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June is for Pride

Jaclyn Baker
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By: Christina Bein 

“There will not be a magic day when we wake up and it’s now okay to express ourselves publicly. We make that day by doing things publicly until it’s simply the way things are.” – Tammy Baldwin (Senator).

Pride Month celebrates LGBTQQIP2SAA which stands for lesbian, gay, bisexual, transgender, questioning, queer, intersex, pansexual, two-spirit (2S), androgynous, and asexual. Portland has been organizing Pride Month events since the early 1970s. Now it amasses attendants from all over the Pacific Northwest region for the Pride Parade to celebrate the freedom of self-expression and love.

LGBTQ+ has been a part of the human experience for centuries. It can even be traced back to ancient written text and artistic depictions from the time of Alexander the Great. It is well known that history has been recorded, destroyed, and reshaped by the perspectives of powerful male figures throughout time. Whether these figures were in support of or in restriction of the LGBTQ+ community, it remains the same that this way of identity and love has transcended time and will continue to do so.

In today’s documenting of the times, states like Florida and Texas have legislators restricting education and medical treatment for LGBTQ+ related topics. These bills marginalize this community, out individuals before they may be ready, punish them for it, and penalize professionals that try to help. This takes away protection from these individuals and perpetuates discrimination that do not allow people to be their whole selves. These bills take away basic rights and isolate people from support, help, or compassion.

Pride is also about persevering. On a local level, Basic Rights Oregon is an organization that was formed in 1996 to fight against anti-gay ballot measures. It works to reform policies to create a safer environment for the LGBTQ+ community, which has contributed to Oregon being ranked as one of the top LGBTQ+ friendly states in the U.S. To echo Tammy Baldwin’s sentiments, it is important to normalize the expressions of LGBTQ+ so that people can safely show up as their whole selves.

Check out these links to learn more about Oregon’s history and continued efforts in supporting the LGBTQ+ community.

Basic Rights

Gay and lesbian rights movement

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Best Friends Day

Jaclyn Baker
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Did you know that June 8th is Best Friends Day? It’s a time to celebrate the social connections we have made as well as recognize the benefits that building strong social connections has on our lives.

It’s no secret that friends do so much for us–spending time together, celebrating the good times, and comforting us in the hard times. But having a social connection is also beneficial for our well-being and mental health.

Friends can:

  • Boost happiness and reduce your stress. 
  • Improve self-confidence and self-worth. 
  • Increase your purpose. 
  • Help you cope with challenges you may face. 

On this day we can also remind ourselves of the power of social connection. Research indicates that a lack of human connection can be more harmful to your health than obesity, smoking and high blood pressure. The pandemic has decreased our in-person connection while also increasing our online interactions.  While technology can help to connect us in new ways, excessive screen use also disconnects us from nature, from our own thoughts, and from others. We need face-to-face interaction in our lives and losing that piece of our society over the last two years has not been healthy.

If you are searching for ways to expand your social connections and make new friends, try some of these suggestions from the Canadian Mental health Association

  • Join a new club, or try out a group activity
  • Reach out to an old friend you’ve lost touch with
  • Volunteer for a cause you care about
  • Eat lunch in a communal space
  • Introduce yourself to your neighbours
  • Ask someone for help when you need it
  • Do a random act of kindness

Now is the time to check in with friends and acquaintances and let them know that they are important to you. 

For more resources, check out the links below. 

7 Thoughtful Ways to Celebrate National Best Friends Day

Connect With Others | Mental Health America

The Power of Friendship

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Social Media Day

Jaclyn Baker
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June 30th is Social Media Day – which is a time when we can recognize both the positive and negative impact it has made on our world. 

This day was first launched by Mashable on June 30, 2010, and it was meant to show how social media has been used all across the world to connect us.

Over the years, social media has become a form of communication and has been a platform that family, friends, and peers have used. Whether they share posts, photos, and videos about their lives. 

It has been a useful tool where we can share opinions with others, stay informed about news or trending topics, and keep up to date with one another. And teens as well as younger kids are increasingly participating on social media platforms.

For teens, social media can have the same benefits of connection, community involvement, finding like-minded people, and enhancing creativity through sharing art or music.  As most teens will tell you, they feel left out if they cannot participate in this arena with their friends. 

However, it is also important to acknowledge how social media can affect mental health and wellbeing and to be aware of some of the dangers.  This includes self-esteem issues, anxiety, depression, cyberbullying, social media addiction, and low-quality sleep. It can also result in feeling left out or feeling inadequate.  Very few people, teens or adults, put their worst life moments out for all to see.  We share the highlights.  And constantly viewing people’s good times can lead us to forget that these posts are just one facet of life, that also has sadness, pain, and stress.  It can create an unrealistic expectation for what their everyday life should be like.

We can help children and teens to understand the issues associated with social media and to approach it with an understanding of how it works behind the scenes.  Teaching our kids positive social media use is an important skill.  But if anyone has ever tried to have these conversations with their children, you quite likely were met with defensiveness, anger or denial.  Social media and connection to friends become so powerful that they do not want to hear anything negative or are scared you will take it away.

Psychology Today had a recent article by Sophia Choukas-Bradley Ph.D. that offered some suggestions for starting the conversation with your child.  Read her full suggestions here

Don’t lecture–it puts them immediately on the defensive and they may just tune you out.  

Ask open-ended questions.  Use the questions to find out more about what they like about social media.  Let them be the experts and help them explore their thoughts through open-ended follow-up questions.

Practice active listening, instead of proving your own point.  You aren’t really listening if you are planning what you will say next and your child will feel that.

Validate their feelings, don’t dismiss their concerns.  Don’t reassure them or discount their feelings.  They feel them even if it doesn’t make sense to you.  Try reflecting back on what they said in slightly different words.  Validating their feelings will help make them feel safe to open up more. 

Keep talking, don’t give up.  Sometimes the talks will go well, but they won’t always go smoothly.  Addressing these issues is an ever-evolving process.

Another idea is to watch movies or documentaries about social media and then discuss it with your kids. 

The Social Dilemma A shocking look at the inner workings of social media companies as well as the algorithms they use to keep us engaged and scrolling.

Screened Out  The film addresses tech addiction in the modern age. Filmmaker Jon Hyatt and his family take the viewer on a journey through the life-changing effects of screen addiction, how the tech industry hooked global consumers and its impact on our lives. See the trailer here

For more resources, check out the links below. 

Just How Harmful Is Social Media? Our Experts Weigh-In

The Evolution of Social Media: How Did It Begin, and Where Could It Go Next?

The Power of Social Media

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Juneteenth

Jaclyn Baker
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By: Tanya Kramer

On June 19, 1865, Major General Gordon Granger and 2,000 Union troops arrived in Galveston, Texas.  

They delivered the message that all enslaved black individuals were free by executive decree.  At the time, it was believed that there were about 250,000 enslaved people in this area who were informed of their freedom.  

This message of freedom came to Galveston almost two years after President Lincoln wrote the Emancipation Proclamation and two months after the Civil War ended.  

Juneteenth, considered the oldest African American Holiday, is a blend of two words, “June” and “nineteenth”.

Opal Lee, who is 95, is considered the “grandmother of Juneteenth” because of her lifelong mission to bring national awareness to this important date with the desire for it to be a federal holiday.

On June 17, 2021, she completed this mission when President Biden signed into law Senate Bill 475 (S 475) making “Juneteenth” a federal holiday.

For more information, you can visit the following links: 

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PTSD Awareness Month

Jaclyn Baker
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By: Betsy Pownall

June is Post-Traumatic Stress Disorder (PTSD) Awareness Month. PTSD is a complex disorder caused by witnessing or experiencing trauma.

While PTSD was recognized as an official mental health disorder in 1980, it has been part of being human since time began. PTSD has been called many names such as “shell shock” during WWI and “combat fatigue” in WWII. 

However, PTSD does not just affect veterans. It can occur in anyone regardless of age, ethnicity, nationality, culture, or socio-economic status. 

Statistics:

PTSD affects 3.5% of U.S. adults every year. 

One in 11 people will be diagnosed with it in their lifetime. 

Women are twice as likely as men to have PTSD. 

U.S. Latinos, African-Americans and Native Americans are disproportionately affected and have higher rates of PTSD than non-Latino whites. 

The U.S. military is highly affected by PTSD. 

Veterans deployed in Iraq and Afghanistan have an 11-20% risk to develop PTSD while veterans of the Vietnam War face a 30% risk of developing PTSD. 

Causes: 

PTSD has a variety of causes and affects individuals differently. It may occur in people who have experienced or witnessed a traumatic event such as a terrorist act/war/active combat, natural disaster, serious accident, rape/sexual assault or who have been threatened with death, sexual violence or serious injury. 

A diagnosis of trauma usually requires a person to have direct exposure to a traumatic event, but it can also be indirect exposure. It can also occur as a result of repeated exposure to traumatic events. 

Symptoms and Diagnosis of PTSD – Individual Differences: 

Trauma affects people in different ways with varying severity. 

Some people seem to be more protected, or resilient when exposed to trauma while others may be more vulnerable to the effects of trauma. 

Different trauma creates different triggers; it is impossible to know how a severe traumatic event will affect an individual. 

Recovering from trauma is a highly personalized process. 

You have the power to help people with PTSD, even if you are not a mental health professional. 

  • Get familiar with local resources just in case a friend or loved one needs support
  • Listen to the issues and concerns of those affected by PTSD 
  • Read about PTSD to better understand it.

Resources:

The Trauma Healing Project 

VA Benefits 

Local Trauma-Informed Care Resources  

PTSD: National Center for PTSD 

The National Institute of Mental Health (NIMH)  

Books: 

There are a lot of good books on trauma. 

Trauma and Recovery: The Aftermath of Violence – From Domestic Abuse to Political Terror, by Judith Herman, M.D.

My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending our Hearts and Bodies, by Resmaa Menakem

The Politics of Trauma: Somatics, Healing, and Social Justice, by Staci Haines

When They Call You a Terrorist: a Black Lives Matter Memoir, by Patrisse Cullors and asha bandele

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International Yoga Day

Jaclyn Baker
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By: Jen Champion

Vista Wellness Center will feature a free gentle yoga practice for the community on International Yoga Day, June 21, 2022. This is our local celebration in conjunction with hundreds of events worldwide. 

International Yoga Day is the official United Nations promotion of individual global health, harmony, and peace. This event’s origins date to 2015, when nearly 36,000 people, including political figures worldwide, performed 21 yoga postures for 35 minutes in New Delhi.

The event calls for the practice of joy in movement, compassion, kindness, and experiencing togetherness among all cultures. We can grow to recognize the kindness inherent in each of us and help strengthen the bonds that bring people together. Set an intention today to find value in everyone. Make a conscious effort to uphold and respect each other. Foster self-care and worth to help build individual resilience and strengthen our local and global communities.

Yoga helps people gain positive momentum toward good health and act from a place of friendliness and compassion. We can better realize our unlimited potential of self and our collective consciousness to support whole health throughout the whole world.

Join Instructor, Jen Champion and enjoy supportive yoga guidance in a safe place: 4-5 pm, Vista Wellness Center, 1531 Pearl Street, Eugene

Acting As If You Feel Motivated

Jaclyn Baker
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Let us know if any of these thoughts sound familiar?

“I would have been able to finish that task if I had more motivation.”

“How come some days I feel motivated, but some days I don’t?”

“I wish I knew the secret to becoming motivated!”

Now, motivation is an interesting thing as it can come and go in waves. Plus, some of our actions can slightly impact it, such as our sleeping patterns, eating habits and overall thoughts.

The following hacks may not be able completely transform your overall motivation, but they can certainly help! 

Practice Compassion

Whether you are having a good or bad day, it’s key to be kind to yourself. Pushing yourself too hard and not respecting your limits can bring on added pressure.

That feeling of pressure can actually make us more likely to procrastinate due to the fear of not being good enough.

On the flip side, when we treat ourselves with compassion, our motivation and willingness to succeed can increase.

Set Healthy Rewards 

Setting small rewards for yourself throughout the day can be very motivating. These rewards don’t have to be significant by any means. Plus, it’s always nice having something to look forward to.

You can set up a little reward system for yourself based on milestones.

Let’s say you have to complete a 5-page PowerPoint for work. Every time you finish one slide, you can treat yourself to a snack or watch a show for 20 minutes. 

Incorporate Fun Tasks When You Can 

We are much more likely to put off tasks we find boring or scary. Pairing something we don’t love with something we do – can help make the task at hand much more fun. 

You can listen to music or a podcast while running errands, call your best friend while cleaning the house, or watch your favorite show while cooking dinner.

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Embracing The Present Moment

Jaclyn Baker
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Do you ever catch yourself thinking about something you wish you had done differently years ago?

Or what may or may not happen at work 3 weeks from now?

Reflecting on events that have happened in the past or that may happen in the future isn’t uncommon. 

Those types of thoughts can often pull us away from the present moment.

Embracing living in the moment can help us focus on what matters most and make the most out of every experience. 

Notice The World Around You

How often do you take in your surroundings and appreciate the little things?

Taking the opportunity to look at the world around us can show us the beauty of life. 

Who knows – you may end up seeing something beautiful you never noticed before in your own backyard.  

Do One Thing at a Time

When we have so much on our plate, it’s easy to want to knock everything off the list as fast as possible.

However, doing too many things at once can be very distracting and take us away from the enjoyment of each task.

Here’s an example. Have you ever attempted to study for a test or catch up with a friend on the phone while making dinner?

Doing two or more tasks at once that require a good amount of concentration is not easy.

Every activity or task we do matters and should be enjoyed.

Accept Things As They Are

Learning to let go of what has happened and accepting who we are today can get you one step closer to embracing the present moment. 

We may not be able to know where life will take us – but we can learn to accept things as they are today and enjoy life.

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Relieving Stress One Habit At A Time

Jaclyn Baker
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Stress is a normal part of life.

We may not be able to control every situation, but we can find ways to minimize potential stressful events through our actions.

Be Prepared

Let us know if any of these thoughts sound familiar…

Oh, I’ve got to print out those directions before my hike next week. 

I have that big presentation tomorrow. I can’t forget to email my boss those notes. 

I can’t forget to get gas before my road trip this weekend.

Sometimes those tasks can take a lot longer than originally anticipated.

When time is of the essence, basic activities such as filling up gas can be quite stressful. 

Knocking those chores off the list sooner rather than later can take a huge weight off your shoulders. Every task completed is one less thing to worry about. 

Make a Habit of Setting Reminders

Regularly keeping your eyes on your watch throughout the day can be exhausting and prevent you from living in the present moment.

Setting aside 5 – 10 minutes every night before bed to set alarms for important events the following day is a great habit to get into. 

If you like, you can even set your alarm a few minutes earlier than necessary – in case you need a little buffer time.

Have an Appropriate Backup Plan

Even the most well-thought-out plans aren’t guaranteed to go smooth sailing every time, and that’s okay!

Life is unpredictable and frustrating events do happen.

Even if you leave your house 30 minutes earlier than necessary to get to a meeting, you still might be late.

Brainstorming a few solutions or backup plans in advance can give you some peace of mind. 

For example, if you get stuck in heavy traffic and don’t think you’ll be able to make a meeting on time, you can pull over and do the meeting from the car or let them know you will be there as soon as you can and encourage them to start without you.

Having those backup plans in place ahead of time can help prevent any stress or anxiety on your journey. 

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Mastering The Art Of Conversation

Jaclyn Baker
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Do you ever feel intimidated in social situations?

Have you ever wanted to walk up to someone new but didn’t know what to say?

Do you ever have a tough time holding a conversation? 

Mastering the art of conversation is possible. 

The following steps can help you feel more confident and comfortable during your next social interaction.

Get Ready

Not all of us can jump right into a conversation, and that’s okay! 

Sometimes all we need is a little mental preparation.

Before diving in, you can practice deep breathing or repeat positive affirmations. 

Instead of worrying about what the other person may say, you can think about what you may learn or gain from the conversation. 

Keep It Light

When meeting someone new, keeping topics light can be a lot less intimidating. 

Starting simple is the way to go. 

You can ask the other person where they are from, compliment their outfit or ask how they know the event organizer. As time goes on, you can dive into deeper topics when/if you feel comfortable. 

Listen And Learn

We can get to know others through active listening and taking an interest in their opinions. 

We may not agree with everything other people say, but we can listen and learn from their perspectives.

Don’t be afraid to dive in and ask them how they feel about certain topics. Their answers may surprise you. 

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Non Violent Communication, By Marshall Rosenberg (Book Review)

Darcy Knight

Reviewed by: Chelsea Hauer.

Marshall Rosenberg, was a moving American author that changed the lives of many as a dedicated teacher, peacemaker, and visionary leader. He was raised in Detroit and later completed his undergraduate at the University of Michigan. Marshall then received his Ph.D. in Clinical Psychology from the University of Wisconsin in 1961.

“What I want in my life is compassion, a flow between myself and others based on a mutual giving from the heart.” -Marshall RosenbergIn his book, Non-violent Communication (NVC), Marshall “helps people to exchange the information necessary to resolve conflicts and differences peacefully.” Speaking and listening from a place of compassion and the heart while learning to hear the deeper needs within ourselves and others, thus enriching the lives of ourselves and others. After reading NVC you are able to empower yourself to facilitate real connections to ones self and others.

Before I read NVC, I was speaking from a place of domination, just as I was taught growing up. I was very open to reading this recommended book as I was yearning for a new way to communicate. In the past, I was often looking at things as either right or wrong, good or bad, and looking only outside myself.   My conversations were not producing good results.

Prior to reading NVC, I was speaking from a place of domination as I had observed growing up. I was open to reading this recommended book as I was yearning for a new way to communicate. In the past, when I was looking at things as either right or wrong/good or bad, and looking only outside myself, my conversations were not producing good results. In NVC, I learned I could shed these old habits and build upon new ones. I know words can be powerful and I wanted my words to come from a place of positivity. Words no longer had to lead to hurt and pain, I no longer had to make demands and could now practice requests. A new way of communicating was to be learned!

I soon cultivated the ability to listen to my feelings, express my needs, and accept answers that I didn’t want to hear. I learned I have options on how I receive information, no longer taking things so personally. I also have options on how I respond to others. By learning to connect to my feelings with what I observe, using ”I feel” statements, and listening for the underlying needs of others, today I am now capable of having more meaningful conversations in my life.

I like to consider this book an active workbook that I keep on my shelf to peer into from time to time, as I sometimes forget the four components of NVC: Observations, feelings, needs, and requests. First observing what is actually happening, identifying how I feel about what I just observed, detailing what needs of mine are in conjunction or in line with the feelings I just identified and followed by action, a request. An example provided in the book states, “Would you be willing to put your socks in your room or in the washing machine?”

I would highly recommend the book for anyone that wants to learn more about themselves, flourish and grow in their relationships, both interpersonally and professionally, while sharpening their skills in authentically connecting to others.

Older Americans Months

Jaclyn Baker
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By: Christina Bein – LCSW 

What does aging mean to you? How does your family talk about it? What does your community say about it? 

In the media, it seems like aging is stereotypically frowned upon. Oh wait, don’t frown because that might cause wrinkles. 

There’s a mainstream obsession with preventing aging that takes away from the beauty that marks a long-lived experience. 

The Administration for Community Living ( acl.gov) is taking a path this year in celebrating Older Americans Month with the theme of recognizing how older adults can age well in place. This takes a look at how older Americans can still engage in participating in their community and living independently for as long as possible. 

EasterSeals Oregon is a local non-profit organization that is celebrating Older Americans Month and offers suggestions of socializing with neighbors, taking a virtual course to learn something new, or offering to teach others about a known skill. 

The emphasis is on seeing the value of building community.

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