perpetrator was facing.

Focus is placed on the location of the shooting, the victims, and socioeconomic and psychological factors of both the perpetrator and victims.

No mass shooting is the same. However, in every case, there is one common denominator, and that is the gun.

And it is the one ingredient in these shootings that our legislators seem to refuse to acknowledge.

Why is the owner of something as lethal as a gun not required to go through licensing, registration and purchase gun owner insurance, as one would to an automobile?

While we have a Congress too nervous to pass comprehensive gun control legislation, our children are dying.

We hear that we need more mental health services, that schools need more protection, that people need to know how to secure themselves in the face of violence.

What we do not hear are our legislators, en masse, calling for stricter controls of guns.

Gun violence is a public health issue, and our children’s constitutional rights are being violated.

Here are steps you can take now to help.

Write your Oregon U.S. senators and representatives. Oregon US Senators such as: Jeff Merkley, R

Eugene: 405 East 8th Avenue, Ste. 2010; 97401 (541) 465-6750

Portland: 121 SW Salmon Street, Ste. 1400; 97204 (503) 326-3386

Ron Wyden, D

Eugene: 405 East 8th Avenue, Ste. 2020; 97401 (541) 431-0229

Portland: 911 NE 11th Ave., Suite 630; 97232 (503) 326-7525

Join and/or donate to local and national gun control groups such as Everytown for Gun Safety, Mom’s Demand Action or Ceasefire Oregon

If you have investments, meet with your financial counselor and examine your portfolio.

You can be creative with your investments by moving money from gun manufacturers to other areas that reflect your values.

And finally, educate yourself. Read and listen. Talk. It takes a village to raise and protect a child.

4 Core Values To Help You Live in Alignment With Your Morals

June 12, 2023

Jaclyn Baker

mindset

Core values are the guiding lights toward living a life of meaning – they can help you make decisions and build meaningful relationships!

Show Up Authentically:

Being your authentic self is easier said than done, but worth it!

Authenticity is about being true to yourself and your values, even when it’s hard. It’s about being honest and taking responsibility for your actions.

Being true to yourself and expressing your genuine thoughts and feelings is integral to self-growth and development. It requires self-reflection to understand your strengths, weaknesses, beliefs, and motivations.

Practice Gratitude

When you take the time to be mindful and appreciate the good in your life, you open yourself up to a world of gratitude and positivity.

Gratitude is a powerful practice that can help you appreciate the positive aspects of life. Always take a moment to nurture it and be thankful for all the good in your life.

It turns what you have into enough, so pause to notice and appreciate what you often take for granted.

Act Responsibly:

Responsibility is the sense of accountability for your own actions and their consequences, thus building a strong character.

It involves acting with integrity and honour, which builds trust and respect. When you have a strong sense of responsibility, you are less likely to engage in unethical or immoral behaviour and are more compassionate and helpful towards others.

It also provides a sense of purpose and builds resilience which is important because it makes you more productive. Without responsibility, you are more likely to shirk duties or miss deadlines, leading to missed opportunities.

Be More Open-Minded

Open-mindedness involves considering diverse perspectives, ideas, and experiences. It is a positive character value that allows you to think critically and rationally.

Being open to other ideas and perspectives is essential for understanding the causes of problems and coming up with practical solutions. So, consider different ideas and perspectives outside your comfort zone.

Setting Boundaries At Work

June 4, 2023

Jaclyn Baker

mental health, mindset

Leadership isn’t just about what you can do; it’s also about knowing your limits. Boundaries can help you level up your leadership and reach your goals with ease!

Setting boundaries at work is essential for creating a safe and productive environment as they ensure everyone is aware of what is acceptable behaviour. And when we take the time to understand our boundaries, we can begin tackling the more profound challenges we face.

A lack of boundaries invites a lack of respect. To learn how to communicate your needs, create space for your best selves to emerge and take the time to ask yourself what you need to be your best self – it’s worth the effort!

See why boundaries are crucial for professional growth and how you can benefit from them.

Builds Trust By Creating a Conflict-Free Environment

Boundary erosion can lead to a breakdown of trust in relationships. Creating a conflict-free work-life starts with setting clear boundaries and communicating them to your colleagues. Unfair demands, disrespect, and politics can quickly lead to disputes, so it’s essential to be proactive in creating a positive work environment.

Boundaries help ensure everyone is on the same page and that no one is taken advantage of.

Helps to Reflect on Your Values and Priorities

When you know what you stand for, you can stand firm. Leadership is about finding the right balance between the needs of those you serve and the expectations of those you lead. So staying true to your values and priorities is important, no matter the challenge.

Well-defined boundaries will allow you to show up more assertively and authentically and act with courage and honesty.

Reduces Work-Related Stress

When you set clear boundaries, you will be better equipped to manage your time, energy, and attention, leading to lower stress levels.

While setting limits and boundaries to manage workplace issues, only accept a reasonable amount of work at a time.

This will help to prioritize your mental health and set boundaries that work for you!

Maintains a Good Work-Life Balance

Leadership is a 24/7 job. So achieving a healthy work-life balance is essential for leaders, as it impacts personal well-being and the success of their organization. You can ensure that both are addressed by defining your priorities, creating a schedule, and learning to say yes to requests and opportunities that don’t align with your preferences or boundaries.

The Power of Mindful Communication

May 27, 2023

Jaclyn Baker

mental health

Want to create meaningful connections with others?

A powerful tool you can utilize is mindful communication, which helps you foster more understanding and compassion by being aware of the present moment.

It can also help strengthen important traits like forgiveness, gratitude, decision-making, and leadership so you can build a community. Practicing these mindfulness techniques will help you continue to make strong connections and live a more peaceful life.

Try these mindfulness techniques and see the positive changes they can bring to your life!

Practice Self-Compassion and Self-Awareness

Remember to be kind to yourself by taking time to appreciate your own worth.

When you are mindful of your actions, you can make a positive difference in your lives and the lives of those around you!

So, start by treating yourself with the same kindness and understanding that you would show others!

Create Boundaries

Don’t be afraid to stand up for yourself and set boundaries when needed.

Creating healthy boundaries starts with understanding your emotions and triggers – so pay attention to your feelings closely. Taking these steps can help you build healthier relationships.

Your feelings are valid and deserve to be respected, so have confidence in the boundaries you set!

How to Deal With Feeling Overwhelmed

May 19, 2023

Jaclyn Baker

wellness

Feeling overwhelmed? Take a deep breath, remind yourself you’re okay, and this feeling will pass.

When anxiety strikes, it can feel like you’re stuck in a never-ending cycle of fog and fear. But don’t forget – you’re not alone!

Take a moment to pause and take care of yourself by stepping back and approaching your things from a different angle.

Here are three steps to help you get back on track and gain control.

Step 1: Step Away and Take a Deep Breath

When life feels overwhelming, it can help you step away from the source of your stress and focus on your breathing for a few moments.Deep breathing can help you reset and refocus on the present moment to tackle the tasks ahead with a clearer head.

So, create some distance from your busy life with deep breathing exercises to increase relaxation and reduce tension.

Step 2: Reprioritize By Creating a ”No” List

It’s ok to say no! You don’t have to do anything you don’t want to. To protect your time and space, you can create a ‘no’ list and stick to it!

By removing anything that doesn’t align with your wants or needs, you can step out of overwhelm and take care of your mental, emotional and physical health. Reprioritizing your to-do list and setting healthy boundaries for yourself can help you feel more in control of your schedule.

Step 3: Remember to Celebrate Your Wins

Sometimes it’s helpful to take a step back and appreciate all you have accomplished. It’s a great reminder of how far you have come!

Even if you’ve taken a small baby step toward your goals, it’s still progress. Acknowledging your hard work and appreciating yourself in the process can help you stay focused on the bigger picture! So, take the time to appreciate the little things and treat yourself because you’re worth it!

A Reflection on Gratitude Found in Small Moments

May 8, 2023

Jaclyn Baker

mental health

By: Betsy Pownall

In the morning, I read the paper. I read about a bank imploding, gun violence, intelligence leaks, and now it is time to walk Lulu. Lulu, our 6-year-old Chocolate Lab, is an urban dog from a hunting lineage. She came into our lives the week after the 2016 Presidential Election.

We head onto the forest path beside our house and I am alert for sound and movement. Last year a doe and her fawn nested in the forest when the plums in our tree were ripe. They ate the plums by day, slept in the forest by night.

One morning, the doe ran toward us, head down. Lulu panted, tail up, ears perched, a warning tug on the leash. I gripped the leash, and said to Lulu “stay with me, stay with me’, (salami helped). We steered a wide berth around her. The doe slowly backed up. Crisis averted.

We walk down the hill toward the easement. On either side of the easement is a fence and behind one fence is a hound, the other a dog. We are a block away and they start baying and barking. This lasts as we walk through the easement (Dog Aisle) and ceases when we are on the other side. Lulu ignores them.

When she was a puppy I had to carry her through Dog Aisle; she was terrified, literally shaking. Now she is 70 pounds and indifferent. (Who she cares about is a tiny dog behind a big fence on another easement, who barks and digs at the fence. Lulu barks and digs back, and I have to intervene. Is it the high-pitched bark? Small dog scent? Both? I don’t know. It’s really annoying.)

We come out to a street that winds up a hill which we walk up, we will turn at the top of the hill, meander through neighborhoods, and home.

Today there is a large flock of wild turkeys on the corner near the hills crest. Three strutting Toms are fanning their tails which are stippled with blue, red, white and black.

Since she was a puppy Lulu and the turkeys have peacefully co-existed. Today the Toms are paying attention to her, staring and fanning them. I don’t trust it. We walk across the street and continue up the hill.

This is the same corner where, during the 2020 McKenzie River fires, a cougar was sighted at 9 in the morning. Wildlife was driven off the mountains, confused by the smoke, the ash, and the scent of fire.

All year there were many random sightings of bear, cougar, fox, more than normal deer and turkey. It’s partly why I carry my flashlight. It feels good having it in my hand, even though it is false security.

There are others out, we know each other as morning walkers. We wave, say a quiet ‘hello’, and nod, but never engage in conversation. There is a silent agreement~this is a sacred time of day when we all must pay close attention to the present moment, to our surroundings, and breathe deeply.

An hour later, we return home. The newspaper folded up on the chair, it’s time to get ready for work. My phone screen has a list of notifications from CNN, the Washington Post, and Twitter. The bank is still imploding, guns still create violence, and intelligence is still leaking. After my urban walk with Lulu, who has hunting ancestors, I feel refreshed.

Mental Health Awareness Month: You Are Not Alone

May 8, 2023

Jaclyn Baker

mental health

By: Darcy Knight

Mental illness, by definition, differs from everyday feelings and reactions to difficult situations.

People who suffer from a mental illness may experience a serious disturbance in thinking, mood, or behavior.

This may have an impact on their ability to function effectively over a long period of time. They may have a decreased ability to cope with the basic aspects of everyday life.

Many people need help in regaining balance in their lives.

While millions of people struggle with mental health issues, it is easy to feel isolated or like there is something wrong with you.

Did you know:

1 in 5 U.S. adults experience mental illness each year.
1 in 20 U.S. adults experience serious mental illness each year.
1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year.
50% of all lifetime mental illness begins by age 14, and 75% by age 2.
Suicide is the 2nd leading cause of death among people aged 10-14.

(Facts provided by NAMI)

Mental health issues can have a radiating impact on your body and on those around you. Physical health can be impacted by mental health issues.

This includes an increased risk of cardiovascular disease, respiratory issues and even cancer. Your sleep can also be impacted, which creates a compounding impact. You experience an increase in physical and mental health issues due to not getting enough sleep, which then can result in you having more sleep issues.

Mental health issues, even less chronic ones, can have a significant impact on family and friend relationships. When you are depressed or experiencing severe anxiety, it is difficult to focus on anything outside of your own feelings at that moment, leaving little bandwidth to invest energy in the relationships with those around you. In a family, it can cause stress, tension and worry as well as the focus of the family becoming centered on the identified patient.

This is challenging for family members as well as not being an ideal situation for the person struggling.

Next Steps

It is helpful to familiarize yourself with the common signs of mental illness. Although each condition is different, there are common signs to watch for, such as feeling excessively sad or low, confused thinking or problems concentrating and learning, extreme mood changes, including uncontrollable “highs” or feelings of euphoria, prolonged feelings of irritability or anger, and avoiding friends and social activities.

In kids the signs might include changes in school performance, excessive worry or anxiety, hyperactive behavior, frequent nightmares, frequent disobedience or aggression, or frequent temper tantrums.

You can find a comprehensive list of signs and symptoms on NAMI’s website.

Recovery and relief from many mental health issues is possible. Proper diagnosis, therapy, medication if needed (including some new approaches that have shown promise for treatment- resistant depression, such as Spravato and Psilocybin), healthy habits, and self-care can all help to get you on the path towards feeling better.

Engaging in positive habits can help anyone feel better both emotionally and physically. Here are some suggestions for getting yourself and your loved ones on the healthiest path that you can.

Be physically active on a daily basis. Go for a walk with a friend or with your dog, do yoga, go for a bike ride, take the stairs, dance. You can fit multiple short periods of exercise in throughout your day.
Eat healthy foods. Healthy food gives your body the fuel it needs to heal. Eat the rainbow, get enough protein, limit sugar, and try to eat everything in moderation.
Sleep! A deficiency in sleep is linked to many chronic health problems as well as to depression. When you sleep, it is your brain and body’s time to grow and heal.
Limit substance use, including alcohol. You can weigh the risks vs. rewards of moderate alcohol use. But heavy use does not have any benefits and contributes to a number of health issues.
Engage with your support system. This is your psychological first aid. A hug. Someone to talk to. Someone who cares about you. Connection is vitally important to emotional well-being. Friends, family (for some), your job, your activities, social events, Etc. Go do whatever it is that makes you feel connected to others. Even just acknowledging a stranger as they walk by has been found to have a positive impact on feelings of connection.
Focus on gratitude. This is associated with greater happiness. Gratitude helps people feel more positive, enjoy good experiences, improve health, and build relationships.