mental health

Relational Wellness: Our Therapists’ Favorite Books

By: Collin King

We polled Vista’s therapists and asked…

  • What books do you most often recommend to clients to support the health of their relationships? 
  • What books have been most helpful in your own relationships?

Here are our top answers!

Polysecure by Jessicca Fern 

A great read for monogamous and consensually non-monogamous relationships alike! Focuses on attachment styles and provides tools for navigating attachment needs, boundaries, and trust in diverse relationship structures.

Hold Me Tight by Sue Johnson

From the developer of Emotion-Focused Therapy, Johnson provides practical strategies to deepen bonds, heal past hurts, and strengthen intimacy.

Rebuilding Trust by Morgan Johnson

Provides a compassionate guide to repairing broken trust in relationships, offering step-by-step strategies to heal, rebuild, and foster lasting connection.

Eight Lessons for a Happier Marriage by William and Carleen Glasser

Grounded in Choice Theory, this book presents simple yet powerful lessons that help couples improve communication, resolve conflicts, and foster deeper understanding.

Getting the Love you Want by Harville Hendrix

From the creators of Imago Relationship Therapy, this book helps partners understand each other’s emotional needs and heal past wounds through practical exercises and deep insights.

Nonviolent Communication by Marshall Rosenberg

Good for personal and business relationships alike, Rosenberg provides a powerful framework for fostering empathy, understanding, and compassion in conversations.

The High Conflict Couple by Alan E. Fruzzetti

Based on the principles of Dialectical Behavioral Therapy (DBT), this guide helps partners build healthier communication and create more peaceful relationships, even in the most challenging situations.

The Seven Principles for Making Marriage Work by John Gottman

A science-backed guide that offers practical, actionable strategies to strengthen and nurture relationships, based on decades of research. A classic in the field of couples work!

Working on relationships takes effort and consistency–just like learning a language, getting in shape, going to therapy, or anything worthwhile. While there’s probably no need to read all eight books, we hope that the tips and wisdom in any one of them will help you along your way.

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Domestic Violence Awareness Month – Resources

By Claire Butcher

Domestic violence is a pervasive epidemic that affects individuals across all demographics, often leaving people with physical as well as emotional scars. Recognizing the warning signs of domestic abuse and knowing where to turn for help are crucial to reducing harm when these situations arise. In this article, you’ll find common warning signs of domestic violence along with resources available to survivors. 

Warning Signs

Domestic violence, or intimate partner violence, can encompass a wide range of abusive behaviors by one partner against another. Abuse can take the forms of physical, emotional, psychological, financial, sexual, and more. Domestic violence often escalates over time and can affect anyone regardless of age, gender, sex, sexual orientation, race, or socioeconomic status. Here are some common warning signs:

  • Physical abuse: threatened or actual hitting, slapping, or any form of physical harm
  • Emotional abuse: manipulation, belittling, name-calling, gaslighting, isolation from friends and family
  • Financial abuse: restricting access to financial resources, preventing work, limiting educational opportunities
  • Sexual abuse: coercion, guilt, or forced into unwanted sexual acts, denying access to reproductive health

If you or someone you know is experiencing these signs, it is important to seek help. If you are in immediate danger, please call 911. 

Resources

Hotlines

Shelters and Services – Eugene

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Is Digital Overload Increasing Your Anxiety?

Many of us find ourselves overwhelmed, leading to heightened anxiety and stress. The constant barrage of notifications, emails, and social media interactions can trigger our fear response, leaving little room for emotional calm. 

Understanding the Impact of Digital Overload

Our mind and body are intricately connected, responding to our environment and experiences in real time. With the rise of technology, we’ve become accustomed to constant alertness. Each ping from our devices can trigger our fear response, activating stress hormones and leading to feelings of anxiety and overwhelm.

Historically, our ancestors had natural cycles of alertness and calm, allowing them to recover from stressful situations. However, today’s digital landscape has blurred those lines, creating a culture where fear responses are continuously activated. This shift contributes to the alarming rise in anxiety and stress disorders.

The Importance of Creating Calm

To counteract the effects of digital overload, we must intentionally cultivate moments of calm. Our mental and emotional health relies on striking a balance between alertness and tranquility. Regularly engaging our calm and connection drive enhances our resilience, creativity, and overall well-being.

Here are some strategies to help you create your own calm amidst the chaos:

Practice Mindfulness and Meditation: Using guided apps, set aside a few minutes each day to meditate. This practice can help center your thoughts and reduce anxiety.

Establish Digital Detox Periods: Take regular breaks from screens. Disconnecting can reset your mind, whether it’s an hour a day or a full day on the weekend.

Spend Time in Nature: Nature has a calming effect on our mental state. Try incorporating outdoor activities into your routine, even if it’s just a walk in the park.

Engage in Hobbies: Find activities that bring you joy and allow you to immerse yourself fully, whether it’s painting, cooking, or reading/ 

Take a moment each day to reflect on what you’re thankful for. This can shift your mindset and promote positivity.

Remember, the power to change lies in your hands—make intentional choices that nurture your mental health and create a calmer, more connected life.

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Breathing Through Challenging Times

By: Jen Champion 

We all experience stress, but understanding how we react to stress and managing our responses is essential. Ignoring the signs of stress until things spiral out of control makes it harder to handle.

Stress is vital for survival, but our perception and management of it impacts our well-being. While chronic stress can drain us and cause illness, the good news is that balancing our nervous system can help us sustain health and happiness.

Holding your breath activates the body’s stress response. Your autonomic nervous system might trigger the “fight or flight” response, causing an increase in heart rate, blood pressure, and stress hormones, such as adrenaline. Breath-holding reduces the amount of oxygen available to your brain and muscles, which can lead to dizziness, impaired cognitive function, and muscle fatigue.

Think of your Sympathetic nervous system as the gas pedal and your Parasympathetic as the brake. If you’re constantly pressing the gas, you’ll burn out. If you’re always on the brake, you’ll feel stuck. The key is to find a pace that lets you navigate life smoothly and enjoy the journey.

Breath training, a practice rooted in ancient yoga traditions, can help manage stress effectively. Ancient traditions refer to the breath as a life force, and even science is now able to prove that certain breathing practices link body and mind, helping us alleviate a busy mind and energize or calm as needed. Breathing exercises are used in stress management techniques in various fields of health and wellness. Accredited organizations, including the  Mayo Clinic are researching, discovering, and sharing the benefits of healthy breathing.  

When you practice, choose the same time each day to help you get into a comfortable routine. You may find that with practice, you naturally integrate the techniques many times during your day.

Belly Breathing

Sit or lie down. Place your hands on your lower abdomen. As you breathe in, sense the cool air moving through your nostrils. Allow your belly to expand gently into your hands. As you breathe out, sense the warm air moving out of your nostrils. If you need more focus, when you breathe in, say to yourself, “I am breathing in.” When you breathe out, say “I am breathing out.” 

Dirgha Pranayama /Three-Part Breathing:

This practice helps the mind slow down, lowers heart rate, aids digestion, and relaxes the muscles.

Sit or lie in a comfortable position. Close your eyes and consciously relax your face, jaw, throat muscles, shoulders, and hips. Settle in and feel comfortable, calm, and at ease.

Begin taking long, slow, and deep breaths through the nostrils.  

Naturally, let them lengthen as you continue to notice your breathing.

Place your hands on your lower belly area, just below your navel. 

Inhale through your nostrils and allow your belly to rise and expand, drawing the air deep into the lower lungs and belly. As you exhale, allow the stomach to deflate and descend away from your hands. Repeat several times, keeping the breath smooth and relaxed. Do not force or strain yourself.     

Next, place your hands on your rib cage. As you breathe, take deep inhalations through your nostrils, allowing your abdomen to expand. 

Draw your air upward and expand the mid-chest region. Allow the rib cage to expand on all sides. Exhale and repeat several times. 

Place your hands on your collarbones. Inhale, letting the belly expand like a balloon. Continue to draw your breath upward, expanding the rib cage area. Let your breath continue to develop and rise towards the collarbone region. Exhale, releasing breath from the collarbones to the rib cage to the belly. 

Combine all three steps into one continuous flow. A full three-part inhalation and a full three-part exhalation are considered one complete breath. When practicing Dirgha Pranayama, imagine a glass of water being filled from the bottom up during inhalation and emptied from the top to the bottom during exhalation. Maintain this continuous flow throughout the exercise. 

You will begin feeling a wave of breath move up and down your torso and throughout it. Practice for three minutes or longer as you feel comfortable.

Bhramari pranayama: Humming bee breath

Bhramari Pranayama (Humming Bee Breath) is a calming breathing technique that involves producing a humming sound while exhaling.

Here are the steps to practice it: Breathe slowly and deeply through your nose, filling your lungs with air.

Place your index fingers gently over your ear flaps (the tragus) to block out external sounds.

Hum During Exhalation: Exhale slowly through your nose while making a humming sound, like a bee. Feel the vibrations in your head and throat.

Breathing during challenging times will give you the skills to stay grounded and calm and bring relief and optimism amid stress or difficulty.

Join Vista’s yoga sessions and practice with us. Enhance self-awareness, manage stress, and live with joy! We will personalize your in-person and online yoga classes to support your unique needs. BOOK NOW

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3 Secrets Happy People Know, and You Can Learn Too

Happiness isn’t just a feeling—it’s a skill you can develop. 

Joy and Sadness Can Coexist

Happy people know that life is a mix of good and bad moments. They embrace the idea that joy can be found even in difficult times. Whether it’s a small act of kindness or a beautiful sunset, they appreciate the little things that bring happiness, even when life is tough.

No Comparisons Allowed

Happy people focus on their journey instead of comparing themselves to others. They understand that happiness doesn’t come from having what others have but from accepting and appreciating their own life as it is. This mindset frees them from the endless cycle of wanting more.

Finding Joy in the Little Things

Happy people have a knack for getting excited about the simple things in life. Whether it’s a favorite song, a moment of quiet, or even the return of power after an outage, they find joy in everyday moments. By staying present and mindful, they recognize the good that’s always around them.

Happiness is a skill you can practice every day.

Adopting these three behaviors allows you to experience more joy in your life, no matter the circumstances.

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Systemic Intervention to Save Lives

By: Darcy Knight

Many people have been touched by the tragic loss of a friend or loved one through suicide.  In the United States in 2022, 49,000 died by suicide–one death every 11 minutes. (hhs.gov). A completed suicide can have a devastating impact on loved ones with far-reaching consequences that can last for years.  

The US Department of Health and Human Services has developed a national strategy for suicide prevention that utilizes a comprehensive approach.  Their goal is to prevent suicide in the first place, support people with increased risk, prevent re-attempts, and promote long-term recovery. You can read more about this strategy here. Their four-pronged approach is set to be implemented over the next 10 years and includes:

  • Community-based suicide prevention– Establish effective, broad-based, collaborative, and sustainable suicide prevention partnerships.
  • Treatment and Crisis Services–implement effective services and improve access
  • Surveillance, Quality Improvement, and Research–Promote and support research on suicide prevention
  • Health Equity in Suicide Prevention–Create an equitable and diverse suicide prevention workforce that is equipped and supported to address the needs of the communities they serve

It is very encouraging that the government is working to implement an equitable and comprehensive strategy.  But there are still actions that community members, family, and friends can take to increase awareness and try to help prevent suicide.

Know the Signs

  • Depressed or overwhelming emotional pain
  • Feeling guilt, shame, self loathing
  • Hopelessness
  • Talking about wanting to die or hurt themselves
  • Making a plan to die that also has the means of carrying it out
  • Changes in behavior (mood swings, withdrawal, saying goodbyes, using drugs or alcohol more, eating/sleeping less)

Take Action  (nimh.nih.gov)

  • Start a conversation–”I have been concerned about you lately.”
  • Listen without judgment–acknowledging suicidal thoughts can help reduce the thoughts
  • Let them know they are not alone in this
  • Help to keep them safe–reduce access to lethal items, ask if they have a plan
  • Help them connect–Connect them with the Suicide Crisis Lifeline 988, which can provide emotional support and resources
  • Follow-up–contact after the crisis can help with suicide prevention

You can find a step-by-step help guide to talk you through this process here

#bethe1to help someone in crisis

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LGBTQIA+ Suicide: Awareness, Statistics, and Prevention

By: Claire Butcher

The LGBTQIA+ community continues to face a unique set of challenges that impact mental health and elevate suicide rates. The complexity of discrimination, oppression, and lack of tailored resources requires targeted prevention strategies. By reviewing the statistics and strategies we can help educate ourselves and advocate for safer and more supportive environments for all queer and trans individuals. 

(**In this article I will occasionally exchange the term “LGBTQIA+” for “Queer and Trans” individuals/community. Please note this phrase is intended to include all non-straight and non-cisgender identities, including but not limited to: gender non-confirming, nonbinary, gender-queer, agender, and gender-fluid.)

Know the Stats

Research shows that LGBTQIA+ individuals experience a higher rate of suicidal ideation and attempts. According to the 2024 U.S. National Survey on the Mental Health of LGBTQ+ Young People, 39% of LGBTQ+ youth considered attempting suicide in the past year. Disparities were more pronounced with TNB youth (trans/non-binary), 46% reporting seriously considering attempting suicide. Double minorities like LGBTQIA+ BIPOC youth have reported higher rates of ideation than White youth. 

Contributing factors to these alarming rates include, but are not limited to: 

Social Discrimination and Stigma: Queer and Trans individuals often face social rejection and discrimination, leading to mental health challenges and stress associated with being ostracized. Research shows that over half of LGBTQIA+ workers have reported unfair treatment and engaged in “covering” or “masking” behaviors to avoid harassment while at work. 

Nearly half (49%) of Queer and Trans youth ages 13 to 17 reported facing bullying in the past year, those reporting experiencing a significantly higher rate of attemping suicide compared to those who did not experience bullying. LGBTQIA+ youth and young adults rejected from their families and caregivers due to their gender identity and sexual orientation are more likely to report suicidal ideation and suicide attempts, including higher rates of depression, drug use, and risk of being victim to violent discrimination. 

Physical and Mental Healthcare Discrimination: A survey in 2023 found that 33% of LGBTQIA+ adults reported they were treated unfairly by a healthcare provider compared to 15% of non-LGBTQIA+ adults. This unfair treatment can take the form of being blamed for a health problem, having concerns or questions ignored, or refusal of pain medication. Black and Hispanic LGBTQIA+ adults were also more likely to experience unfair and disrespectful treatment by health care clinicians compared to white LGBTQIA+ adults. 

For LGBTQIA+ youth seeking mental health care, 50% reported being unable to receive it for the following reasons: feeling “afraid” to discuss mental health concerns, being unable to afford care, not feeling safe to ask for parent/caregiver’s permission, fear of not being “taken seriously”, fear of discrimination by mental health clinicians or being “outed”, and more. 

Housing and Employment Discrimination: Despite the Fair Housing Act including protection of LGBTQIA+ people, many Queer and Trans people face housing discrimination and bias when seeking rental properties or buying homes. This discrimination contributes to higher rates of houselessness and housing instability within the Queer and Trans communities. Around 28% of LGBTQIA+ youth reported experiencing houselessness and/or housing instability at some point in their lives. Those who reported were “two to four times more likely” to report experiencing depression, self-harm, anxiety, and considering and attempting suicide compared to those who have stable housing. 

A 2022 U.S. survey found half of LGBTQIA+ adults reported experiencing workplace discrimination because of their gender identity or sexual orientation. Transgender adults (including gender-nonconforming, gender-fluid, agender, and gender-queer respondents) report a higher level of workplace discrimination (37%) compared to 23% of LGBQ adults and 17% of non-LGBTQIA+ adults. Sixty-five percent of Trans and Nonbinary respondents reported making changes to their dress and mannerisms, and 63% reported “hiding personal relationships to avoid harassment and discrimination. 

Anti-LGBTQIA+ Policies: In 2023, 90% of LGBTQIA+ youth reported their mental health was negatively impacted by recent politics, specifically anti-LGBTQ policies. Legislation discriminating against queer and trans individuals increases the likelihood of suicidality among LGBTQIA+ youth. 

Ramping up since 2021, lawmakers across 22 states have introduced legislation attacking queer and trans individuals, their right to gender-affirming healthcare, freedom of speech, public accommodations, and more. You can track anti-LGBTQIA+ legislation by state and topic here.

Prevention and Action: Addressing elevated suicide rates within the LGBTQIA+ community requires a multifaceted approach that includes increased individual and community support and policy change. Here are some key strategies that are shown to be effective prevention:

Promoting Inclusivity and Acceptance: Making efforts to reduce stigma and promote education and acceptance are vital. LGBTQIA+ support can be implemented in schools, workplaces, and communities/local policy. It’s important to note in community and workplace settings to avoid putting the ‘mental load’ on LGBTQIA+ people to educate non-LGBTQIA+ people, and encourage allies to do their own research and invest time to promote inclusivity. Here are some other ways you can promote LGBTQIA+ acceptance in your schools and workplaces. 

Improving Mental Health Resources: Accessible mental health services affirming of LGBTQIA+ people are crucial to reducing suicide risk. This can include training mental health clinicians on the unique experiences and challenges the community faces, providing tailored mental health care, and equipping people with crisis hotlines specializing in LGBTQIA+ mental health (such as the Trevor Project). Building resilience can also be a great tool to help cope with LGBTQIA+-related stressors and discrimination.

Advocating for Policy Change: Public policy plays a significant role in addressing systemic issues that address Queer and Trans health. To advocate for inclusive healthcare policies, LGBTQIA+ rights, and anti-discrimination policies can help create a more supportive community.Staying informed, donating, and volunteering time to Queer and Trans advocacy groups is a great way to start. 

The drastic suicide rates among LGBTQIA+ individuals are a critical issue that demands attention and action. By understanding the contributing factors and implementing targeted prevention strategies we can continue working towards reducing these rates and supporting the well-being of Queer and Trans individuals. Through collective efforts of fostering family support, initiating community action, and policy advocacy, meaningful change can be achieved so that all LGBTQIA+ people can not only exist in peace, but thrive in safety and support. 

References: 

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September is National Recovery Month

By: Tanya Kramer

This national day was established in 1989, and since then the Substance Abuse and Mental Health Services Administration (SAMSHA) has sponsored events every September. More recently, a proclamation by President Joe Biden highlighted September of 2023 as National Recovery Month.

This proclamation asserts that more than 20 million Americans have had the courage to seek help for their substance use disorder, “showing millions of others that recovery is possible”.

“Every Person, Every Family, Every Community” is the permanent theme which observes how no one is not touched by the impact of substances. Some people can reclaim their lives on their own; however, many people struggling with substances need support. This support can take a variety of forms such as support groups, learning new skills to adapt to life without substances, and/or increasing emotional support.

Support Groups

A widely used and accessible resource is going to a support group such as Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or similar programs that utilize a 12 Step process. If you are unfamiliar to the 12 steps, I want to make a note here that the word God does not necessarily mean it is religious. Some will use the word “God” as an acronym for “group of drunks”, other might simply replace the word “God” with something connected to their personal belief system or spirituality.

Here are the 12 Steps as found in the AA Book:

  1. We admitted we were powerless over alcohol — that our lives had become unmanageable.
  2. Came to believe that a Power greater than ourselves could restore us to sanity.
  3. Made a decision to turn our will and our lives over to the care of God as we understood Him.
  4. Made a searching and fearless moral inventory of ourselves.
  5. Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.
  6. We’re entirely ready to have God remove all these defects of character.
  7. Humbly asked Him to remove our shortcomings.
  8. Made a list of all persons we had harmed, and became willing to make amends to them all.
  9. Made direct amends to such people wherever possible, except when to do so would injure them or others.
  10. Continued to take personal inventory and when we were wrong promptly admitted it.
  11. Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
  12. Having had a spiritual awakening as the result of these Steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.

Learning New Skills

Sometimes what makes the biggest difference is learning new skills, having successes, and trusting oneself that life can be navigated when in the past, it might not have felt that way. Learning Life Skills can aid in this growth and increase confidence.

According to the World Health Organization (WHO), here are the key life skills:

  • Communication and interpersonal skills
  • Creative and critical thinking skills
  • Problem-solving and effective decision making skills
  • Self-Awareness
  • Assertiveness and self-control
  • Resilience and the ability to cope

Increase Emotional Supports and Habits

Working with a Substance Use Counselor or some professional who specializes in substance use can decrease relapse since this a person can walk alongside the person and help them establish positive habits and avoid situations that might be challenging.

Some of the key skills to increasing success with recovery are the following:

  • Creating a Self Care list and engaging in these activities on a regular basis
  • Having daily routines
  • Managing Stress
  • Increasing skills to be able to regain control of one’s emotions
  • Talking with a trusted person when struggling to experience true support
  • Avoid risky situations where there is temptation
  • Develop coping skills
  • Accepting personal responsibility

Four Major Dimensions of Recovery-Month

SAMHSA identifies these areas as the following:

  1. Health – overcoming or managing one’s disease(s) or symptoms (which includes using substances)
  2. Home – having a safe and stable place to live
  3. Purpose – engaging in activities that provide purpose such as a job, volunteering, being involved in the community, engaging in creative endeavors, or other enjoyable activities.
  4. Community – having sustainable relationships and social networks that provide support, friendship, love, and hope.

However someone navigates taking the steps to move toward decreasing substance use or engaging in sobriety, these different types of resources can be helpful. Recovery is not a “one shoe fits all” process. Asking for help and learning about ones-self are key to rediscovering a healthy life without substances.

If support groups, therapy, and/or engaging in the suggestions here still leave you struggling, then you might want to consider an inpatient treatment facility to give you a solid start with daily support. Your first step is if you have health insurance, contact yourhealth insurance and ask what programs they cover. If you do not have health insurance, then do a search for substance use programs in your area and see what options exist for slide scale costs or being sponsored. You can find more information about resources for substance use recovery at the following links:

 

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Simple Daily Habits for a Calm Mind

Finding inner peace can seem like a distant dream in today’s fast-paced world. However, peace isn’t something that happens by chance—it’s something we can actively cultivate. Here are six daily practices that can help you create the calm and tranquility your mind craves

Stop, Breathe, and Be Present

Take a few minutes throughout your day to focus on your breath. This simple act can anchor your mind to the present moment, helping you feel more alive and at ease. By embracing the here and now, you let go of stress and truly experience life.

Minimize Distractions

Our minds are often cluttered with distractions, from social media to TV. Create pockets of peace by setting aside time where you avoid these distractions, allowing your mind to slow down and find stillness.

Let Go of Worries

Spend a few minutes each day acknowledging your worries. Label them, and then let them go. This practice helps you distance yourself from problems, giving you a clearer perspective and a sense of freedom.

Prioritize Restful Sleep

Quality sleep is essential for a peaceful mind. Wind down 90 minutes before bed with calming activities, like meditation or reading. Let go of the day’s worries and invite relaxation into your evening routine.

Practice Kindness and Generosity

Giving to others through time, energy, or simple acts of kindness can uplift your mood and bring a sense of fulfillment. The act of giving, with a genuine intention, fosters a peaceful and warm heart.

Expect Nothing in Return

When you give without expecting anything back, you shift your focus from your problems to the well-being of others. This selflessness can break cycles of negative thoughts, helping peace flow into your life.

By incorporating these practices into your daily routine, you create the conditions for inner peace to thrive. Remember, peace starts from within, and these small steps can lead to a profound sense of calm and happiness.



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4 Ways to Avoid Getting Stuck

Feeling stuck is a common challenge, whether you’re working on a big project, trying to meet personal goals, or simply navigating daily life. Here are four effective strategies to help you stay on track and keep moving forward.

Planning Priorities

When you’re overwhelmed with tasks, it’s easy to feel paralyzed and unsure where to start. The key is to prioritize. Begin by identifying the most critical tasks that need your attention. Ask yourself what needs to be done first and what can wait. By focusing on your top priorities, you can tackle tasks in a logical order and maintain a clear sense of direction.

Make a List

A classic but powerful tool, making a list helps you visualize what needs to be done. Write down everything you need to accomplish, no matter how small. A detailed list not only serves as a roadmap for your day but also gives you a sense of accomplishment as you check off completed tasks. Breaking down your tasks into a list can make large projects seem more manageable and less intimidating.

Set Micro-Goals

Big goals can be daunting and sometimes lead to procrastination. Instead, break them down into smaller, more manageable micro-goals. Setting micro-goals allows you to focus on one step at a time, making the overall task less overwhelming. Each small success will build momentum and keep you motivated to move forward.

Avoid Distractions for a Time

Distractions are everywhere and can easily derail your progress. To stay focused, designate specific periods where you eliminate distractions. Turn off notifications, close unnecessary tabs, and create a quiet workspace. By dedicating uninterrupted time to your tasks, you can work more efficiently and effectively.

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BIPOC/Minority Mental Health Month – A Time for Awareness and Action

By: Christy Maeder 

“While everyone – all colors – everyone is affected by stigma – no one wants to say ‘I’m not in control of my mind.’ No one wants to say, ‘The person I love is not in control of [their] mind.’ But people of color really don’t want to say it because we already feel stigmatized by virtue of skin color or eye shape or accent and we don’t want any more reasons for anyone to say, ‘You’re not good enough.'” – Bebe Moore Campbell.

July is BIPOC/Minority Mental Health Month, a period dedicated to raising awareness about the unique mental health challenges faced by BIPOC communities. This observance was established in 2008 to honor the legacy of Bebe Moore Campbel, who was an American author, journalist, teacher, and mental health advocate who worked tirelessly to shed light on the mental health needs of the Black community and other underrepresented communities.

Congress formally recognized Bebe Moore Campbell National Minority Mental Health Awareness Month to bring awareness to the unique struggles that underrepresented groups face regarding mental illness in the US.

Culture, ethnicity, and race all play a role in the way that each person experiences the world. These factors, among others, have profound effects on mental health, especially for Black,

Indigenous, and people of color (BIPOC).

BIPOC communities often experience disparities in mental health care due to a cultural stigma, socioeconomic barriers, and a lack of culturally competent care providers. These barriers can lead to higher rates of mental health issues, such as depression and anxiety, remaining untreated or inadequately treated.

Cultural Stigma

In many cultures, mental health issues are often viewed as a personal weakness or a source of shame, deterring individuals from seeking help. This cultural stigma can be a significant barrier to accessing mental health services, leading to prolonged suffering and worsening symptoms. In some BIPOC communities, talking about mental health can be considered taboo. Some of these messages come from a place of real fear as BIPOC populations have historically often been harmed by the mental health and health care systems. BIPOC individuals have often sought out different means of support, such as traditional healers, doulas, or peer advocates. Seeking out therapy or other mental health services can support and supplement traditional methods.

Lack of Culturally Competent and Responsive Care

Culturally responsive care is the intentional and consistent decision mental health care providers make to see, respect, and celebrate the aspects that make each person unique. It’s an acknowledgment of their intersectional existence in the world and how this shapes their experiences. Mental health care providers who are not culturally competent and responsive may fail to understand the unique experiences and needs of BIPOC clients. This can result in misdiagnosis, ineffective treatment plans, and a lack of trust between the client and provider.

The Role of BIPOC/Minority Mental Health Month

BIPOC/Minority Mental Health Month serves several critical purposes:

Raising Awareness: By highlighting the mental health issues faced by BIPOC communities, this month encourages public discourse and education, helping to break down stigma and Misconceptions.

Advocating for Change: This month also serves as a call to action for policymakers, healthcare providers, and community leaders to address the systemic issues contributing to mental health disparities.

Promoting Resources: BIPOC/Minority Mental Health Month helps to disseminate information about available resources, including culturally competent/responsive care providers, support groups, and educational materials.

Celebrating Diversity: Recognizing the diverse backgrounds and experiences of BIPOC/minority communities can lead to more personalized and effective mental health care.

Local Resources in Oregon

For those in  Oregon, several local resources are available to support BIPOC/minority mental health:

Lines for Life: A regional nonprofit dedicated to preventing substance abuse and suicide, offering a Racial Equity Support line specifically for young people of color. Visit Lines for Life or call 1-877-968-8491. 

Portland Black PFLAG: This organization provides support and resources to the Black LGBTQ+

community and their families. Visit Portland Black PFLAG. 

NAMI Oregon: The National Alliance on Mental Illness (NAMI) Oregon provides various programs, including support groups and educational programs tailored to minority communities. Visit NAMI Oregon or call 1-800-343-6264. 

Asian Health & Service Center: This center offers culturally and linguistically appropriate health services, including mental health counseling, to the Asian community in Oregon. Visit Asian Health & Service Center or call 503-872-8822. 

Centro Latino Americano: Providing mental health services to the Latino community in Eugene and surrounding areas. Visit Centro Latino Americano or call 541-687-2667.

Native American Rehabilitation Association of the Northwest (NARA): NARA offers comprehensive mental health services to Native Americans in the Portland area. Visit NARA Northwest or call 503-224-1044. 

How to Get Involved

There are several ways individuals, providers and organizations can participate in BIPOC/Minority Mental Health Month.

Educate Yourself and Others: Learn about the mental health challenges faced by minority communities and share this knowledge within your networks. Actively engage in anti- oppressive practice, which takes into account power imbalances to create relationships in an equitable environment.

Support Advocacy Efforts: Join or support organizations that advocate for mental health equity and culturally competent care.

Promote Mental Health Resources: Share information about mental health resources that are accessible to minority communities.

Encourage Open Conversations: Create safe spaces for discussions about mental health, aiming to reduce stigma and promote understanding. Engage in discussions with client’s about all dimensions of their culture and how their experiences have shaped them.

Download Mental Health America’s BIPOC Mental Health Toolkit:

Mental Health America’s 2024 BIPOC Mental Health Toolkit provides free, practical resources to help navigate mental health stigma, bridge generational differences, dismantle mental health myths, and encourage meaningful conversations. 

References

1.National Alliance on Mental Illness (NAMI).

2.American Psychiatric Association.. Retrieved from American Psychiatric Association

3.Mental Health America. (2024).

4.Substance Abuse and Mental Health Services Administration (SAMHSA). (

5.National Institute of Mental Health (NIMH). (2019). Racial/Ethnic Differences in Mental Health Service Use among Adults. Retrieved from NIMH

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International Non-Binary People’s Day on July 14th

By: Tanya Kramer

This day has been recognized since 2012 to raise awareness and organizing regarding the issues faced by non-binary people around the world. 

This day was started by Katje van Loon and is symbolic as it lands halfway between International Men’s Day (November 19) and International Women’s Day (March 8). Non-binary Awareness Week starts the Monday prior to July 14th and is a period of time dedicated to people who do not identify with the traditional gender binary.

The term “non-binary” is described by the Human Rights Campaign as “someone who does not identify exclusively as a man or a woman. Non-binary folks may identify as being both a man and a woman or as falling completely outside these categories. Many non-binary people also identify as transgender, though not all do.” The term “non-binary” is described by Stonewall (Pride 2024: Champion of Champions ) “as an umbrella term for people whose gender identity doesn’t sit comfortably with ‘man’ or ‘woman’. 

Non-binary identities are varied and can include people who identify with some aspects of the binary identities, while others reject them entirely. Non-binary people can feel that their gender identity and gender experience involves being both a man and a woman, or that it is fluid, in between, or completely outside of that binary.” This day is a day to celebrate non-binary individuals and their contributions. It is also a time to refocus on the important work of securing full protection and rights of our non-binary siblings and friends. 

Most countries around the world do not recognize non-binary as a legal gender which means people are forced to identify by the gender assigned at birth in government documents such as a passport, or financial documents such as credit cards or bank accounts. Non-binary people often experience discrimination, prejudice, violence, challenges with healthcare, housing, and employment.

The United States, Australia, Argentina, Bangladesh, Canada, Denmark, Germany, the Netherlands, and New Zealand include non-binary gender options on the country’s passports. In the United States currently, half of the country allows a driver’s licenses to include “X” as a choice for gende. But there is still work to do.

On International Non-Binary People’s Day, we can all engage in meaningful change to be better allies and siblings. According to the website “Many Genders One Voice”

(Non-Binary People’s Day ), and a few other resources, here are some specific ways to make a meaningful change:

  • Undertake self-directed awareness and education
  • Don’t make assumptions
  • Using gender-neutral language whenever possible
  • Pronoun confirming, cueing, and correcting
  • Don’t ask about the sex assigned at birth (unless necessary for service delivery)
  • Take steps to ensure non-binary inclusive service provision in healthcare settings
  • Challenge discrimination, take “Right to Be _____” training (Bystander Intervention – Right To Be ) to understand how to stand up for the rights of those being discriminated against
  • Compassionately challenge internalized phobias or acceptance of power and control imbalances in relationships
  • Understand the impact of previous trauma and discrimination upon people’s current lives and their ability to access safe services.  Thank you to Katje van Loon for her work in starting International Non-Binary People’s Day!

Check out this link to learn more about Katje’s story – https://www.bbc.com/news/world-us-canada-62149521

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