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Alcohol Awareness Month

Jaclyn Baker
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The month of April marks National Alcohol Awareness Month. The first Alcohol Awareness Month was founded by Marty Mann, one of the early members of Alcoholics Anonymous.

Most adults in the United States who drink alcohol can drink moderately and without any issues. However, alcohol-related problems are the third leading preventable cause of death in the country. Alcohol use disorders affect about 15 million adults in the United States, and an estimated 90,000 people die from alcohol-related causes every year.

How do you know if drinking alcohol has become a problem for you or a loved one? Alcohol becomes a problem when it impacts your life in a negative way:

  • Has your personal or work life been deteriorating because of your drinking? 
  • Have you had times when you drank more or longer, than you intended? 
  • Are you drinking to feel better? 
  • Are you drinking to cope with stress or other problems? 
  • Do you feel anxious or irritable without a drink? 

If you recognize any of these symptoms in yourself, it may be time to evaluate the role that alcohol plays in your life. The National Institute on Alcohol Abuse and Alcoholism has some helpful resources, including their Rethinking Drinking page, which allows you to take a closer look at your drinking patterns and offers research-based information to help you decrease or quit drinking. 

Alcohol dependence claims the lives of more than 90,000 people every year. In 1987, and is the most used substance by youth and adults in the United States. For more resources and ways to get help, you can check out the resources below:

Alcoholics Anonymous 

SMART Recovery

 Understanding Alcohol Use Disorder | NIAAA

What Are the Treatments for Alcohol Use Disorder?

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Setting Stronger Boundaries

Jaclyn Baker
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Setting boundaries is so important – but more often than not is easier said than done.

Saying yes can open the door to new opportunities.

But saying no can help you establish a healthy relationship with yourself which in turn can help you maintain an appropriate work-life balance. 

There will be times when you may not know if you should say yes or no to something. 

Often our emotional response can help lead the way. 

If a specific request makes you feel tense, frustrated or uncomfortable, that is a common sign that a boundary is needed.

Keep on reading for a deeper dive into those emotions.

Tension

Some of us perform better under a little bit of pressure or tension – but too much of anything is not good.

Unresolved and/or intense tension can make it very difficult to relax, recharge and be productive throughout the way.

The next time you catch yourself experiencing tension, take some time to reflect and ask yourself if any event or person may be triggering that feeling.

If you can list one or more, that may be your body’s way of telling you something needs to change. 

Frustration

We all feel frustrated from time to time – whether it be at ourselves, someone else or an event.

Some examples include being stuck in traffic, having a disagreement with a friend or being unable to find a solution to a problem.

Feelings of frustration can sometimes be a sign that your current game plan may need some adjustments.

We may not be able to control everything.

But, we can often control more than we give ourselves credit for.

You can control how you approach things. 

You can control what you say yes to. 

And you can control your thoughts and behaviors. 

Discomfort

Feelings of discomfort are often followed by our gut communicating to us that something isn’t right.

Mild discomfort can be a positive thing and push us to step outside our comfort zone and persevere.

But moderate-severe discomfort can be exhausting and help us realize that a certain situation may be making us unhappy.

Final Thoughts

Our mind and body and very powerful and often have their own uniques ways of communication with us.

Deep down, if something doesn’t feel right to you, you have the power to flip the switch.

You can create new rules that can help protect both your emotional and mental energy.

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Feel Like You Have Too Many Things On Your Plate? Here’s What To Do

Jaclyn Baker
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We all have those days when our to-do list feels completely unattainable and stressful.  

Believe it or not, your to-do list may not be as intimidating as anticipated.

Just because a particular task feels complex doesn’t mean it is! 

An overwhelming to-do list has the potential to become a simple one with a few mindset shifts.

Make a Decision

Have you ever put off making a decision (big or small) due to the fear of making the wrong one?

The thing is, the longer we put off making a decision, the harder and scarier it tends to become.

It’s so easy to tell yourself…

 “Oh, I will decide once I have more information.”

Or,

“I can’t decide XYZ until I figure out XYZ.”

Even though decision-making isn’t always easy – it’s part of life. Procrastinating can be exhausting both physically and mentally.

Making decisions faster can help give you more time in the day to focus on other activities, which in turn can help you knock more items off your daily list. 

Come Up With a Strategy For New Tasks

We all have those tasks we do on a daily basis that are pretty smooth sailing. 

But what happens when we have to do something new?

Working on new tasks is unavoidable – whether it be personal or professional.

Doing anything new for the first time can be draining and potentially take twice as long as it ideally should.

The good news is there are several tactics out there that can help make completing new tasks easier and faster such as listening to music or munching on your favorite snack.

Give it a try and see what happens. 

Done is Better Than Perfect

Spending 3+ hours on a task that should ideally take around 30 minutes won’t necessarily result in a better outcome.

More often than not, overthinking tasks can lead to more mistakes and limit our ability to be creative.

Accepting and embracing that done is better than perfect can potentially transform your overall productivity. 

“Don’t mistake activity with achievement.” – John Wooden

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Equal Pay Day

Jaclyn Baker
,

By: Tanya Kramer, LPC

This year Equal Pay Day lands on March 15 and represents how much longer women need to work in order to earn the same amount as men in the United States.

The most recent statistics from “The National Committee on Pay Equity” reveal that in 2019, women earn 82 cents for every dollar earned by their male counterparts. 

The Equal Pay Act of 1963 clearly states that this act “prohibits sex-based wage discrimination between men and women in the same establishment who perform jobs that require substantially equal skill, effort and responsibility under similar working conditions.”

It is important to take Equal Pay a step further to examine the intersectionality of equal pay based on both gender and race. 

The impact is compounded from the US Census Bureau which was included in the article “Women of Color and the Wage Gap” written by Robin Bleiweis, Rose Khattar, and Joscelyn Frye.

The women’s workforce was negatively impacted by COVID as many women had to adapt to different jobs or quit in order to care for children at home 

Women are coming together through various ways to push back on this system.

But there is an impact that needs to be addressed. 

Some recent issues you may have heard about include the following:

  • Women’s Soccer settles lawsuit for $24 million dollars after a 6-year fight to guarantee equal pay. 
  • Anita Hill has a new podcast called “Getting Even” that covers the confirmation of Supreme Court Judge Clarence Thomas along with other equality issues including pay.
  • The news of Brittney Griner being detained in Russia, regardless of the drug charges, should raise awareness of why Brittney might have even been in Russia. 

For many female athletes, they don’t make enough money during their regular season in the United States, so they travel abroad during the off-season to play in other countries that actually pay them more money. This is an Equal Pay issue at the core. 

The Equal Pay for Team USA Act was introduced in July 2021. This bill, if passed, would “require that all athletes representing the United States in global athletic competitions receive equal compensation, benefits, medical care, travel, and reimbursement expenses, regardless of gender.”

New York Times Article “In 25 years the Pay Gap has Shrunk only 8 Cents” by Fracesca Donner and Emma Goldberg 

As the New York Times article listed above suggests, women may need to ask their colleagues who do the same job how much they make and if there is a gap, to advocate and negotiate. As this article stated, many people feel more uncomfortable pushing for equal pay since the pandemic. 

But it is a movement that happens through many smaller moments, along with bigger campaigns. Let us all play a role in change!

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When Things Don’t Go According To Plan

Jaclyn Baker
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Life is full of ups and downs, and things don’t always go our way.

Even the most thought-out plans can go sideways. That doesn’t mean you give up.

It just means you may have to re-route and change your path.

Channel Your Energy in a New Way 

Channelling your energy into a new engaging activity can help get your mind focused on something new and positive. 

Habits are great – however when we constantly do the same thing day in, and day out, we can find ourselves stuck in a rut.

Incorporating activities (big and small) into our day to day can help us look at things in a new way and re-set our motivation. 

Be Kind to Yourself and Others 

“Be careful how you are talking to yourself because you are listening.” – Lisa M. Hayes

The words we say to ourselves are so powerful. Even though it may not always feel like it, you have complete control over the stories you tell yourself.

A negative thought can quickly be transformed into a positive one if you allow it.

Being kind to yourself is just as important as being kind to others.

You have the courage within you to be kind! 

Be Honest With Yourself

Not all feelings are easy to pinpoint.

When there is so much going on, acknowledging how we feel isn’t always easy. 

Feelings such as disappointment, anger or sadness don’t always fade away on their own. 

Often they need to be noticed and reflected upon before they leave. 

The thing is, we can’t manage a feeling we don’t even know we have.

Setting aside 5 – 10 minutes a day to check in on ourselves and be completely honest about how we feel can help us become more in tune with our emotions.

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International Day of Transgender Visibility

Jaclyn Baker
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By: Tanya Kramer – LPC

The day to honor the Transgender Community was started in 2009 by Rachel Crandall, a US-based transgendered activist. 

Since 2009, this movement has grown with the help of social media to recognize and honor the transgender community all around the world.  

President Joe Biden officially proclaimed March 31, 2021, to be the International Transgender Day of Visibility in the United States. 

This day celebrates the resilience, contributions, successes and accomplishments of the transgender community. It’s also a day to recognize the important work that still needs to be done to achieve trans justice.

The International Transgender Day of Visibility celebrates places where transgender and gender-nonconforming individuals thrive. While also acknowledging the areas of continued oppression resulting in continued work for visibility and reform.

To learn more about the history of the International Transgender Day of Visibility, take some time to explore the National Today website.

To learn more about this day and access resources you can use in your local school, take some time to explore the GLSEN website:

To learn more about the Human Rights Campaign along with resources specific to transgender individuals, explore the Human Rights Campaign website:

To learn more about the resources available through Transactive Gender Project at Lewis and Clark, explore the following website:

Here are some resources to share or access yourself to continue the movement:

  • Book “Gender – A Graphic Guide” by Meg John Barker and Jules Scheele
  • Book “The Gender Creative Child” by Diane Ehrensaft, PhD
  • Book “The ABC’s of LGBT+” by Ashley Mardell
  • Book “Good Boy – My Life in Seven Dogs” by Jennifer Finney Boylan
  • Podcast “Gender Reveal” with Tuck Woodstock
  • Podcast “Gender Stories” with Alex Lantaffi
  • Youtube video interview with Micah Rajunov – who also wrote the book “Nonbinary Memoirs of Gender and Identity” along with Scott Duane

For individuals seeking Gender Affirming Medical Care, follow up with one of these resources:

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Autism Acceptance Week

Jaclyn Baker
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From March 28th to April 3rd, we can celebrate Autism Acceptance Week!

This is a time to recognize children, teens, and adults on the autism spectrum and spread awareness of neuro-divergence in our communities. Autism Spectrum Disorder (ASD) is a condition that is characterized by having challenges with social skills, speech and nonverbal communication, and repetitive behaviors.

This week is a great opportunity to learn more about autism and get involved with online groups or read more about it. 

Autism Acceptance Week also shows us the importance of acceptance. Whether it be self-acceptance or embracing everyone around us. The goal of this week is to listen and learn from others and see the world from another perspective. 

We can all take the time to understand one another on a deeper level. Now is our chance to show support and continue to appreciate the differences we all have. 

To learn more you can visit the resources below:

Autism Resources In the United States | Autism Awareness Centre Inc.

World Autism Awareness Week: A Message To The Public…| YouTube 

Events | Autism Speaks

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International Day For The Elimination Of Racial Discrimination

Jaclyn Baker
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March 21st is known as International Day For The Elimination Of Racial Discrimination. It is observed annually on this day to commemorate the time police in South Africa opened fire and killed 69 people at a peaceful demonstration against apartheid “pass laws” in 1960. 

Since then, it was decided that a week of solidarity would call to light racism and racial discrimination. Although many racist laws and practices have been abolished in some countries today, we still need to fight against racism that still is present. 

It’s important to remember that we are all human beings and born free and equal. To celebrate this day, we can challenge the discrimination in our society by supporting those who are marginalized. 

This year’s theme is “youth standing up against racism” to foster a culture of inclusion and anti-discrimination. It emphasizes the work that youth across the country are doing to stand up to racial injustice. 

Together we all have an opportunity to make progress and continue to fight against discrimination so we can build a safer community where everyone feels respected. 

Check out the resources below to learn more:

Youth Standing Up Against Racism – A Future Of Race Equality Is Within our Grasp | YouTube 

Anti-Racism Resource Library

10 Organizations That Support Racial Equality

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Developmental Disability Awareness Month – Deaf History Month

Jaclyn Baker
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By: Christina Bein – LCSW

March is often known to be the start of a new season, where we can move out of winter and into spring. It’s also a month of bringing awareness to Development Disabilities and Deaf History Month (from March 13 – April 15). 

In a world where people come in all shapes, colors and sizes, we also have variations in our developmental and physical capabilities. 

Some limitations in capabilities are more noticeable and some are less obvious – yet each person learns to find a way to navigate through the intricacies of being part of society.

During the height of protests and marches in support of Black Lives Matter in 2020, diverse groups of people came together to take a unified stand on how this country, government, police, etc – need to do better when it comes to how we treat and support our black communities.

In these protests, deaf people and translators came and represented. They also took it a step further to re-language how people sign “black” (referring to the people) to make it more appropriate, empowering, and respectful. 

The intersectionality of being black and deaf is a unique experience not often shared or discussed in mainstream society. 

During the 2020 protests, and even before it, black deaf people were targeted and misunderstood for using sign language, mistaking them for communicating gang signs. 

When protests were happening there was not enough clear warning to those of impaired hearing, inability to read lips because of masks, or other developmental disability to avoid nearness to flashbangs, gasses, and other tactics used by police forces to disperse protestors. 

The argument from the other side is that these particular persons should not attend protests. It speaks to how little society allows for the integration of developmentally disabled or deaf individuals to participate as their whole self.

What does it look like to help build an environment for our fellow human beings to show up as their whole self?

We could expand our understanding and help by being an ally to their advocacy, sometimes using our voices to amplify theirs to be heard.

Here are some local agencies whose mission is to support communities with developmental disabilities.

Local agencies & resources with information and events supporting developmental disabilities:

Community Pathways

Oregon Council on Developmental Disabilities

Compilation of services/agencies in Lane County

Oregon Association of the Deaf

Video for ASL “Black Lives Matter” from June 2020 during protests

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International Women’s Day

Jaclyn Baker
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On March 8th we celebrate International Women’s Day. This day is meant to recognize the cultural, political, and socio-economic achievements of women from all around the world. During this time we can remember the challenges women have overcome throughout history and bring the women’s rights movement to the forefront. 

The earliest Women’s Day was celebrated on February 28, 1909 in New York City and was sponsored by the Socialist Party of America.  It was encouraged by the women’s suffrage movement in New Zealand as well as originating from labor movements in North America and Europe during the early 20th century.  It is now a day to think about gender equality and how we can create equal opportunities for women across the globe. The 2022 UN theme for International Women’s Day is “Gender equality today for a sustainable tomorrow.”  The goal is to highlight the contributions of women and girls around the world in promoting climate change adaptation, mitigation, and response, in order to build a more sustainable future for all. (Wikipedia)

We can all come together to provide support to women who are facing oppression, prejudice, or violence. 

We can advocate for women by acknowledging the injustices they face and seeing how to create lasting change within our own communities. 

Learning more about women’s rights and the inequalities they still face today can help us to have open conversations about these topics. 

International Women’s Day is also a time to celebrate the accomplishments of women. Whether it be from iconic women figures in our society or the everyday achievements of women of our family, friends, and peers. 

We can all take a moment to think about the women in our lives who inspire us daily. 

For additional resources, you can check out the links below:

Organizations Committed To Diversity, Equity and Inclusion 

IWD 2022 Campaign Theme: #BreakTheBias

#BreakTheBias For IWD And Beyond Through Your Message To The World | YouTube

International Women’s Day | Books

History of International Women’s Day

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Eating Disorders Awareness Week

Jaclyn Baker
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February 28th to March 6th is Eating Disorders Awareness Week which is a time to raise awareness of eating disorders and those who have lived through the experience.  A 2007 study published in Biological Psychiatry, found that 0.9% of women and 0.3% of men had anorexia during their life, 1.5% of women and 0.5% of men had bulimia during their life, and 3.5% of women and 2.0% of men had binge eating disorder during their life.

The consequences of eating disorders can be life-threatening and the stigma often associated with these disorders can impede timely diagnosis and treatment.

This week is meant to provide hope and support to the individuals and families who have been affected by eating disorders. Shining a light on the realities of eating disorders and making way for more visibility of these voices can pave the way for change. 

It’s important to challenge the myths and stereotypes connected to eating disorders as well as being aware of the risk factors for developing an eating disorder, including family history, cultural ideals of thinness, perfectionism and depression or anxiety.

We can learn more about eating disorders by watching videos, reading books, and listening to stories of those who have struggled.

Having these challenging conversations about eating disorder awareness and prevention with family, friends, and peers can help us all explore the importance of self-compassion and self-esteem.

Ideas for self compassion include meditation, mindfulness, gratitude, mirror work, finding joy and asking for help

We can take time to think about body image and how we can promote more kindness to others and ourselves.

You can check out these additional resources below to learn more:

What Are Eating Disorders? 

Eating Disorders Anonymous 

Contact The Helpline | Neda

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