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Self-Injury Awareness Day

Jaclyn Baker
,

By: Claire Butcher

Self-harm is when an individual injures themselves on purpose and is a sign of emotional distress. Self-injury can develop into a coping skill to ease complicated feelings and other mental health struggles. Self-harming can also be a way for people to manage big emotions, provide a release of pain-killing endorphins, or feel something ‘real’ if feeling emotionally ‘numb.’

Research shows that self-injury occurs in approximately 5% of adults in America and 17% of teens, with a higher risk for BIPOC and LGBTQIA+ communities and college-aged adults. However, due to mental health stigma, these statistics are likely underreported. Forms of self-harm can look like – but are not limited to the following:

  • Cutting skin
  • Hitting yourself
  • Burning skin
  • Picking at wounds
  • Pulling out hair
  • Using binge eating, drinking, or drug use to self-harm

‘Do’s and Don’ts’ of Talking To Someone Who Self-Harms

DO:

  • Stay calm – it might be activating to hear someone is harming themselves, but reacting with big emotions can show the person struggling that it may not be safe to share with others in the future
  • Validate Feelings – acknowledging the person’s feelings can show them it’s okay to talk about their mental health and reach out for help
  • Offer a Listening Ear – routinely checking in on people struggling with mental health can make a great difference in the healing process
  • Help them Access Support – if the person is willing, gently recommend beginning talk therapy and provide crisis and community resources

DON’T:

  • Judge – it takes a great deal of vulnerability and strength to tell someone you’re self-harming, and judgment will feed into the cycle of self-injury and shame
  • Force them to Stop – sometimes self-injury is one of the only coping skills people have, so it’s important to explore how we can reduce harm and add in new skills 
  • Sugar-Coat – saying ‘you’ll be okay tomorrow’ or dismissing self-harm can be invalidating to someone’s experience, especially one that is as serious as self-injury 
  • Try and Find Answers – you don’t have to know all the answers, and the person who has shared this with you may just want to feel heard and supported

Grounding Tools and Harm-Reduction for Self-Injury

Managing difficult feelings, numbness, and feeling ‘activated’ can take many forms, ranging from harm reduction that mimics the same sensations as self-harm to other techniques to release or regulate energy. Engaging in DBT—Dialectical Behavioral Therapy—can help build a toolbox of skills to manage big feelings, directing energy to healthier long-term outlets. 

Here are some examples of grounding skills to replace self-harm:

  • Hold ice cubes
  • Take a hot or cold shower
  • Exercise 
  • Punch pillows
  • Tear up paper or magazines 
  • Do breathing exercises
  • Draw, paint, or put stickers on skin
  • Hug a stuffed animal or loved one
  • Play with a pet
  • Call a friend
  • Eat spicy food, sour candy, or strong mints
  • Pick up a random object and take time to notice its color, texture, and other characteristics
  • Engage in creative outlets (coloring, drawing)
  • Make a comforting hot drink

Feel free to get creative with harm reduction! If you engage in cutting, try to reduce harm by making and squeezing a ball of tinfoil to mimic the ‘pokey’/sharp feeling. Here are some fidgets made to promote harm-reduction. 

References:

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Stop Overthinking: 6 Ways to Take Action and Achieve More

Jaclyn Baker
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Overthinking can be a bigger threat to success than failure itself. It’s easy to get stuck in endless planning and analyzing, but nothing gets done until you take action. Here’s how to break free from the Overthinker’s Paradox and start making real progress.

  1. Create a 30-Minute MVP

Start small. Build your first version of a project in just 30 minutes. Don’t aim for perfection—focus on making it useful and functional. If 30 minutes doesn’t work, try two hours. Keep it simple and avoid getting stuck in the details.

  1. Celebrate What You Delete

The sunk costs bias can keep you attached to ideas that aren’t working. Instead of feeling bad about deleting work, celebrate it! Let go of what doesn’t work so you can move forward and improve.

  1. Share Your Failures

Don’t be afraid to show your mistakes. Whether at work or in personal projects, sharing failed experiments helps you learn and grow. Keep a log of what you’ve abandoned to remind yourself that progress comes from trying and adjusting.

  1. Label Edge Cases

Overthinkers often get caught up in unlikely “edge cases” that may never happen. When you find yourself obsessing over these, simply label them as edge cases and move on. Focus on what really matters at this stage.

  1. Feedback Means You’re Moving Forward

If you’re getting feedback, even about what isn’t working, it’s a good sign. It shows people are engaging with your work, and you’re making progress. Embrace it as a tool for improvement.

  1. Iterate Fast, Skip the Hustle Culture

Move quickly, but without the pressure of hustle culture. Rapid experimentation leads to growth, but you don’t need to burn yourself out. Stay productive at your own pace and learn from each step.

Final Thoughts: Action Over Perfection

Overthinking traps us in endless possibilities. To succeed, take action, learn from mistakes, and keep improving. The key to overcoming the Overthinker’s Paradox is simple: stop thinking, start doing.



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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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Relational Wellness: Our Therapists’ Favorite Books

Jaclyn Baker

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

Jaclyn Baker
,

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?

Jaclyn Baker
,

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

Jaclyn Baker
,

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

Jaclyn Baker

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

Jaclyn Baker
,

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

Jaclyn Baker

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

Jaclyn Baker
, ,

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

Jaclyn Baker
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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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