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​​Veteran’s Day

Jaclyn Baker

By: Tanya Kramer

Veteran’s Day is November 11th every year and pays tribute to all Americans living or dead, who are veterans.  A veteran is “a person who served in active military, naval, or air service and who was discharged or released therefrom under conditions other than dishonorable.”

This list captures the origins of this important day:

  • At the end of World War I, the fighting ended with the signing of an armistice which occurred at the 11th hour of the 11th day of the 11th month of the year – November 11th, 1918.  World War I was between the Allied Nations and Germany, which was known as “The Great War”.  The “Treaty of Versailles” was signed on June 28, 1919, which officially ended the war.
  • In 1919, President Woodrow Wilson proclaimed November 11th as the first commemoration of “Armistice Day.” Armistice means a “temporary cessation of hostilities.”
  • On June 4, 1926, Congress passed a resolution for a “recurring anniversary of November 11 should be commemorated by thanksgiving and prayer and exercises to perpetuate peace through good will and mutual understanding between nations”.
  • On May 13, 1938, the date of November 11th became a Federal Holiday known as “Armistice Day.”
  • In 1954, Congress amended the 1938 act that had made Armistice Day a holiday, striking the word “Armistice” in favor of “Veterans.” President Dwight D. Eisenheier signed this legislation on June 1, 1954. From then on, November 11th, Veterans Day became a day to honor all Americans of all wars.
  • In 1968, Congress passed the “Unifyer Monday Holiday Act’ ensuring 3 day weekends for all Federal Employees. This changed the date of Veteran’s Day to the 4th Monday in October.
  • In 1975, it became evident that the original day for Veteran’s Day carried significance due to the end of the fighting in WWI. For this reason, President Gerald Ford signed a new law returning Veteran’s Day to November 11th.

The number of Americans who have been in the service during times of peace and war is significant.

  • 4.8 million Americans served during WWI
  • 16 million Americans served during WWII
  • 5.7 million Americans were involved in the Korean War
  • Over 9 million Americans were involved in the Vietnam War

As President Ronald Reagan said in 1983, “Veterans know better than anyone else the price of freedom, for they’ve suffered the scars of war. We can offer them no better tribute than to protect what they have won for us.” 

In this current political climate, no words could be more true.

If you or someone you know is a veteran and you want to learn more about resources or benefits, here are some websites:

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Value’s Compass

Jaclyn Baker
,

By: Tanya Kramer

Everyone wants to “live their best life” in alignment to their values.  But to do this, we have to take some time to figure out the value structure so we can make life decisions based on that information.

Here are some simple steps to create your own Value’s Compass.  I recommend doing this exercise at least once a year as a self-check-in.  Before sharing the steps, here are some definitions to help the process.

Values – “a person’s principles or standards of behavior, one’s judgments of what is important in life.”

Integrity – “quality of being honest and having strong moral principles.”

Compass – “an instrument containing a magnetized pointer which shows the direction of magnetic north and bearings from it.”  People use a map and compass to navigate and move over land, sea, or wilderness. It can be used to reach a destination.

So, why do we call this exercise a Value’s Compass?  The answer is that we use our personal integrity to identify “our” core values (not necessarily the values of our parents, friends, school, community, etc.), and by doing this, we create a tool which we can use to make important decisions in our life.  If we make decisions in our life based on our personal Value’s Compass, then we increase our potential for life happiness and decrease the experiences of regret.

Creating a Value’s Compass:

  • Using this website, review the different values listed in the “card sort” list. Write down each one that is a value to you.
  • Add to the list characteristics that are important to you (ex. trust, respect, etc.), entities that are important to you (ex. family, friends, pets, etc.), experiences that are important to you (ex. education, adventure, travel, quiet, etc.), and anything else that you value.  ***This could be a BIG list.
  • Take this list you have created and circle the top 20 Values. This does not mean the other Values are unimportant but take time to discern which ones are most meaningful to you.
  • Now, put a star by your top 10 of the 20 Values circled.
  • Take these 10 top Values and see if any naturally group together (ex., physical and emotional health, adventure and travel, etc.)
  • Finally, identify 4 top Values or groupings of values and fill them in the visual below, but instead of writing “north, east, south, west,” write in your 4 top Values.
  • Create an arrow similar to an arrow that exists on a Compass used for navigating, and write the word “Integrity” at the end of the arrow.
  • Put this Value’s Compass somewhere you will see it often, and screenshot it for your phone.  Whenever you make a difficult decision, consider your top values.
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Understanding Substance Abuse as a Mental and Social Problem

Jaclyn Baker

By: Hailey Sullivan

Substance abuse continues to affect many lives. In the United States alone, 13.5% of the population was found to have overused drugs sometime in 2020. Meanwhile, at least 28.320 million Americans are dealing with alcoholism.

The common response to this is providing medical treatment. However, substance abuse is a problem that concerns not just the individual but the community. Others can be affected by living with someone diagnosed with substance abuse disorder (SUD). A 2017 report published by the Substance Abuse and Mental Health Services Administration titled “Children Living With Parents Who Have A Substance Use Disorder” supports this with a finding that parents with SUD are highly likely to neglect or abuse their children. Even more concerning is that the children are also predisposed to SUD, affecting future generations.

This is just the tip of the iceberg for substance abuse. Keep reading to understand why and how substance abuse is both a mental and social problem.

How is substance abuse a mental disorder?

SUD is characterized by the unrestrained use of prescription or illicit drugs, tobacco, and alcoholic drinks, as well as risky behavior like driving under the influence. This is because SUD alters an individual’s brain chemistry, resulting in poor judgment and impaired functioning in everyday life. To add to that, SUD patients may also be diagnosed with another mental disorder since both can be caused by similar genetics or environmental stressors.

These underscore the importance of mental health treatment for substance abuse. We discussed this in our article about the month celebrating mental health and addiction recovery. Even more importantly, we underscore that recovery should not be for the individual alone, but also the family and the community.

Why is substance abuse a social issue?

Substance abuse merits being called a social issue as SUD-caused poor judgment may affect the economic stability of an individual and their family. A 2022 study published in Clinical Therapeutics titled “The Drug Abuse Scourge and Food Insecurity: Outlining Effective Responses for an Underestimated Problem” stipulates that 70% of diagnosed addiction cases are correlated with food insecurity. Individuals with SUD are uninhibited from spending family money on obtaining substances. It was also previously mentioned that households affected by substance abuse often result in child neglect and abuse. Such cases may result in a child’s separation from their family, which spurs more social issues.

While a medical approach treats the ailments of substance abuse, a social approach deals with causes and effects beyond the individual. Doing so can help prevent substance abuse. As such, it is important to address substance abuse both as a medical and social problem.

What is being done to address substance abuse as a mental and social issue?

Conventional and research-backed treatments for substance abuse include detoxification. This aims to manage withdrawal symptoms as substances are kept away from the affected individual. There’s also the option of long-term stay rehabilitation centers, where those experiencing SUD can receive 24/7 support in following a structured treatment plan by specialists trained in clinical psychology. These experts are trained to diagnose and propose research-backed interventions based on observations of human behavior.

When it comes to dealing with substance abuse as a social issue, efforts are led by probation or correctional specialists. These professionals’ careers are backed in forensic psychology, equipping them with the critical thinking skills and perceptiveness necessary to create appropriate rehabilitation or transition plans. These plans carefully factor in the circumstances, preferences, and needs of each individual seeking support.

Beyond treatment and rehabilitation, concerned actors are currently looking to formulate effective, preventive solutions. incorporating substance abuse prevention into the educational curriculum alongside related efforts.

Substance abuse is an issue that concerns both the individual and society. A multidimensional overview of SUD’s medical and social aspects emphasizes that for long-term change, treatment must be accompanied by social initiatives.

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Setting Healthy Boundaries

Jaclyn Baker
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Setting healthy boundaries for yourself is an important part of self-care. 

Those personal boundaries allow you to be open about your limits and clearly define what you’re comfortable with. 

Write Your Boundaries Down

When a situation makes you feel uncomfortable, you can write it out to better understand why. 

Reflect on the emotions you felt at the time and be honest about what could have triggered them. 

Writing your thoughts down on paper can give you a healthy outlet to vent and organize your thoughts. 

Talk To A Loved One

It can help to reach out to a friend, family member or peer you trust when thinking about your boundaries. 

Talking your feelings through with someone who respects and values you is a great start. You can communicate what boundaries you want to set and let them know where you are coming from. 

It can also help to hear the boundaries they have set for themselves and build on the connection you share with them.

Build On Your Boundaries

You can set your boundaries in stages. In time, you can compile a list of your needs and think about what is beneficial for your mental health. 

Over time, you can build on your boundaries by thinking about your past or present experiences. 

“Boundaries are, in simple terms, the recognition of personal space.” – Asa Don Brown

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Integrating Relaxation Into Your Life

Jaclyn Baker
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Life is all about balance. Even on busy days, it’s so important to make rest a priority.

After all, rest can help you recharge your batteries, give you more energy and let your mind relax. 

When you hear the word rest, you may associate it with sleeping. 

But rest is so much more than that.

Here are three ways you can incorporate rest into your ongoing routine. 

Take A Personal Day

If you feel like you need a day to yourself, it’s okay to take one. Spending a weekend or even a weekday to step back and focus on yourself may be exactly what you need to get yourself back on track.

Blocking off some time for you can help you connect with your inner thoughts and truly unwind. 

Reflect Through Writing

Writing or doodling is a healthy practice you can utilize anytime or anywhere. 

Getting your thoughts, feelings, and experiences out on paper can help you stay in tune with yourself.  When it comes to writing, there are no rules. You can write about anything that comes to mind. 

If you’re stuck, there are several online tools that deliver fill-in-the-blank prompts.

A few examples include…

  • Today I am grateful for _______.
  • My friend ______ made me smile.
  • Tomorrow I am excited to______.

Limit Any “Noise”

Whether we realize it or not, our phones can be very distracting. Concentrating on your book or enjoying your meal isn’t always easy to do with a phone buzzing in the background. 

Putting your phone on silent or placing it in a different room during your rest time can help you establish a truly restful environment. 

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National Coming Out Day

Jaclyn Baker

Coming out is a process that can look different for everyone in the LGBTQ+ community, whether it be a gradual process or a sudden realization. 

It comes from exploring your identity and accepting yourself for who you are. 

For some, it can be challenging to navigate through these emotions. It’s not uncommon to have questions or to feel societal pressure from peers, but it’s important to remember that you are not alone. 

That’s why National Coming Out Day on October 11th is meant to be celebrated. This day was first founded in 1988 by Richard Eichberg and Jean O’Leary, who both fought for the rights of the community. 

National Coming Out Day marks exactly one year after the March on Washington for Lesbian and Gay Rights. It recognizes the brave people who are free to be themselves and acknowledges those who may not have a safe space to come out yet.

It’s a day to celebrate the courage it takes to live authentically in any way you choose, while still reflecting on those in the LGBTQ+ community who may not be in an environment where they can come out. 

If you or someone you know is needing to support to come out, there are ways to reach out: 

  • Thank them for having the courage and vulnerability to share with you.
  • Respect their wishes, whether they want to let others know or trust that you can keep it to yourself for now. 
  • Carry on with your relationship as usual and reassure them nothing has changed. 
  • Be prepared to offer them a shoulder to lean on. 

Allies or those in the LGBTQ+ community can all come together to learn more about visibility and highlight self-acceptance. To find out more information, check out the resources below. 

Coming Out Support | LGBT Foundation

10 Problems LGBTQ+ People Face When Coming Out

National Coming Out Day: Everything You Need To Know

20 Things to Know Before You Come Out and How to Go About It

The History of National Coming Out Day Contains Both Pride and Pain

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Indigenous Peoples Day

Jaclyn Baker

On October 10th, we can recognize Indigenous Peoples’ Day to honor their history and culture. 

This day was first known as Columbus Day, but in 1992, it became Indigenous Peoples’ Day as a sign of protest. The idea was first introduced in 1977 when the United Nations held a conference to address the discrimination against Native Americans, and it has shaped the day into what we know it to be now. 

Many remember the past 500 years of colonization that have led to the pain and trauma of Indigenous peoples’. 

According to Van Heuvelen from the Cheyenne River Sioux Tribe, “It can be a day of reflection of our history in the United States, the role Native people have played in it, the impacts that history has had on Native people and communities, and also a day to gain some understanding of the diversity of Indigenous peoples.” 

As a community, we can take the time to read Indigenous literature, attend events, and watch relevant movies. Check out the resources below for more. 

What Is Indigenous Peoples’ Day?

Ideas to Honor Indigenous Peoples Day 2022

Rethinking How We Celebrate American History—Indigenous Peoples’ Day

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National Plus Size Appreciation Day

Jaclyn Baker
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October 6th is National Plus Size Appreciation Day, which was created in 2017 to celebrate body types in all shapes and sizes. It’s also a time to open the conversation about how body image can affect self-esteem. 

What is considered plus size?  In the clothing industry, size 18 and up is considered to be plus size. But in the modeling industry, sizes 6-16 are considered plus size. So in the images we see everywhere in the media, the people modeling the clothes do not reflect the bodies of the people that will be wearing the clothes.  This perpectuates unhealthy and unrealistic expectations about how we should look.

The pressure to be skinny is often cloaked in the message of the need to be healthy.  While there is evidence that weight can impact your health, it’s not the whole story. Everyone can work on engaging in healthy behaviors, which can lead to feeling better about themselves at any size.  This may be eating well, exercising, interacting with friends, not smoking, limiting alcohol intake, regularly seeing your health practitioner, and meditating.  Everyone has a unique body and a unique life that got their body to where it is today.  Accepting others, accepting ourselves, and valuing everyone’s process, can lead us toward connection and away from judgment

Our bodies can be appreciated for all that they can do for us and not just for how we look. Everyone can feel confident in their body and be proud of what they can achieve with the body that they have. 

There are many role models that are leading the charge in body positivity. 

We can look up to powerful women in the media who advocate for self-love, including Lizzo, Demi Lovato, Serena Williams, and Mindy Kaling. They all share the same message: For everyone to love their authentic selves and create a positive relationship with their bodies. 

Let’s all remind ourselves and those around us that we are all valuable. Follow the links below to learn more. 

What Is Body Positivity?

The Path To Self-Acceptance 

Why Body Positivity Matters

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International Day of Non-Violence

Jaclyn Baker
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By: Betsy Pownall, LPC

On October 2nd, we can recognize the International Day of Non-Violence. This day was established in 2007 by the General Assembly to spread the message of non-violence and promote a culture of peace, tolerance, and understanding. 

The basis of non-violence is to achieve social and political change without causing physical harm or violence. Throughout the years, our society has adopted this way of protesting to fight for social justice worldwide.

Violence can affect millions of lives and impact communities all over the world. According to the CDC, there are over 1.4 million people treated for assault in emergency rooms, and nearly 25,000 lives are lost to homicide. It’s important to note that violence is the leading cause of death, especially for people ages 15 to 34. 

Yet there are social causes of violence that are also a factor, including systemic racism, bias, and discrimination, that can be a driving force or violence – making violence a greater risk for people of color.

When we take the time to educate ourselves about the violence in our communities, we can develop plans to reduce violence. Many organizations strive to put an end to violence and transform social norms. 

Together we can work to advocate for a safer community for our family, friends, and peers. For more resources, check out the links below.

International Day of Non-Violence

Futures Without Violence

National Center on Domestic and Sexual Violence 

National Family Justice Center Alliance

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Domestic Violence Awareness Month

Jaclyn Baker
,

By: Betsy Pownall, LPC

Domestic Violence Awareness Month (DVAM) was launched nationwide in October 1987 as a way to connect and unite individuals and organizations working on domestic violence issues while raising awareness for those issues. Over the past 30+ years, much progress has been made in supporting domestic violence victims and survivors, holding abusers accountable and creating and updating legislation to further those goals.

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Tips on Talking to Loved Ones in a DV Relationship

Jaclyn Baker
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By: Betsy Pownall, LPC

It is difficult to know what to say when someone shares that they are in an abusive relationship.

Whether it be a friend, family member, or client, there is this moment of pause~the thought of, “How I respond right now will really matter.’

Here are some tips on what to and not do to/say when someone discloses this vulnerable fact of their lives.

What to say:

  1. “I’m sorry this has happened (or is happening) to you.”

Acknowledge you have heard what has been said, that you heard it and are listening. Acknowledge the courage it takes to disclose abuse and the strength it takes to survive. This is your opportunity to empathize.

  1. “No one deserves to be abused.”

This is a universal statement and an opportunity to connect with the survivor.

  1. “It’s not your fault.”

Don’t minimize the violence or blame the victim. The batterer is accountable and responsible for his/her choices and behaviors.

  1. “You are not alone.”

Violence in relationships is a widespread social problem, yet the victim often feels very alone. By generalizing, we can help the survivor understand that the abuse is not about who they are or what they did but about their partner’s attempt to maintain power and control.

  1. “There is help.”

Empower the survivor by offering information choices, safe space and support.

What not to say/do:

  1. Give advice.
  2. Change the subject.
  3. Ask trivial questions.
  4. Intellectualize the problem.
  5. Become emotional.
  6. Make decisions for them.
  7. Be evasive or elusive.
  8. Handle everything yourself.
  9. Ask ‘why’ questions.
  10. Pity them.
  11. Indulge in silly witticisms.
  12. Become insensitive or cold.
  13. Cut communication.
  14. Be judgmental or rejecting.
  • Don’t blame. The survivor is not at fault for the violence. It is never okay for one person to use force against another. Avoid questions that may sound blaming, such as “why don’t you just leave?”
  • Don’t participate in the denial. Violence does not change on its own; it often escalates. It will not simply ‘get better’.
  • Keep in mind: Battering is against the law.
  • Don’t ignore the danger. Is there a gun in the house? Are there children in the home?
  • Don’t focus on leaving if this does not seem to be a safe option. Help the survivor find ways to be safe.
  • Encourage developing a safety plan.
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Domestic Violence and Firearms

Jaclyn Baker

By: Betsy Pownall, LPC

Domestic violence is the willful intimidation, physical assault, sexual assault, and/or other abusive behavior; a systematic pattern of power and control perpetrated by one intimate partner against the other. It includes physical violence, emotional violence, sexual violence, and economic and emotional/psychological abuse.

All information below is from the  National Coalition Against Domestic Violence: 

Did you know? 

  • More than 10 million adults experience domestic violence annually.
  • 1 in 4 women and 1 in 10 men experience sexual violence, physical violence, and/or stalking by an intimate partner during their lifetime.
  • 23.2% of women and 13.9% of men experienced severe physical violence by an intimate partner during their lifetime.
  • Abusers’ access to firearms increases the risk of intimate partner death at least five-fold. 

Firearms as tools of terror:

  • Firearms are used to control, terrorize, and intimidate victims and survivors of domestic violence; most intimate partner homicides are committed with firearms.
  • An abuser’s access to a firearm increases the risk of death by 1,000%.
  • Women in the United States are 11x more likely to be murdered with a gun than in other high-income nations.
  • Possession of a firearm does not make a woman safer: an abused woman’s purchase of a firearm increases the risk of intimate partner violence by 50% and doubles the risk of firearm homicide by an abusive partner.

Domestic Violence in Oregon: 

  • 39.8% of Oregon women and 36.2% of Oregon men experience intimate partner violence and/or intimate partner stalking in their lifetimes.
  • On a single day in 2020, 59% of Oregon’s domestic violence programs reported serving 1,123 adult and child victims of domestic violence. In 24 hours, 300 hotline calls were received, averaging 13 contacts per hour. Victims made 118 requests for services that were unmet due to a lack of resources.
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