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Martin Luther King Jr. Day

Jaclyn Baker
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By: Jen Champion

Dr. Martin Luther King, Jr. is an inspiration. He acted with compassion and nonviolence towards all people. His actions sought to bring freedom, peace, and equality to our community, country, and world.

Dr. King said, “Nonviolence means avoiding not only external physical violence but also internal violence of spirit. You not only refuse to shoot a man, but you refuse to hate him.”

Deeper in history, around 400 CE, we see this theme in Patanjali’s Yoga Sutras. In this classical yoga text, there are eight limbs of yoga, revealing the importance of having moral discipline and restraints known as Yamas. One of the Yamas is Ahimsa, Sanskrit for nonviolence. We are to cause no injury with our deeds, words, or thoughts. The code advises to be gentle to oneself and all creation and refrain from all forms of violence, including criticism and judgment.

Most of us have visited the cycle of self-doubt and criticism. When we can recognize the behavior, we can begin to change it. It becomes easier to acknowledge our harsh thoughts and create space to ignite compassion, understanding, and forgiveness. We can find the courage to move forward with grace and be a positive force in our lives and communities.

Dr. King said, “In the nonviolent army, there is room for everyone who wants to join up. There is no color distinction. There is no examination, no pledge, except that, as a soldier in the armies of violence is expected to inspect his carbine and keep it clean, are called upon to examine their greatest weapons: their heart, their conscience, their courage, and sense of justice.”

King’s messages are valuable lessons we can uphold today. He emphasized, “You don’t have to see the whole staircase; just take the first step.” This inspiration reminds us that small changes and steps can lead to significant differences. May we all be encouraged to practice Ahimsa with all life and live with a peaceful consciousness steeped in compassion, peace, and equality.

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New Year’s Resolutions – Stages of Change

Jaclyn Baker
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By: Tanya Kramer, LPC

Everyone’s New Year’s resolution journey is unique, and what works for someone else may not work for you.

With that being said, here are a handful of best practices that may be able to help you set resolutions this year.

Image Source

Consider what “Stage of Change” you are at right now. 

Please see the Stages of Change graphic above. 

Once you’ve acknowledged where you are at now, see if you can move a step closer to taking action. 

Then you can decide if you are ready to take action by January 1st. If you are not, that is completely fine – don’t rush it. 

Make a plan before taking action and then decide when you would like to start taking action. 

On the designated date, take action on your resolution. This date doesn’t have to be January 1st if you need more time.

If you slip, hold yourself with grace. What did you learn? Are there additional steps you may need to add to your plan? Take action again.

How Do I Make a Plan Before Taking “Action”?

While creating your plan, you’ll want to think about the current patterns and behaviours you would like to change.

You will also want to see if anything needs to be addressed before getting started. 

If you are a visual learner, it can be helpful to draw yourself a map.

Brainstorm any barriers that might impact your success and then come up with possible solutions. 

Example – Quitting Smoking

 

In the example above – the individual realized that they tend to smoke while studying, in the morning, when they are bored, and during social events. 

Quitting smoking or any habit for that matter can’t be achieved overnight, and there may be some setbacks along the way.

Now, setbacks are all part of the process. Even if your journey doesn’t turn out as planned or takes a bit longer than anticipated, don’t give up!

You can achieve anything you set your mind to!

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Dry January

Jaclyn Baker
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After the rush of the holidays, some want a change from the sweet drinks and the bubbly. You do not need to have a problem with alcohol to be able to gain benefits from taking a break from it.

This is where Dry January comes in. It’s a time where many people choose to avoid alcohol for the entirety of the month. 

For some, they believe it is a chance for them to start the year off fresh. Others might like to try something different.  And it is a chance for anyone to make a positive impact on their health. 

Here are some ways drinking less alcohol can be beneficial for our overall well being:

  • When we drink alcohol it can decrease our restorative REM sleep. Giving it up for a month may improve our sleep and give us more energy. 
  • We can boost our moods with less alcohol as excessive alcohol consumption has been shown to impact the chemistry of the brain by decreasing the brain chemicals that are linked to energy levels and good mood. 
  • It can also affect our long-term health. Cutting out alcohol can lower our blood sugar, reduce cholesterol, and decrease headaches or heartburn. 
  • Cutting back can also improve the skin’s appearance as alcohol causes dehydration of your skin as well as puffiness and acne.
  • Decreasing alcohol use can help us maintain a healthy weight. Alcohol is empty calories on top of gaining VIP status in your body’s processing of calories for energy.  So it jumps the line ahead of other food items that may offer more nutritional benefits.

Cutting back can also help us save more money. We may not even be aware of how much it costs to purchase drinks but it can add up. With Dry January, we can give our wallets and our bodies a healthy break.

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Celebrating Louis Braille on His Birthday

Jaclyn Baker
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When we think about the past, we can honor those whose inventions have impacted the world we know today. One of those people is Louis Braille. As we approach January 4th, the birthday of Louis Braille, we can remember all that he did for those who are visually impaired.

He was a French educator and inventor of the reading and writing system known as Braille, which is used worldwide today to help those with limited vision. Louis himself lost vision in both of his eyes and developed a system of tactile code that could allow others to write and read. 

Now, the Braille system is still used in many different languages to aid those in their everyday lives. He paved the way for communication and equality with this system. 

With braille, he made sure that each letter had its own dots that could be recognized with the touch of a finger. Since its development, it’s completely changed the way we use language. 

We now have access to Braille on magazines, in books, on bathroom signs, bus stops, and elevator panels, to name a few. There even continues to be technological advances with braille as it becomes even more widespread. 

It’s important to look back and acknowledge all of the wonderful things that have allowed our society to become more accessible and equal to everyone.

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National Religious Freedom Day

Jaclyn Baker
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National Religious Freedom Day on January 16th is a time to commemorate the signing of the Virginia Statute for Religious Freedom drafted by Thomas Jefferson on January 16th, 1786. 

This statute became the basis for the establishment clause and led to the freedom of religion in America. It meant that people of different faiths could freely express their own religious beliefs. Giving everyone the right to believe in a religion, change their religion, or choose not to follow any religion. 

Today, we can remember and celebrate this day by recognizing the diversity in our communities and in the world. We all have a right to practice our religions but must also remember to mutually respect each other’s beliefs, even if they are different from ours. There is no one right way to experience and express religion, so this day is a reminder to respect all of the different ways that people express their beliefs, as long as they are not harming another person or group.

Religion is often an important part of people’s culture and a way that they can experience a connection to their community, family and ancestors. ​​Religion can be a key factor in the cultural identity of many people, influencing their behavior and traditions. Prayer, rituals and art are some of the ways people show their involvement in a particular religion. 

We can learn about the rich history of religions that have helped to shape humanity by reading relevant books or watching videos about these topics. 

Understanding and empathy are two key concepts to focus on National Religious Freedom Day. 

For more information, visit the resources below: 

Religious Freedom Day | Guidebook

Religious Freedom Day Resources For Educators 

Religious Freedom Day Resources For Parents

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Walk Your Dog Month

Jaclyn Baker
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The month of January is Walk Your Dog Month, making it the perfect time to get moving in the new year.

Walking your dog often ensures that both of you are getting more fresh air and exercise. It’s a great daily activity to do with your beloved pet, and it allows for more bonding time.

You can also include the whole family to make it a fun outing that incorporates exercise and healthy behaviors for everyone.

When days get busy, it’s normal to want to relax, but even getting in a few minutes of walking time can make a difference for both you and your dog. 

Here are some benefits of and ideas for your walks: 

Motivation And Health

Furry friends require exercise to live their happiest lives. Taking your dog out for a walk can be a great way to combat anxiety, keep their joints active, and help them stay healthy.

But the health benefits don’t stop with your pets. Joining them on walks can also help increase your activity and give you some daily cardio. Exercise also has a positive impact on our mental health. It can reduce feelings of anxiety and depression, and can improve your mood and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal. And walking with your dog can help you interact with others as many people love to stop and pet your dog and chat with you.

New Locations

You can incorporate some fun into your walks by trying out new routes. A predictable route can get tiresome, especially if you walk down the same path every single day. 

Having a change of scenery can be fun for your dog and for you. Do a different route each day, try walking through the park, walk to a friend’s house, walk on the trails, or try walking to the dog park and back. It’s okay to switch it up. You might even meet new friends and find new adventures along the way.

Prepare For Weather

The cold winter weather doesn’t have to slow down your walks. You can be ready for any weather with the right gear.  A raincoat and rainboots or a winter coat and hat can help you stay comfortable despite the conditions.  You can take more frequent, but shorter walks when the weather is especially nasty.  Or make it fun by embracing the weather–splash in puddles with your pup or run around in the snow and throw snowballs for your dog to chase.

You can also make sure your pets are in proper attire. If your dog has short hair, you can consider putting a coat or sweater on them to keep them cozy. Boots also help protect their paws from ice, snow, or slush they might step in.

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Emancipation Proclamation And Martin Luther King Jr. Day

Jaclyn Baker
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January 1st is a time to remember an important day in history. More than 100 years ago, on January 1, 1863, Abraham Lincoln signed the Emancipation Proclamation amid the Civil War. 

This document ensured that all enslaved people in the states of the Confederacy “shall be the, thenceforwards, and forever free.” It became a significant step forward in our history, and it made a time of freedom. 

It’s also inspired the fight for freedom and equality from many great leaders, such as Martin Luther King Jr. He was an influential American civil rights leader who protested against the injustice of racism in his time. He led peaceful marches and spoke numerous times, with his memorable “I Have A Dream” speech. He was the youngest man to receive a Nobel Peace Prize, and his actions paved the way for essential discussions about race. 

On January 17th, we can also celebrate Martin Luther King Jr. Day. After his assassination in 1968, this day was created to honor his legacy. It usually falls on the third Monday of the month, around his birthday on January 15th. 

Here are some ideas for ways to commemorate this day and honor the important contributions that he made:

  • Continue to educate yourself and your children about our country’s rich history as well as the factors in our history that have led to systemic racism.
  • Learn about pacifism and non-violent resistance.
  • Have open talks with your children about racism.
  • Attend events to honor his memory and contributions.
  • Promote equality for everyone through your actions, both in the workplace or at school, and with friends and family members.  Learn ways we can all help to deconstruct systemic racism.
  •  Learn about and honor the lives of those who have been oppressed. 
  • Participate in activities of service to your communities..  For example, volunteering, cleaning up trash, helping a neighbor or community member.  Here are some ideas for ways for kids to get involved through volunteering.

These important dates are a reminder of how far our nation has come as well as the work we still need to do. 

“I have a dream that one day this nation will rise up and live out the true meaning of its creed – we hold these truths to be self-evident: that all men are created equal.”  Martin Luther King Jr. 

Check out these additional resources below: 

U.S History | Emancipation Proclamation 

Classroom Resources For Martin Luther King Jr. Day

MLK Day | Events

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The Importance of Positive Self Talk

Jaclyn Baker
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What do you tell your loved ones when they make a mistake?

You did the best you could, or everything will be just fine.

Now, what do you tell yourself when you make a mistake?

Do you give yourself the same level of care and compassion – or are you a little hard on yourself?

It’s so common to be our own worst critics and get stuck in a spiral of negative self-talk.

Learning how to embrace mistakes can change the way we deal with them.

Here’s how…

Reflect On The Scenario 

Once we have made a mistake, there is nothing we can do to change what happened. 

All we can do is alter our mindset at the moment and seek the silver lining.

Every single event that happens to us is part of our story and can teach us something. 

Access Our Strengths 

You have so much strength within you.

You can do anything you set your mind to! 

You have recovered from old mistakes in the past, and you will again. 

Acknowledging that you are human and will face challenges again can help you feel more prepared for them! 

Practice Positive Affirmations 

Setting aside even a few minutes a day to practice positive affirmations can help us feel better about ourselves and help change negative thought patterns into positive ones. 

You can say your positive affirmations out loud, write them down, or do a bit of both.

When it comes to affirmations, there are no set in stone rules – however, you will want to ensure that they spotlight you in a positive light.

Here are a few examples that can help you get started:

1) I am confident.

2) I am proud of myself and all of my accomplishments.

3) Today is going to be an amazing day.

4) I am excellent at what I do and am grateful for all of my opportunities.

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How To Adjust To A New Year And New Transitions

Jaclyn Baker
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There are quite a handful of things in life we can’t control. Change and time are two of those things.

The start of a new year can often feel like a time of transition.

We may not know exactly what lies ahead but can control our attitude and outlook towards it. 

Develop a Sense of Agency

Do you ever feel a little lost going through the motions?

It’s so easy to feel like life is happening to us. But that is not the case.

You have a say in where you want to go in life.

You can make your own changes, both big and small.

Seek Gratitude

Practicing gratitue on a regular basis can help put several situations into perspective.

There is always something to be grateful for. You just have to know where to look. Practice noticing small events of appreciation once in a while.

Before you know it, it will become a habit. 

Be Present

There is no time like the present! Change and transition are inevitable.

Nothing we say or do will change what happened yesterday.

The only moment that matters right now is this very moment.

Time flies so fast – exactly why it is so important to appreciate every moment for what it is. 

“Your life is a story of transition. You are always leaving one chapter behind while moving on to the next.” – Anonymous

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How To Better Understand And Manage Holiday Season Stress

Jaclyn Baker
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The holiday season is typically known as “the most wonderful time of the year.” 

Spending time with family, attending dinners and picking out gifts can be a lot of fun – but can also be stressful and tiring. 

Practicing self care is essential 365 days a year. 

However – it is much more important during busy and/or stressful events such as the holidays. 

If you feel like you are taking on too much or need a break, it’s okay to respect your body’s limits. 

Not sure how or where to begin? Keep on reading. 

Accept Your Needs

It’s so important to carve out time for self care.

We are all human and can only go so long without taking a break. 

If a friend or family member asks you to do something, it’s okay to say no if you don’t think you can handle it.

Regularly check in with yourself and think about your needs and wants. 

If a certain activity brings you joy, keep on doing it.

And if a certain activity brings on stress, it may be time to walk away or at least cutback. 

Taking Shortcuts

Believe it or not, shortcuts are absolutely okay and even encouraged in certain situations.

If you feel like you have too much on your plate, you can certainly ask for help or scale back on commitments.

Focus on Your Breathing

Whether you’re feeling relaxed, overwhelmed or an emotion in between, taking slow deep breaths regularly is key. 

Carving out a few minutes a day to sit down and do nothing other than focus on your breathing can help reduce stress and bring on a new sense of calm.

You can practice deep breathing anytime and anywhere. 

The more you practice, the sooner it will become a habit. 

“There are times when we stop, we sit still. We listen and breezes from a whole other world begin to whisper.” —James Carroll

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