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Empowered Consumerism

Jaclyn Baker

By: Christina Bein

I’ve been hearing, a lot more often than I’d like, the phrases, “What I do doesn’t matter” or “What can I do to help? I’m just one person.” At times, I’ve found myself saying these phrases as well. 

On a macro level, it can be hard to see how one person can make a difference. It feels like a drop of water in a large bucket. I remind myself that when feeling this way, I have to bring my thoughts back to, “What is in my control to do?” When asked in this manner, it helps to reframe my thoughts towards looking at the possibilities of how I can make change or influence in direct ways. This can be through what I watch, the information I share with others, what I promote via brands I support, what I put my money towards, etc.

In a time where companies are often merging or being bought out by bigger ones, it can be confusing to know where or to whom your dollar may be supporting. To the best of my ability, I try to stay conscientious of what my hard earned money is supporting. This is how I find empowerment in what I support when it feels like greater state or world issues are overwhelming and disempowering. In this small way of knowing where my dollar goes, it’s a direct way to feel influence, a way to feel direct impact.

Have you seen signs that say, “Buy local”? 

I used to think that supporting my local burger joint would help a mom-and-pop dream. Then I learned that the expanded brick-and-mortar came from the ability of a large corporation that bought this business. In further research of this larger corporation, I learned that it provided mass donations to political parties and causes that conflict with my own values. 

In a time when I felt so small to help with world problems, this felt terrible. I have progressively worked towards keeping up-to-date with being aware and researching if certain businesses or companies are in alignment with my values or if there’s a conflict in values. It’s not always easy to know. It’s never truly perfect, but being in a community with others who have the same interests helps with staying apprised.

If you feel empowered by supporting local businesses or companies that align with your values, check out these applications that have been built to facilitate easier access to that information. 

Let us know if there are any resources you really love using for this purpose!

Apps you can download right on your smartphone:

Boycat: Their mission is to support ethical shopping choices to better the planet.

Truvalyou: Their mission is to help you support brands that are aligned with your values.

Buycott: Uses universal product codes to let consumers know about what their money is supporting. Their motto is “Vote with your Wallet.” 

Boycott X :  Allows the user to scan products and identify if companies are on the boycott lists which then encourages consumers to make conscious decisions about their purchases.

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Seven Ways to Cope with Uncertainty

Jaclyn Baker
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By: Betsy Pownall

In times of uncertainty,small ideas can make a difference. It is natural to want to close up like our distant cousin, the armadillo, and protect ourselves. It feels good at the moment, however, it is ultimately not self-protective and can eventually end up being more harmful to our mental state than helpful. Studies have shown that leaning into uncertainty is helpful in easing emotional distress. Leaning into uncertainty helps build more resilience and can help improve problem-solving ability.

So what do we do when we face an uncertain future, when we feel a sense of loss and grief for what once was, what may have been, and for what may come? Here are some ideas, from the Greater Good Magazine: Science-Based Insights for a Meaningful Life.

Don’t resist and go into denial: this won’t help you recover, learn, and grow.

Invest in yourself: you are your best resource to make a contribution to the world. If you are not investing in your self-care, you are not able to lead your best life~sustain relationships that bring you connection, sleep, eat well, and have fun.

Find healthy comfort.

Don’t believe everything you think. It can be helpful to plan for the ‘worst case scenario’ but when you believe your catastrophic thoughts, you feel threatened, afraid and unsafe.

Pay attention: choose what you focus on. The opposite of uncertainty is not certainty, it is “presence.” Practice staying present.

Believe you will not be rescued. When we feel powerless, we feel helpless and angry. What do you want in your life? What kind of life do you want to live? “To best cope with uncertainty, we need to stop complaining.” When we stop fixating on the problem, we can focus on how we can make the “best of this mess.”

Find meaning in the chaos. We are motivated by our significance to other people. A sense of purpose can ground us when the world feels frightening and uncertain. When we see something that needs improvement, ask yourself: What skills and talents can I bring to the issue? What really matters to me, and how can I be of service?

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Small Ideas That Can Make a Big Difference

Jaclyn Baker

By Christy Maeder

Everyday life can be stressful at times.  And when you add in additional stressors, such as polarization in your community and the holidays, everything can start to feel overwhelming.  Try some of these ideas to help you acknowledge and honor your feelings while also being able to cope in difficult times.

Acknowledge Your Emotions: It’s okay to feel sadness, anger, disappointment, or even fear. Giving yourself permission to feel these emotions, without judgment, is the first step in processing them.

Focus on Self-Care: Engaging in activities that make you feel grounded can be helpful. This could mean taking breaks from the news, limiting social media, or spending time outdoors.

Find Community: Sharing your feelings with trusted friends or family members can be very healing. Knowing others feel similarly can ease feelings of isolation and bring you support.

Stay Engaged: If part of your grief is a sense of powerlessness, channeling your energy into constructive action can help. Consider volunteering, joining organizations, or supporting causes that align with your values.

Practice Mindfulness or Meditative Practices: Breathing exercises, meditation, or yoga can calm the nervous system and help you process emotions without becoming overwhelmed by them.

Allow Time: Just like any grief process, healing takes time. Remind yourself that your feelings are valid and that it’s okay to take the time you need to process them.

There are countless ways to make a small, sustainable, and positive impact in your community and these ideas are specifically for the Eugene community. One way to make a difference is by volunteering with local organizations that support vulnerable populations. 

For example, you could assist at Food for Lane County or Burrito Brigade which provides meals to those in need, or volunteer with shelters like St. Vincent de Paul to support unhoused individuals. Engaging with these organizations not only meets immediate needs but also fosters a sense of connection and compassion in the community.

Environmental stewardship is another area where you can create lasting change in Eugene, a city known for its commitment to sustainability. Participating in neighborhood clean-ups, planting trees with Friends of Trees, or joining advocacy efforts for climate action are all meaningful ways to protect the region’s natural beauty. Eugene’s proximity to outdoor recreation areas also means that preserving trails and waterways through organizations like the McKenzie River Trust can significantly impact local ecosystems and residents’ quality of life.

Lastly, fostering a sense of community through civic engagement and education is a powerful way to contribute. Attending city council meetings, advocating for policies that reflect community values, or starting grassroots initiatives can help shape Eugene’s future. You might also mentor youth through programs like the Boys & Girls Club, Ophelia’s Place and Transponder. 

These efforts strengthen the social fabric and empower others to join in making Eugene a more inclusive and vibrant place to live.

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How Do You Survive The Season?

Jaclyn Baker
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By Erin Gillingham

This time of year can be filled with joy and fun, but with that comes stress, sadness, and a bevy of other emotions and feelings. The seasons are changing, the temperatures are getting colder, and the time change is making it darker earlier. The environmental stress alone can be rough. So we asked our staff: How do you survive the season?  

  • Scented candles always make me feel warm and happy. Fuzzy blankets and socks are good for when you’re feeling down in Winter. Also, a great way to spend a cold, dark evening is with a holiday movie and hot chocolate or a warm beverage. 
  • Setting a price budget with everyone beforehand really helps when it comes to gift giving. For example, making it clear everyone is only giving $20 gifts.
  • I like to put more care and intention into my morning and night routines, like taking hot showers, hydrating my skin with soothing products, and stretching before getting in bed and right after waking up.
  • When I’m around a lot of people (whether in public or at family events), I like to bring earplugs and other sensory tools, like things to fidget with. As someone on the spectrum, I do a lot better when I feel more in control of my senses.
  • Plan ahead! I love having things to look forward to during the fall and winter to make it less dreary—whether that’s a trip to the coast to look for sea glass or spending time with friends.
  • Using my ‘Happy Light’ to manage seasonal depression. I like using this once a day for 30 minutes to an hour while I’m doing crafts or some other form of self-care.”
  • Prioritize self-care and soothing activities, such as going for walks, listening to music, drinking tea, and spending quality time with pets. 
  • Minimize or eliminate time with stress to be around family or friends.
  • Make an agreement with others you plan to exchange gifts with around spending limits.
  • Or better yet, share a meal together, take a walk and look at holiday lights, or see a performance you would all enjoy.
  • Start your own new traditions that have meaning to your life based on your values.
  • I’ll submit my trusty yearly recommendation of this book!

Birdwatching has been my go-to stress reliever. I have multiple bird feeders during the winter, even a heated one for the hummingbirds. I’ve asked for a “bird buddy” feeder for Christmas. It sends a picture to your phone every time a bird lands at the feeders. I’m also seriously into Epsom salt baths in the winter. They’re great for relaxing after a stressful day. 

  • It’s also important to set realistic expectations for myself during the holidays. If I only focus on making sure everyone else is happy but sacrifice my own happiness and energy, then that’s a lose-lose situation.
  • I love things that keep my spirit warm and cozy, like blankets, books, candles etc. I also love the traditions that remind me of home, like cooking my favorite recipes, spending an evening searching out the best holiday lights with my friends, and spending a day baking and making gift boxes with my sister. 
  •  Sharing a moment of silence, a poem or a prayer can improve how you digest your meals, emotions, and tensions.

This poem is from the book Fragrance after the Rain by Jayai John:

“GRATITUDE IS A RIVER.  If you live in it, your heart and soul grow supple.  You flow with life.  If you leave gratitude’s river behind, everything you are grows hard, rigid, suffering.  Your body, your spirit, your relations, your life.

Stay in the river, Revolutionary.  Especially as you work to heal and unpeel the countless layers of oppression that shape your life and the world.  Identify your blessings.  Name them, so they know when you are calling for them. Feed them.  They like organic nourishment.  Praise them.  They will swell.  Mantra your names.  They will multiply.  Rest with them.  They will be your fire and dance.  Stay in the river of Gratitude.  It will carry you to your dream home.  Which is Peace.'”

  • One for me is self compassion and humor. This quote comes to mind if I am being hard on myself about “regressing” or becoming activated:”

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Craving More Space This Holiday Season? Here’s How to Hold Space for Yourself and Others

Jaclyn Baker

The holiday season is often filled with bustling schedules and endless to-do lists, leaving little room for peace and connection. But what if the key to a more fulfilling season is not doing more, but holding space—for yourself and those you care about?

What Does “Holding Space” Mean?

Holding space is the act of offering presence and care without pressure to fix or change things. It’s about creating room—mentally, emotionally, and physically—to be with ourselves and others. This can be especially powerful during the holidays when emotions can run high, and time is scarce.

Why Do We Need More Space This Holiday Season?

In the chaos of holiday planning, we often need to remember the importance of slowing down. Holding space helps us embrace uncertainty, recharge, and nurture meaningful connections with loved ones. It allows us to step back, reflect, and simply be.

How to hold space for yourself and others. Here are three simple tips to create more space this season:

Get Curious

Under-book your schedule: Leave room for spontaneity and reflection. Less is more.

Ask more questions: Embrace curiosity and avoid the pressure to have all the answers.

Savor small moments: Take time to appreciate little joys, like a quiet moment or a beautiful light display.

Open Up

Embrace all your emotions: Allow yourself to feel both the joy and the challenges of the season.

Be present with others: Put down your phone and show up with your full attention.

Step outside: Nature offers a great space to recharge and reflect.

Focus Your Energy

Prioritize what matters: Spend time with people and activities that align with your values.

Stay intentional: Choose to be present and mindful in your interactions.

Align with your values: Whether you want to be relaxed, festive, or brave, embody these qualities this season.

Final Thoughts: Less Can Be More

This holiday season, less scheduling and more presence can create meaningful moments for connection and joy. By holding space for yourself and others, you can reduce stress and cultivate a deeper sense of fulfillment. Embrace the power of space and experience a more peaceful, intentional holiday season.

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A Guide to Strengthening Relationships

Jaclyn Baker

Building a strong relationship requires more than just love—it takes communication, understanding, and sometimes a little self-help. While professional therapy can be incredibly helpful, there are simple strategies you can apply on your own to improve your relationship. 

Here are seven ways to resolve relationship issues effectively.

Define Your Problems Clearly

Vague issues like “We don’t communicate well” or “We’re not happy” are hard to solve. Break down these concerns into specific, actionable behaviors. For example, does better communication mean more time spent talking or clearer emotional expression? Defining your problems concretely makes them easier to address.

Use Clear Language to Uncover Emotions

Often, people say they’re “fine” when they’re not. Encourage your partner to use more explicit language to describe how they feel. Asking, “What does ‘fine’ really mean?” helps reveal underlying emotions and ensures you both understand each other better.

Ask Tough Questions and Think Objectively

When issues arise, ask the hard questions: Why do you keep arguing with your partner? What’s holding you back from making a change? Thinking like an outsider helps you see the root causes of the problem rather than just reacting emotionally.

Look for the Problem Beneath the Problem

Surface issues often have deeper causes. For example, arguments may stem from unresolved trauma, or a partner’s drinking might be linked to anxiety or depression. Instead of focusing on the behavior, explore the underlying emotional issue to address the real problem.

Distinguish Between Skills and Emotions

Sometimes, the problem isn’t emotional—it’s about lacking certain skills. If your child struggles with homework, it might be because they need extra help. If you avoid asking for a raise, fear of conflict might be the real issue. Identify whether the problem is a skill gap or an emotional challenge to address it more effectively.

See Control as Anxiety

In relationships, control is often driven by anxiety, not power. If your partner seems controlling, they may be acting out of fear. Instead of reacting with frustration, try to understand their concerns. Similarly, if you’re the one controlling, communicate your anxieties openly.

Identify and Break Negative Patterns

Every relationship has its patterns. Some are positive, while others can be destructive (like constant arguing). By identifying negative patterns, you can change how you respond. Instead of focusing on changing your partner, change your own behavior and watch the dynamic improve.

By applying these seven strategies, you can identify issues, communicate better, and break negative cycles. It’s about taking small steps and focusing on one issue at a time. With practice, you’ll be able to navigate challenges and build a stronger, healthier relationship.

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Embracing Simplicity: How Mindfulness Clears Mental Clutter

Jaclyn Baker

We’re constantly overwhelmed by thoughts, judgments, and distractions. This mental clutter often pulls us away from the present moment. But according to mindfulness expert Andrew Olendzki, embracing simplicity through mindfulness can help us reconnect with a peaceful, clear state of awareness.

Why Our Minds Overcomplicate

The human mind has a natural tendency to overcomplicate even simple experiences. In Buddhist teachings, this is called papanca—when we layer thoughts, judgments, and stories over basic feelings or sensations. For example, a simple feeling of discomfort can spiral into an anxious narrative, adding more mental stress.

The Power of Subtraction: Mindfulness Simplifies the Mind

Meditation and mindfulness practice help us strip away unnecessary thoughts, bringing us back to the present moment. By focusing on simple things like our breath, we create space between thoughts and allow ourselves to experience life directly, without overthinking or analyzing.

Mindfulness Through the Six Senses

One way to break free from mental clutter is through the six senses: sight, sound, taste, touch, smell, and thought. Most of the time, we’re focused on thinking, but mindfulness helps us engage with our senses in a more meaningful way, whether by noticing the texture of something we’re holding or the sound of birds singing.

A Radical Simplicity

By practicing mindfulness, we find that the simplicity of just being aware is incredibly powerful. It’s not about achieving some mystical state—it’s about returning to a state of clear, undistracted awareness that’s always available to us.

How to Get Started

You don’t need complicated rituals to practice mindfulness. Start by noticing moments of stillness throughout your day, like the space between thoughts or the sensation of your breath. This simple awareness brings peace and clarity, helping you reconnect with the present moment.

Start today – embrace the gift of simplicity and enjoy a more transparent, more mindful life.

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Conquering Anticipatory Anxiety: Strategies for a Calmer Future

Jaclyn Baker

Anticipatory anxiety is a common experience where the fear of future events can lead us to imagine worst-case scenarios. This form of anxiety can undermine our confidence, trigger physical symptoms, and disrupt our daily lives. Here’s a closer look at anticipatory anxiety and practical strategies to manage it.

What Is Anticipatory Anxiety?

Anticipatory anxiety is a natural response to perceived threats rooted in our evolutionary past. While it’s normal to worry about future events, excessive rumination can lead to physical symptoms like stomach aches, muscle tension, and sleep disruptions. It can also hinder our concentration, leaving us exhausted and isolated.

Why It Happens

Often, our fears are shaped by early life experiences and can be irrational or outdated. This type of anxiety can also contribute to broader issues like generalized anxiety disorder and panic disorder, creating a cycle of avoidance that diminishes our quality of life.

Strategies to Overcome Anticipatory Anxiety

  1. Acknowledge Your Anxiety: Recognizing how you experience anxiety is crucial. Pay attention to your emotions and their physical manifestations.
  2. Sit with Your Emotions: Allow yourself to experience discomfort without distraction. This practice can help you build resilience for future challenges.
  3. Reflect on Triggers: Consider the events causing your anxiety. Use this reflection to prepare and build self-confidence.
  4. Challenge Negative Thoughts: Identify harmful beliefs like “I can’t do it” and replace them with more supportive affirmations. Speak to yourself as you would to a friend.
  5. Prioritize Self-Care: Engage in activities you enjoy, such as walking, watching movies, or spending time with friends. Self-care helps reset your mental state.
  6. Avoid Avoidance: While it’s tempting to steer clear of stressful situations, avoidance can intensify fears. Confronting challenges is key to breaking the cycle.
  7. Seek Professional Help: If anxiety becomes overwhelming, consider consulting a mental health professional. Evidence-based treatments, like cognitive behavioural therapy (CBT), can provide valuable coping strategies.

Final Thoughts

Anticipatory anxiety is a part of life, but it doesn’t have to control you. By recognizing and addressing your fears with practical strategies, you can reclaim your confidence and live more fully. Remember, you are not alone and there are resources available to help you navigate these challenges. Embrace the journey toward a calmer future!

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Forgiveness

Jaclyn Baker

By: Betsy Pownall

What does it mean to forgive someone for harm they have inflicted on you? 

In the Buddhist tradition, it is a deep insightful process that one goes through to truly forgive another. Forgiveness is not for the other, nor does it depend on the other to seek reconciliation. 

Here are some Buddhist ideas around forgiveness:

  1. In order to forgive we must be able to see the suffering and ‘unskillfulness’ of the person perpetrating harm. When we are able to see that the person is a victim of their own suffering, that we are ‘only victim number two or three’, it is easier to forgive.
  2. Forgiveness means we have decided to not retaliate and seek revenge. 
  3. Forgiveness means ending the reactive patterns in our lives by no longer putting up with bad behavior. One may forgive but not necessarily forget.
  4. Forgiveness does not imply blind acceptance of the other.
  5. Forgiveness means you are no longer afraid, you no longer feel resentment, and you are able to see the woundedness in the person who harmed you. If we are no longer afraid of our perpetrator, we no longer hate them, thus we no longer seek vengeance.
  6. Forgiveness means we can feel compassion for our perpetrator, yet not accept their misconduct.
  7. Forgiveness is unconditional. 
  8. Forgiveness means that we believe ignorance is the main cause of wrongdoing and that those who harm us are suffering themselves.
  9. Forgiveness is a transformative process for the person who goes through the process of forgiving.
  10. The act of forgiving deepens us, emotionally and spiritually.
  11. Forgiveness is something that you do for yourself regardless of whether or not the perpetrator is seeking forgiveness
  12. Forgiveness is a virtue that we can cultivate within ourselves. 
  13. Forgiveness provides mental calmness and is essential in cultivating compassion.
  14. Just because we feel we ought to forgive someone does not mean we are always able to do so. 
  15. The practice of forgiving is the cultivation of insightful awareness, compassion, and mental stability.

Sources: 

Bhikku, T. 2004. “Reconciliation, Right & Wrong”, accesstoinsight.org/ati/lib/thanisarro/reconciliation.

Eds. 2009. “Buddha on Forgiveness, Reconciliation, and Right and Wrong”, califia.wordpress.com/2009/08/21/buddha-on-forgiveness-reconciliation-and-right-wrong.

Lin, CT. 2021. “With or Without Repentance: a Buddhist Take on Forgiveness, Ethical Perspectives” 28/3 : 263-285.“Thich Nhat Hanh on Forgiveness”, Plum Village Retreats 2013-2014. plumvillage.app/thic-nhat-hanh-on-forgiveness

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Apologies

Jaclyn Baker

By: Mindy Laroco

When someone has hurt us, we often think about how we would like an apology from them. But what exactly is an apology? Just like “love” or “forgiveness,” the word apology can have many different definitions based on who you ask. 

While some may feel that the words “I’m sorry” are sufficient for them to move on from conflict or misunderstandings with others, others may feel that those words need to be accompanied by action. In relationships, it can be very helpful to know how you and others like to give/receive apologies in order to grow and move through conflict. 

Consider these reflection questions to help you navigate your anatomy of an apology looks like: 

  • Think about times when you have had to apologize to someone. What did you say? Was naming changes that you could make in the future something you included? 
  • How do you like to receive apologies? Is hearing “I’m sorry” all that you need to hear to move on? Would you like to hear how their behavior may be changed in the future from the person apologizing to you? 
  • How important is accountability to you when it comes to either giving or receiving an apology? 

You can also take this quiz to help you understand what your apology language is and share it with loved ones to learn more about theirs!

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Finding Joy Through Mindfulness

Jaclyn Baker

In our busy lives, it’s easy to overlook the happiness that surrounds us. Philosopher Arthur Schopenhauer wisely pointed out that we often only recognize the good in our lives when it’s gone. This tendency, known as “negative happiness,” reminds us that happiness is often seen as the absence of pain. But there’s a powerful solution: mindfulness.

What is Mindfulness?

Mindfulness is the practice of being fully present and engaged in each moment. Jon Kabat-Zinn describes it as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Practicing mindfulness can shift our focus from negativity to the abundance of positive experiences in our lives.

The Benefits of Mindfulness

Research shows that our brains naturally focus on negative experiences. However, mindfulness can counteract this negativity bias. Studies indicate that regular mindfulness practice increases positive emotions and decreases negative feelings. It also enhances our ability to appreciate the little joys we might otherwise overlook.

Simple Ways to Practice Mindfulness

Incorporating mindfulness into your daily life is easy. Here are some quick tips to get you started:

  1. Meditate Daily: Spend just 5-10 minutes daily on mindfulness meditation. Focus on your breath to ground yourself in the moment.
  2. Keep a Gratitude Journal: Write down things you’re thankful for each day to train your mind to notice the positives.
  3. Take Mindful Breaks: Pause throughout the day to fully experience your surroundings—observe the colors, sounds, and sensations around you.
  4. Check-In with Your Body: Regularly notice how your body feels to appreciate sensations of comfort and well-being.
  5. Savor Positive Moments: When something good happens, take a moment to acknowledge and enjoy it fully.

Cultivating Lasting Happiness

Mindfulness empowers us to appreciate the present and actively engage with our happiness. By practicing gratitude and being aware of our surroundings, we can transform our experience of life.

Start today—embrace mindfulness and discover the joy waiting for you in the present!

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Native Lands

Jaclyn Baker

By: Collin King

Nothing lives long. Only the earth and mountains. -Cheyenne Chief White Antelope

In the United States, we live on colonized land, and we often lose touch with the tapestry of native lands that our neighborhoods, cities, and states sit on top of. 

Beyond the indigenous words incorporated into our streets signs and counties, it can be difficult to answer the question: whose land was this?

In a DEI group I joined in Colorado, we were asked to challenge our own origin stories by introducing ourselves like this:

“Hi, my name is Collin, and I am from the land of the Caddo people, now known as North Louisiana.”

While this verbiage is too clunky for most settings, I found it to be a powerful exercise to consider the people, languages, and customs that stewarded the land of “my hometown” for thousands of years before its founding. 

If you’d like to do the same over this National Native American Heritage month, I invite you to explore this database, where you can enter your own town or zip code and see its own native heritage:

https://native-land.ca/ 

For reference, here is a look at what we now call “Oregon”: 

I would love to hear about the tribes that lived on lands that are significant to you. Please feel free to share (and see other’s responses) here:

https://forms.gle/juJjxXPJ4F5Ffytu6