Become a ClientCareers

mental health

Integrating Relaxation Into Your Life

Jaclyn Baker
, ,

Life is all about balance. Even on busy days, it’s so important to make rest a priority.

After all, rest can help you recharge your batteries, give you more energy and let your mind relax. 

When you hear the word rest, you may associate it with sleeping. 

But rest is so much more than that.

Here are three ways you can incorporate rest into your ongoing routine. 

Take A Personal Day

If you feel like you need a day to yourself, it’s okay to take one. Spending a weekend or even a weekday to step back and focus on yourself may be exactly what you need to get yourself back on track.

Blocking off some time for you can help you connect with your inner thoughts and truly unwind. 

Reflect Through Writing

Writing or doodling is a healthy practice you can utilize anytime or anywhere. 

Getting your thoughts, feelings, and experiences out on paper can help you stay in tune with yourself.  When it comes to writing, there are no rules. You can write about anything that comes to mind. 

If you’re stuck, there are several online tools that deliver fill-in-the-blank prompts.

A few examples include…

  • Today I am grateful for _______.
  • My friend ______ made me smile.
  • Tomorrow I am excited to______.

Limit Any “Noise”

Whether we realize it or not, our phones can be very distracting. Concentrating on your book or enjoying your meal isn’t always easy to do with a phone buzzing in the background. 

Putting your phone on silent or placing it in a different room during your rest time can help you establish a truly restful environment. 

Read Morechevron_right

Indigenous Peoples Day

Jaclyn Baker

On October 10th, we can recognize Indigenous Peoples’ Day to honor their history and culture. 

This day was first known as Columbus Day, but in 1992, it became Indigenous Peoples’ Day as a sign of protest. The idea was first introduced in 1977 when the United Nations held a conference to address the discrimination against Native Americans, and it has shaped the day into what we know it to be now. 

Many remember the past 500 years of colonization that have led to the pain and trauma of Indigenous peoples’. 

According to Van Heuvelen from the Cheyenne River Sioux Tribe, “It can be a day of reflection of our history in the United States, the role Native people have played in it, the impacts that history has had on Native people and communities, and also a day to gain some understanding of the diversity of Indigenous peoples.” 

As a community, we can take the time to read Indigenous literature, attend events, and watch relevant movies. Check out the resources below for more. 

What Is Indigenous Peoples’ Day?

Ideas to Honor Indigenous Peoples Day 2022

Rethinking How We Celebrate American History—Indigenous Peoples’ Day

Read Morechevron_right

National Plus Size Appreciation Day

Jaclyn Baker
, ,

October 6th is National Plus Size Appreciation Day, which was created in 2017 to celebrate body types in all shapes and sizes. It’s also a time to open the conversation about how body image can affect self-esteem. 

What is considered plus size?  In the clothing industry, size 18 and up is considered to be plus size. But in the modeling industry, sizes 6-16 are considered plus size. So in the images we see everywhere in the media, the people modeling the clothes do not reflect the bodies of the people that will be wearing the clothes.  This perpectuates unhealthy and unrealistic expectations about how we should look.

The pressure to be skinny is often cloaked in the message of the need to be healthy.  While there is evidence that weight can impact your health, it’s not the whole story. Everyone can work on engaging in healthy behaviors, which can lead to feeling better about themselves at any size.  This may be eating well, exercising, interacting with friends, not smoking, limiting alcohol intake, regularly seeing your health practitioner, and meditating.  Everyone has a unique body and a unique life that got their body to where it is today.  Accepting others, accepting ourselves, and valuing everyone’s process, can lead us toward connection and away from judgment

Our bodies can be appreciated for all that they can do for us and not just for how we look. Everyone can feel confident in their body and be proud of what they can achieve with the body that they have. 

There are many role models that are leading the charge in body positivity. 

We can look up to powerful women in the media who advocate for self-love, including Lizzo, Demi Lovato, Serena Williams, and Mindy Kaling. They all share the same message: For everyone to love their authentic selves and create a positive relationship with their bodies. 

Let’s all remind ourselves and those around us that we are all valuable. Follow the links below to learn more. 

What Is Body Positivity?

The Path To Self-Acceptance 

Why Body Positivity Matters

Read Morechevron_right

International Day of Non-Violence

Jaclyn Baker
, ,

By: Betsy Pownall, LPC

On October 2nd, we can recognize the International Day of Non-Violence. This day was established in 2007 by the General Assembly to spread the message of non-violence and promote a culture of peace, tolerance, and understanding. 

The basis of non-violence is to achieve social and political change without causing physical harm or violence. Throughout the years, our society has adopted this way of protesting to fight for social justice worldwide.

Violence can affect millions of lives and impact communities all over the world. According to the CDC, there are over 1.4 million people treated for assault in emergency rooms, and nearly 25,000 lives are lost to homicide. It’s important to note that violence is the leading cause of death, especially for people ages 15 to 34. 

Yet there are social causes of violence that are also a factor, including systemic racism, bias, and discrimination, that can be a driving force or violence – making violence a greater risk for people of color.

When we take the time to educate ourselves about the violence in our communities, we can develop plans to reduce violence. Many organizations strive to put an end to violence and transform social norms. 

Together we can work to advocate for a safer community for our family, friends, and peers. For more resources, check out the links below.

International Day of Non-Violence

Futures Without Violence

National Center on Domestic and Sexual Violence 

National Family Justice Center Alliance

Read Morechevron_right

Domestic Violence Awareness Month

Jaclyn Baker
,

By: Betsy Pownall, LPC

Domestic Violence Awareness Month (DVAM) was launched nationwide in October 1987 as a way to connect and unite individuals and organizations working on domestic violence issues while raising awareness for those issues. Over the past 30+ years, much progress has been made in supporting domestic violence victims and survivors, holding abusers accountable and creating and updating legislation to further those goals.

Read Morechevron_right

Tips on Talking to Loved Ones in a DV Relationship

Jaclyn Baker
, ,

By: Betsy Pownall, LPC

It is difficult to know what to say when someone shares that they are in an abusive relationship.

Whether it be a friend, family member, or client, there is this moment of pause~the thought of, “How I respond right now will really matter.’

Here are some tips on what to and not do to/say when someone discloses this vulnerable fact of their lives.

What to say:

  1. “I’m sorry this has happened (or is happening) to you.”

Acknowledge you have heard what has been said, that you heard it and are listening. Acknowledge the courage it takes to disclose abuse and the strength it takes to survive. This is your opportunity to empathize.

  1. “No one deserves to be abused.”

This is a universal statement and an opportunity to connect with the survivor.

  1. “It’s not your fault.”

Don’t minimize the violence or blame the victim. The batterer is accountable and responsible for his/her choices and behaviors.

  1. “You are not alone.”

Violence in relationships is a widespread social problem, yet the victim often feels very alone. By generalizing, we can help the survivor understand that the abuse is not about who they are or what they did but about their partner’s attempt to maintain power and control.

  1. “There is help.”

Empower the survivor by offering information choices, safe space and support.

What not to say/do:

  1. Give advice.
  2. Change the subject.
  3. Ask trivial questions.
  4. Intellectualize the problem.
  5. Become emotional.
  6. Make decisions for them.
  7. Be evasive or elusive.
  8. Handle everything yourself.
  9. Ask ‘why’ questions.
  10. Pity them.
  11. Indulge in silly witticisms.
  12. Become insensitive or cold.
  13. Cut communication.
  14. Be judgmental or rejecting.
  • Don’t blame. The survivor is not at fault for the violence. It is never okay for one person to use force against another. Avoid questions that may sound blaming, such as “why don’t you just leave?”
  • Don’t participate in the denial. Violence does not change on its own; it often escalates. It will not simply ‘get better’.
  • Keep in mind: Battering is against the law.
  • Don’t ignore the danger. Is there a gun in the house? Are there children in the home?
  • Don’t focus on leaving if this does not seem to be a safe option. Help the survivor find ways to be safe.
  • Encourage developing a safety plan.
Read Morechevron_right

When Life Just Feels Too Busy

Jaclyn Baker
, ,

Do you ever find yourself running on autopilot?

Do you ever get stuck in the same patterns just because it’s easy or convenient 

If so, you are not alone. 

Comfort zones may be comfortable. But some of the best opportunities may be hiding behind comfort. 

You have what it takes to break the pattern and take control of your success. 

It’s never too late to go after what you want in life. 

Think About What Comes Next

Have you ever put a goal on the back burner due to lack of time or fear?

More often than not, the longer we put something off, the scarier it can become.

Procrastinating on certain tasks can also become a habit if we don’t do something about it.

No matter what we say or do, time is going to pass. We might as well spend it working towards things that make us happy!

It may take some time to get results. But you will get there. 

Your future is in your hands.

Recognize Your Obstacles 

Your journey may not always be smooth sailing. You may face an obstacle or two along the way.

In order to move past your obstacles, you will have to recognize what yours are.

What makes you feel like you can’t do something? What are your limiting beliefs? Are your thoughts hurting or helping you? 

Once you’re able to openly and honestly answer those questions, you will be one step closer to success.

Read Morechevron_right

Getting Through Any Obstacle in Life

Jaclyn Baker
, ,

Life can feel a little uncertain at times. None of us can see the future, which can be scary or overwhelming. 

We may not be able to completely get over the fear of uncertainty.

But we can do what we can to accept and embrace how we feel. 

Accepting and embracing our feelings can help them feel less scary.

If you don’t know where to begin, there is no need to worry. You can teach yourself to adapt to situations and step outside your comfort zone.

The very first step is to understand and accept that change and fear are part of life.

No matter what we say or do, our daily routine, job, home, friendships, and hobbies will change eventually.

Some of these changes may be for the better, and some may be for the worse.

At the end of the day, all you can do is adjust your mindset accordingly and maintain an open mind, 

You can either look at scary lifestyle changes as a setback or an opportunity to grow and thrive as a person.

For example, at some point, your job may require you to travel regularly, even though you’re afraid of travel.

You can either look at the event as something scary. 

Or, you can look at the event as an opportunity to face your fear. 

You have what it takes to change your mindset. You have what it takes to turn negative emotions into positive ones.

Thoughts are just thoughts and aren’t necessarily true!

Read Morechevron_right

Hispanic Heritage Month

Jaclyn Baker
,

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

Read Morechevron_right

Suicide Prevention Month

Jaclyn Baker
,

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

Read Morechevron_right

September is Recovery Month

Jaclyn Baker
,

By: Tanya Kramer, LPC

Recovery Month serves to elevate important topics in recovery, such as promoting/supporting new evidence-based practices, a strong/proud recovery community, and acknowledging both organizations and individuals who create the recovery community.

Observance of Recovery Month was started by the organization called SAMHSA (Substance Abuse and Mental Health Services Administration) in 1989 to increase public awareness of mental health and addiction recovery.  Purple is the established color to represent Recovery Month and Recovery Day which is September 30th this year.

Millions of Americans’ lives have been transformed by the recovery of both substance abuse and mental health.  Recovery Month provides a venue for everyone to share their stories, lift each other up, and provide hope for those struggling.

This month also draws attention to new research and interventions that could improve the process for those striving for health and wellness.

The 2022 Recovery Month Theme is:  “Recovery is For Everyone:  Every Person, Every Family, Every Community.”

Here are some organizations and links to learn more about Recovery Month:

Read Morechevron_right