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National Mammography Day

Jaclyn Baker
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By: Tanya Kramer, LPC.

This day is celebrated on the third Friday in October every year, so this year it is celebrated on October 21st, 2022.  This day was first proclaimed by President Clinton in 1993.

On this day, along with throughout the month, women are encouraged to make a mammography appointment.

The American Cancer Society reported that early detection of breast cancer while the cancer is still localized results in a 5-year relative survival rate of 99%.

So along with mammograms, women should also perform a once-a-month breast self-exam.  Johns Hopkins Medical Center states, “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important”.

Women can use the National Breast Cancer Foundation, Inc website to learn how to do a self-exam and what to expect at a mammography appointment:  

Breast cancer affects 1 in 8 women in the United States. Breast cancer can also affect men, but at much lower numbers.

In 2022, an estimated 287,500 new cases of invasive breast cancer will be diagnosed in women in the US.  An estimated 2,710 men will also be diagnosed with breast cancer.

There are over 3.8 million breast cancer survivors in the United States, which is something to celebrate.  In the US, the trends show a gradual reduction in female breast cancer incidence among women aged 50 and older since 1990.

Some possible reasons for this decrease include a decline in prescriptive hormone replacement therapy after menopause, better screening and early detection, increased awareness, and continually improving treatment options.

It is important to recognize that there are disparities in care for breast cancer in the US (taken from the National Breast Cancer Foundation, Inc. website).  

  • Breast cancer death rates are 40% higher among black women than white women
  • Breast cancer is the leading cause of cancer deaths for Latin women living in the US (2nd leading cause of cancer death in women in the US)
  • 47% of women put off or postponed preventive services due to costs
  • Poverty, less education, and lack of health insurance are associated with lower breast cancer survival rates
  • 49% of uninsured women delayed or went without care due to cost
  • 30% of uninsured women were up to date with breast cancer screening in 2018, compared to 64% of insured women

Breast Cancer affects women globally, and it is the most common cancer among women worldwide.  The World Health Organization acknowledges that breast cancer claims the lives of hundreds of thousands of women each year, affecting countries at all levels of modernization.  So having designated events to get the word out about the importance of getting a mammogram can save lives.  October 4-6, 2022, is also called “Pink Week” to bring awareness to breast cancer.  You can learn more about this week and other events throughout the month of October by checking out the Breast Cancer Resource Center website:

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International Stuttering Awareness Day (ISAD)

Jaclyn Baker
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By: Tanya Kramer, LPC.

This year’s theme is “Let’s free our voices, speak up, and show our stutter.”

Did you know that it is estimated that 1% of the world’s population stutters?  That means that there are about 3 million people in the United States who stutter.  Some famous people you might recognize who stutter include Winston Churchill, President Joe Biden, James Earl Jones, John Stossel, Marilyn Monroe, Emily Blunt, Hugh Grant, Steve Harvey, Samuel L. Jackson, Nicole Kidman, Rosie Perez, Julia Roberts, Bruce Willis, Bo Jackson, John Lee Hooker, Carly Simon, Elvis Presley….just to name a few.  Stuttering seems to be 3-4 times more common in men than women.

ISAD was started in 1998 by Michael Sugarman from Oakland, California. The intention of this day is to create connections between Speech Language Pathologists (SLP) and consumers as they learn from each other, give support, and educate one another along with the general public on the impact that stuttering has on individuals’ lives. Stuttering is defined as a difference in speech pattern involving disruptions or disfluencies in a person’s speech. An individual who stutters knows exactly what they want to say, but they have trouble producing the normal flow of speech. People who stutter might experience repetitions (D-d-d-dog), prolongations (Mmmmmmmmmilk), blocks (an absence of sound), or they can experience some combination of these. The severity of stuttering can vary widely among people.   

There is no identified “cause” of stuttering. But most researchers now consider stuttering to involve differences in brain activity that interfere with the production of speech, meaning it is a neurological and physiological condition. However, some people can experience an increase of symptoms when triggered by an emotional or situational factor.

There is not one specific cure for stuttering. However, many people benefit from various forms of speech therapy and access resources available through the National Stuttering Association. 

Controlling stuttering is a long-term journey which begins with acceptance of one’s stuttering. If you or someone you know stutters and wants support, you start by exploring The Stuttering Foundation.

I personally have benefited from working with a peer who stutters. I witnessed how he gracefully explained what stuttering is to teens in the program we worked at, and how he normalized that we all have things that are challenging for us. I am thankful to him for teaching me a deeper level of humility through vulnerability…and I will never forget that winter expedition!

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Shape Up From The Inside Out

Jaclyn Baker
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By: Jen Champion

Many of us feel a sense of body dysphoria at some point in our lives.

We judge our human vessel by what it looks like outside and often disregard the brilliant abundance of our human nature inside. We can get stuck under a blanket of doubt, sadness, and stagnation. 

We have negative words we tell ourselves, and some negativity is given to us by others, contributing to our despair. Most media resources show only bodies that are not accurately depicting the majority of people. 

The average American woman weighs between 148-204 pounds. The average adult American male is 195.7 pounds.

There is no time for living in a shadow of self-doubt. The time has come to rise and shine and contribute to your best self and humanity. Let’s radiate our loving light, live our best life regardless of shape and size, and embrace our whole, wonder-filled selves.

Engaging in inspirational offerings fuel our motivation and get us moving and gaining self-care and self-love.

One way to fuel our self-esteem is with music. Most of us will bop and groove, leading to a full-on private performance and exercise! It can help us move and free ourselves from inertia and self-loathing.

Lizzo, a rap artist, enamours audiences with her fuller body and music. Her messages include we should love our bodies for what they have done and can do for us. “Your body is perfectly yours, even if it ain’t perfect to anybody else,” her voiceover began over clips of herself showing off her curves. “If you only knew the complexities your body possesses, you would be so proud of it. 

I’m so proud of you. Making it this far in a society that gives us a head start into self-loathing, hands us a dysmorphic mirror and leaves us desperate to catch up with who we think we should be.”

Yoga is another exercise and healing arts practice that lifts the spirit. Yoga practice combines warm-ups, postures, mindful breathing, and meditation. 

Yoga is inspiring and, when practiced safely, can help us move with joy regardless of shape and size. A yoga practice can help us gain confidence and balance our weight from the inside out. 

Physical participation strengthens and relaxes our bodies. The philosophical and spiritual practices feature moral disciplines called Yamas.  

One that applies here is Ahimsa, non-harming or non-violence in thought, word, and deed. 

Ahimsa is not only our external judgments but also our internal personal harms that hinder our true selves.  

Our media sources depict yoga as something that is not always accurate and can challenge our experiences with Ahimsa. We may physically harm ourselves by pushing our bodies to do more than they can. We may judge others who appear more at ease in their bodies, clothing, features, and shapes compared to others in our group. 

When we can drop into our deeper selves, the judgments cease, and we experience feelings of contentment and connection, and these ways of thinking and being can be carried with us throughout our day.

The benefits of yoga come from the union of many nourishing ingredients, including physical practice and reading yoga’s philosophical and historical wisdom. We can gain mobility, independence, and confidence. When our bodies, minds, and hearts are comfortable and stable, we gain mobility, independence, and trust. We expand and move closer to our innate wholeness and unity with all beings, all shapes, and all sizes.

You will soon find practices for fuller figures on the Vista Wellness Center YouTube channel..

May your practice foster inclusive and positive feelings. 

Vista Wellness Center Yoga Instructors offer small group and private sessions. Classes are in person and online.

 Here are some inspirational resources for your further enjoyment.

 INSPIRATIONAL RESOURCES: 

Vista Wellness Center Videos

Curvy Yoga

 LIZZO

Amber Karnes

Buddha Body

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Hispanic Heritage Month

Jaclyn Baker
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From September 15 to October 15, we can celebrate Hispanic Heritage Month! It’s a time to think about the history, culture, contributions and achievements of Hispanic Americans from Spain, Mexico, the Caribbean and Central and South America.

This month was first observed in 1968 as Hispanic Heritage Week first by President Lyndon Johnson and then was enacted into law on August 17, 1988. 

September 15th marks a significant time for Latin American countries such as Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua, who declared their independence from Spain in 1821.

This month-long celebration is meant to show appreciation for the culture. We can participate in our communities by surrounding ourselves with art, clothing, music, and food. It’s also a chance to encourage our friends, family and peers to celebrate the diversity and rich background of the Hispanic community. 

We can also acknowledge and learn more about Hispanic figures in history that have shaped our world today and inspired many generations to come.

In September, we can seize the opportunity to attend events, pay tribute to iconic Hispanic Americans, and discover more about the history.  

For more resources, check out the links below. 

Celebrating Hispanic Heritage Month

Hispanic Heritage Month | National Archive News

Hispanic Heritage Month Is Almost Here, and These Activities Are the Perfect Way to Celebrate

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Suicide Prevention Month

Jaclyn Baker
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The month of September is also known as Suicide Prevention Month. During this month, we can spread awareness of the importance of mental health and check in with our peers.

We can also remind others in our community that they don’t have to struggle alone. By having open communication, we can work together to reduce the stigma and let others know they have support if they want to reach out.

The goal of Suicide Prevention Month is to educate others to recognize the warning signs, learn about the facts, and offer the right tool/resources during difficult times. It’s important to let others know that there is help available.

Suicide Prevention Month is also a time to recognize the lives that have been lost to suicide. In 2020, firearms accounted for 53% of suicide deaths, and 90% of suicide attempts involving firearms are fatal. According to statistics, the rate of suicide is highest in middle-aged men, and on average, there are 130 suicides per day. Making suicide the 12th of the leading causes of death in the U.S. 

Learning more about suicide prevention can help us all recognize and reach out to those in our lives that may be struggling with suicidal thoughts. 

Vista will be spreading awareness for suicide prevention with a sign rally at Milwaukie Bay Park, from 12-1pm on September 24, 2022

Other ways you can participate is to join the “Out of the Darkness” walk in Portland on October 1, 2022 or in Eugene on September 25, 2022.

If you are worried about a loved one or are looking for someone to talk to, check out the resources below.

Crisis Text Line

Help Prevent Suicide

24/7 Crisis Hotline: 988 Suicide & Crisis Lifeline

You Are Not Alone Suicide Prevention Tools for Warriors

5 Steps to Help Someone Who is Having Suicidal Thoughts

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What Does it Look Like to Have Peace? From the Perspective of the “Father of Peace Studies”, Johan Galtung

Jaclyn Baker
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By: Christina Bein, MSW, LCSW

“Peace is something you make with your adversaries, not with your friends.” This quote is taken from Johan Galtung’s book, “Johan Galtung: Pioneer of Peace Research.” Johan Galtung is a sociologist from Norway who has dedicated his life to peace studies and founded Peace Research Institute Oslo, Journal of Peace Research, TRANSCEND, and the first online peace university. He has put his research and work in sociology into action by helping countries progress into finding agreements and creating peace treaties to end years of war.

I often think about what it would truly look like to have “peace.” What does peace even mean? Especially with the state of the world and the country in the year 2022, is peace even attainable? 

Political parties in the U.S. are at even more extreme odds than I have seen in my lifetime. Gun violence continues to permeate the news headlines, one horrific mass shooting after the next. The law appears to be stripping people of basic human rights that blatantly tells its citizens – your life is in the hands of the few in power, and therefore you are expendable.

There’s been a collective feeling of overwhelm. And yet, is this time any different than the country borderline wars, civil wars, religious wars, human rights wars, depressions and recessions that have dotted the timelines in our history books? 

Johan Galtung built a wealth of research on peace, but first, he had to define violence. He broke down violence into three categories: 

Direct violence, structural violence, and cultural or symbolic violence. 

By understanding these terms, it gives examples to understand the importance of the social connections we all have with one another. Galtung describes peace to be “a relation between two or more parties.” Peace becomes the property relation of two or more parties for which they all work to cultivate and care for.

Johan Galtung describes peace in two ways: 

  1. Negative Peace as being an absence of war and violence. 
  2. Positive Peace as “The integration of human society.” He brings these two forms of peace into consideration when applying his approach to creating an agreement for peace.

Identify the conflict: Communicate with curiosity to explore the goals of each party.

Mapping: Design a project that is conflict sensitive, respecting their legitimate goals. The “project” is a form of a creative solution that is presented as a question for the involved parties to consider engaging in or identifying how it can be incorporated in the agreement of respecting all parties’ goals.

Use empathy, nonviolent communication, and creativity.

Allow for legitimizing to bridge goals that help the involved parties to feel comfortable.

Legitimizing focuses on promoting human rights (ethics and basic needs) as the key to successfully building peace.

Be aware and address if other parties are involved and necessitate inclusion towards communication for peace.

While the “Father of Peace of Studies” has been tapped to help with creating peace on a macro and global level, his approach is also familiar in how we can use nonviolent communication and assertive requests to meet needs when directly communicating with another person or in our smaller communities. 

His approach to creating communication for peace gives us all a tool in how we can problem solve and foster some form of harmony with those around us. The more we can become familiar with the language of communication towards peace, the more practiced we can be in handling conflicts in a productive manner, wherever we go in our world. Link to the description of violence and the violence triangle:

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988 Suicide Hotline

Jaclyn Baker
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It’s important to have someone to talk to if you or someone you know is struggling with a crisis. 

The 988 suicide hotline is a great resource when you need help.

They have trained counselors who can offer advice, support, and any additional resources. Speaking with an empathetic person helps to remind you that you do not have to go through it alone. 

By dialing or texting the number 988, you will be connected to the National Suicide Prevention Lifeline that is available across the US. Studies have shown that those who have called feel less suicidal and more hopeful afterwards. 

Knowing the signs of someone considering suicide can help when checking in on friends, family or peers. If you are not feeling like yourself, going through a difficult time, or feel trapped, then it may be time to reach out. 

Check out the resources below for more information: 

Crisis Center | 988 Lifeline

Suicide Prevention Resources

Reach Out: How To Help Someone At Risk Of Suicide

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How Much Screen-Time is Too Much?

Jaclyn Baker
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Have you ever asked yourself…

“How much screen time is considered too much?”

Well, right now, there is no set-in-stone answer to that question. 

With technology evolving, research has to constantly play catch-up to figure out how much screen time can potentially impact our well-being. 

And especially the impact it can have on kids.

Screen Time & Wellbeing 

For most kids, screens don’t have a significant impact on their well-being.

Kids are more resilient than we realize in multiple areas of life.

But with that said, we are all unique.

A certain activity or habit can have a greater impact on one child than another.

One child may be able to handle screen time close to bedtime, while one can’t. And that’s okay. 

As a parent, all you can do is keep your eyes open for signs and encourage open and honest conversation. 

It All Comes Down to Balance 

Too much of anything in life isn’t ideal. 

It is all about finding a healthy balance. 

Needs such as sleep, physical activity, relaxation and friendships can all be negatively impacted by our screens. 

Around 30 to 60 minutes of recreational screen time for younger kids a day can be a good starting point. 

You can also increase or decrease that number as time goes on if you’d like. 

Modelling Healthy Habits

Kids are more observant than you give them credit for.

If your kids see you putting your phone away at a certain time every day or turning it off during meals, they will be more inclined to do the same.

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Can Scheduling ‘Worry Time” Help Us?

Jaclyn Baker
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Scheduling our days in advance can be a great thing! It can help us stay on track with our goals and help eliminate procrastination and confusion throughout the day. 

Now, most of us schedule our chores, errands and workouts. 

But have you ever tried scheduling Worry Time? 

Worry Time is a technique that involves scheduling some time during the day to worry. 

Even though this may sound contradictory, Worry Time is actually designed to help us reduce the time we spend worrying about things. 

Ready to learn more? Keep on reading. 

The Schedule 

First, you’ll want to choose a time of day that works best for your Worry Time. Keeping this time consistent is ideal. 

What sounds more pleasant? 

Scheduling 10 – 20 minutes a day to worry about things, or worrying off and on an entire day? 

You can save worries or anxiety for Worry Time by writing them down as they pop up, so you can reflect on them later.

Focus On Being Productive During The Day

Now that you’ve set your worries aside to be tackled later – you spend the day being productive and doing activities that bring you joy! 

This doesn’t mean that every single day will be smooth sailing. We can’t always control what thoughts pop up. You just have to keep reminding yourself that thoughts are not always as they seem, and they can be dealt with later on. 

Reflection

During Worry Time, you can ask yourself questions such as…

  • Is this thought true?
  • Can I absolutely prove that this thought is true?
  • How does this thought make me feel?
  • How would I feel if this thought vanished? 

More often than not, the things we worry about never happen or aren’t true. 

Taking the time to truly reflect and think about our thought patterns can help us think about the situation in a positive light.

You have much more control over your thoughts and actions than you give yourself credit for.

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Don’t Just Stand There. Get Moving

Jaclyn Baker
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By: Jen Champion

We have the power to heal and transform from the challenges we encounter. However, when our physical and mental patterns and habits do not support whole quality health, we can feel out of balance and ill. Our bodies develop grooves of anxiety, pain, and beliefs that keep us stuck in our dramas and traumas. If we do not take the time and steps to heal, prolonged stress creates chronic activation of the fight/flight response.

There are many places where we can feel tension. Often the head, neck, shoulders, and back alert us. The muscles, connective tissue, and nerves are intertwined, and at times, it’s hard to tell precisely where the pain originates. One section in the body, often unnoticed and holding tension, is called the psoas (so as) muscles. The psoas has many intricate details. I will speak briefly about them and list a few excellent resources for you to investigate.

The psoas are a group of deep muscles that often contract during times of stress, and they are like to stay contracted for some time once energized. They originate in the middle of the back and run down each side of the low back, pelvis, inner thighs, and hips. 

 

The psoas are continuously in use. The muscles participate in our daily actions, including standing, walking, running, and sitting. When they tighten and shorten, it leads to discomfort in various body parts. Pain can be present in the hips, groin, abdomen, and low back if the lumbar spine curve is too big or small.

Don’t just stand there, get moving. Gentle movements and releasing tensions in the psoas help eliminate the stress and pain. One way to lengthen the psoas is to walk with a short conscious gait. A constructive rest pose is a restorative approach. Lay on your back with your knees bent and your feet on the floor hip-width apart and parallel. Place your heels at a comfortable distance from your buttocks. Breathe and Rest. Lifting the sternum, relaxing the shoulders, and taking deep breaths can also affect the relaxation response in the psoas.

A yoga practice will assist people in gaining presence and patience to move tension out of the body and open to a more fulfilling life.

Yoga improves the core stability in the torso and pelvis and helps the psoas function optimally. Balance in the psoas and abdominal core muscles helps maintain the natural curve of the lumbar spine, neutral pelvic alignment, and good posture. When we are in a stable comfortable position, our breathing capacity improves. With optimal breathing (deep, smooth, even, continuous and quiet), we gain a more profound recognition of how to move with comfort and ease on and off the yoga mat. We feel better physically and enhance our self-esteem. Good physical and mental health make life more enjoyable.

When we move and shape our bodies with patience and awareness, we can change our breath, thoughts, and patterns and live a more fulfilling life.

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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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