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Feeling Stuck? Here’s How to Move Forward

Have you been feeling a little unmotivated lately? 

Well, you may be stuck in a rut. However, with some self-compassion and determination, you can turn things around. 

Rearrange Your Routine 

If you find yourself comfortably slipping into the same habits, challenge yourself to switch things up. 

Take a new route to work (even if it adds a few minutes to the commute), read a book in a genre you have never dived into before, or complete your daily chores in a different order. These small lifestyle changes can make a huge difference in your overall motivation and energy levels. 

Have Quality Time With Yourself 

Part of feeling unstuck comes with self-compassion and taking care of yourself.

Getting enough sleep, spending time with people who support you, and checking in with yourself are all aspects of self-care. 

Sometimes the most productive and healthy thing you can do is call it a day a couple of hours earlier than you normally do and get lost in a good book. 

Find Motivation 

When motivation doesn’t find you, go out and find it.

Just because you woke up one morning feeling a little unmotivated, that doesn’t have to set the tone for the entire day. You have more control over your feelings and actions than you give yourself credit for.

You’ve got this.

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Hispanic and Latinx Heritage Month (September 15-October 15th)

Today is the start of Latinx Heritage Month. This month corresponds with Mexican Independence Day, which is celebrated on September 16, and recognizes the revolution in 1810 that ended Spanish dictatorship.  Former President Ronald Reagan dubbed September 15-October 15 as National Hispanic Heritage Month in 1988. It’s meant to celebrate the history of Latinx culture in the U.S. Latin influences are seen all over the country and world.

As a whole we’re moving in the direction of better representation, which means understanding the difference in terms such as the use of “Hispanic” vs “Latinx”. Click here to learn more about these terms.

Please join in celebrating Latinx Heritage Month! This can be through some good reads, podcasts, or supporting Latinx business.  Here are some ideas:

Books

Dreamers By Yuyi Morales.  Kids book that  is a celebration of making your home with the things you always carry: your resilience, your dreams, your hopes and history. It’s the story of finding your way in a new place, of navigating an unfamiliar world and finding the best parts of it. In dark times, it’s a promise that you can make better tomorrows.

A Long Petal of the Sea by Isabel Allende. A novel spanning decades and crossing continents follows two young people as they flee the aftermath of the Spanish Civil War in search of a place to call home.

One Hundred Years of Solitude by Gabriel Garcia. This book tells the story of the rise and fall, birth and death of the mythical town of Macondo through the history of the Buendia family. Inventive, amusing, magnetic, sad, and alive with unforgettable men and women—brimming with truth, compassion, and a lyrical magic that strikes the soul—this novel is a masterpiece in the art of fiction.

In the Time of Butterflies by Julia Alvarez.The voices of all four sisters–Minerva, Patria, MarĂ­a Teresa, and the survivor, DedĂ©–speak across the decades to tell their own stories. Through the art and magic of Julia Alvarez’s imagination, the martyred Butterflies live again in this novel of courage and love, and the human costs of political oppression.

I am Not Your Perfect Mexican Daughter By Erika L. Sánchez. A poignant but often laugh-out-loud funny contemporary YA about losing a sister and finding yourself amid the pressures, expectations, and stereotypes of growing up in a Mexican American home.

Podcasts 

Yea No, I’m Not OK (Host: Diane Guerrero from Orange is the New Black) is here to open up the conversation about mental health. Every week they explore issues that youth face all over the world (addiction, depression, anxiety, suicide, radical self love, and much much more) through conversations with friends, colleagues, activists, artists and health care professionals, all people who have gone through something life-changing and are now healing from it.

Latinx TalX (Host: Will Ortiz-Febus). “Through this podcast we aim to create a space where we can share who we are, where we are and how we got here. We also encourage LatinX individuals to be involved in their community, educate our audience against LatinX stereotypes in order to help understand our culture and assist in engaging LatinX culture in our every day surroundings.”

Websites

National Archives Hispanic Heritage Month Site   Discover documents, exhibits, films, blog posts and more from the National Archives and Presidential Libraries that highlight Hispanic culture.

The Gifts of Imperfection (Book Review)

Ben Heifetz, LMFT, LPC and the Vista Book Club recently discussed Brené Brown’s The Gifts of Imperfection.  In this book she describes a path to Wholehearted living and Guideposts to help one along the path.  Based on extensive interviews and original research, the author offers new definitions of familiar concepts that challenge how we perceive and approach many areas of our lives and relationships. 

  • “Wholehearted living is about engaging in our lives from a place of worthiness.  It means cultivating the courage, compassion, and connection to wake up in the morning and think, No matter what gets done and how much is left undone, I am enough.”
  • Wholehearted living is an ongoing process, not a one-time choice or destination.  Many of Brown’s definitions frame things as an active process rather than an inherent trait, which empowers the individual to cultivate qualities like courage and compassion rather than believe you either have it or you don’t.  “Practicing courage, compassion, and connection in our daily lives is how we cultivate worthiness.”  
  • Being Authentic (the first Guidepost)  is an essential part of Wholehearted living:  “Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are.”  
  • In seeking connection, many of us err by trading in our authenticity and “hustling” for approval, which ultimately backfires because what we crave deep down is to be accepted for our authentic selves.  “Fitting in is about assessing a situation and becoming who you need to be to be accepted.  Belonging, on the other hand, doesn’t require us to change who we are; it requires us to be who we are.”  
  • Brown defines love as action rather than a feeling:  “We cultivate love when we allow our most vulnerable and powerful selves to be deeply seen and known, and when we honor the spiritual connection that grows from that offering with trust, respect, kindness, and affection.  Love is not something we give or get; it is something that we nurture and grow.”

 

Curious to learn more?  Check out Brené’s website for links to her books, TED talks, articles, podcasts, and more. 

 

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World Suicide Prevention Day

 

Do you know someone struggling with feelings of depression or contemplating suicide.  Reach out to them and let them know you care.  And help them get connected to resources where they can get help. If you or someone you love is struggling, it is ok to ask for help.

Suicide Prevention Lifeline 800-273-8255 Crisis Text Line – Text HOME to 741741

Trans Lifeline Peer Support Hotline 877-565-8860

Oregon Senior Loneliness Line (24 Hours) 503-200-1633

Looking Glass Crisis Line (For parents of youth in crisis) 888-989-9990

The Trevor Project Crisis Line (LGBTQ youth-25 years-old) 866-488-7386

Oregon Youth Text Line Text teen2teen to 839863

 

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You Are Not Alone During Suicide Prevention Awareness Month

September is a month to remember those who have struggled with thoughts of suicide and have lost their lives. Suicide Prevention Awareness Month aims to send a message of change and of support as a reminder that you are not alone.

If you or anyone you know has struggled with these thoughts it can be helpful to hear from those who have experience.

This month also urges us to help prevent suicide by being there for others. 

According to 4 in 5 US adults (80%), they say that mental and physical health are equally important. Creating a safe environment to show that mental health is a priority starts by connecting with people who are going through a challenging time. 

It can make a significant change in their life.

Be There 

Offering to be there for someone and listen to them without judgement can be a contributing factor in them seeking out more help. When you show others that you are willing to lend a helping hand, it can give peace of mind that someone cares. 

If your friend or family member is working through their healing, show that you are willing to be someone they can lean on during this time. 

Stay Connected

Taking action to connect friends or family with helpful resources can also show your support. Often, people may not know where to turn or what’s available to them. If someone is at risk, you can guide them to the right places so they can continue to seek help. 

Letting them know that what they are facing isn’t something they have to carry alone can lighten the burden. 

Learn about more resources and helpful tools by following the links below:

Suicide Prevention Month

Learning The Warning Signs

Start The Conversation

Read Stories From Survivors

The National Suicide Prevention Lifeline

Suicide Prevention Crisis Text Line

An Open Conversation: Suicide Prevention Awareness Month

Suicide Prevention Awareness Month (September) is about making mental health an open discussion between family, friends, and peers. It’s important to highlight the voices and stories of those who are in recovery from suicidal thoughts, to spread messages of hope and resilience. 

When asked, more than 9 in 10 adults (94%) have said they would do something if someone close to them was contemplating suicide. 

Checking in on those around you and having these conversations can make an impact in their life. Keep an eye out for the signs and reach out to show your support by learning some of these conversation starters:

Phrases You Can Ask

“I’ve noticed you’ve been down lately? What’s going on?” 

“Hi, we haven’t talked in a while. How are you?” 

“Is there anything you want to talk about?” 

Offering A Listening Ear

Remember that you aren’t expected to have all the answers or be an expert. Listening and being someone people know they can count on, is a great place to begin. 

Just showing a friend that you care and want to understand them is enough.

Extending The Invitation

Even being in the presence of a friend, lets them know that if they ever want to talk they have the option to when they are with you. Whether you invite them to go for a walk, grab food together, or play games. 

Taking the pressure off and letting a heart to heart come naturally can also be helpful. 

For more resources, you can follow these links:

Learning The Warning Signs

Suicide Prevention Awareness Month Information | NAMI

The National Suicide Prevention Lifeline

Suicide Prevention Crisis Text Line

Navigating a Mental Health Crisis

Spreading Awareness This September

The month of September is dedicated to Suicide Prevention Awareness Month and National Recovery Month. This time is meant to reflect and spread hope for those struggling with suicidal thoughts and addiction.

Suicide Prevention Awareness Month is about having open communication with your peers and checking in on your loved ones. The key message of the campaign is to show that you are not alone. It is also a time to recognize the lives that have been lost to suicide. 

Bringing awareness to the topics is a way to stop the stigma and ensure that people know how important it is to prioritize mental health care. 

National Recovery Month is also held every September to call positive attention to the importance of treatment and recovery, especially for those dealing with mental or substance use disorders. 

Celebrate and recognize the strides made by those who live full and meaningful lives while on medication or in recovery. Remember that you are resilient and recovery in all forms is possible.

This month is a time where the community comes together. It’s important to reach out or listen to mental health advocates, survivors, and allies to continue to educate yourself.

For more information, you can check out the following resources:

Suicide Prevention Awareness Month Information | NAMI

The National Suicide Prevention Lifeline

Suicide Prevention Crisis Text Line

Navigating a Mental Health Crisis

National Recovery Month Information

National Recovery Month 2021 Events

The History of NAADAC and the Addiction Profession | YouTube

We All Have Bad Days

We’ve all had those days where it feels like nothing goes our way.

You know, those days where we forgot to set our alarm clock, or accidentally sent an important email with typos…

When something goes wrong, sometimes it can feel like you took a step back.

But you know what? It doesn’t have to feel that way. You have it in you to turn a bad day into a great one. 

Take Away The Power

The truth is bad days will come.

But they will also go. 

You don’t have to let a bad day weigh on your mind for days. 

Reminding yourself that these days don’t last forever can take that power away. 

Living in the present and taking each situation head-on can help you see that those bad days have some good in them too.

Escape Expectations 

High expectations and running into tough challenges are not exactly a winning combination. 

Meaning that a mistake or setback can feel even worse if you went into the day hoping for it to be perfect. 

Try reframing your expectations instead, and you will see that there isn’t an obstacle you can’t overcome. 

Accept that you are human, and there will be times when you fall. 

But you know what? You can still get right back up afterwards. 

Set your expectations around the phrase “I tried my best” and cut yourself some slack. 

Just be proud of knowing that you gave the day your all. 

Enjoy The Detour 

Each day is a new beginning that allows you to grow further into the person you are. 

So, think about a bad day more like a mini detour on your path to success rather than a roadblock.

Even if you don’t get to your destination today, you can still take time to enjoy the view. 

It’s when you look at the bigger picture that you start to take joy in the detours. 

Every bad day comes along with a life lesson and can help you appreciate the good days even more. 

There is strength in every struggle!

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