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Older Americans Months

Jaclyn Baker
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By: Christina Bein – LCSW 

What does aging mean to you? How does your family talk about it? What does your community say about it? 

In the media, it seems like aging is stereotypically frowned upon. Oh wait, don’t frown because that might cause wrinkles. 

There’s a mainstream obsession with preventing aging that takes away from the beauty that marks a long-lived experience. 

The Administration for Community Living ( acl.gov) is taking a path this year in celebrating Older Americans Month with the theme of recognizing how older adults can age well in place. This takes a look at how older Americans can still engage in participating in their community and living independently for as long as possible. 

EasterSeals Oregon is a local non-profit organization that is celebrating Older Americans Month and offers suggestions of socializing with neighbors, taking a virtual course to learn something new, or offering to teach others about a known skill. 

The emphasis is on seeing the value of building community.

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Children’s Mental Health Awareness Day

Jaclyn Baker
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The current events of the world can create feelings of stress for many children. That, paired with the recent history of isolation and a loss of support systems, such as in-person school, has resulted in all kids feeling an increased sense of stress in their lives.  Helping kids deal with the stressors of uncertainty will help them be more successful in managing challenging times ahead.

Big Life Journal has some helpful resources to help kids deal with stress, including printable guides and worksheets. Some ideas for helping kids deal with stress include:

  • Re-frame stress–Stress can lead to growth if children understand that stressful situations will not last forever. These situations represent challenges to overcome and lessons to learn.  Seek to understand your child’s stress rather than dismiss it
  • Shift from a fixed to a growth mindset–it’s not fixed, it can be improved, and you do have the power to influence the situation.
  • Stop catastrophic thinking–do not dismiss their worry. Their concerns are very real to them and there have been a lot of reasons to worry recently.  But help them put words to their fears and focus on what they can control
  • Practice Problem solving–listen, discuss the positives and negatives of a situation, brainstorm solutions
  • Try stress management techniques, such as meditation, mindfulness, deep breathing, or yoga exercises for kids.

Although many kids may experience stress, there are also many kids experiencing a higher level of mental health issues.  On May 7th we can observe Children’s Mental Health Awareness Day. The purpose of this awareness day is to increase public awareness about the needs of children with serious mental illness, provide information on evidence-based practices, and encourage those who need help to seek treatment.

According to the World Health Organization:‍

  • One in six U.S. children ages 6-17 has a treatable mental health disorder such as depression, anxiety problems or ADHD.‍
  • Half of all mental health conditions start at 14 years of age, but most cases are undetected and untreated.
  • The consequences of not addressing adolescent mental health conditions extend to adulthood, impairing both physical and mental health and limiting opportunities to lead fulfilling lives as adults.

It is important to have conversations with your children, to recognize when their mental health issues are more than just expected stress responses, and to get them help. Early intervention can have positive results that benefit them for the rest of their life. Therapy can have a significant impact on a child. And more severe issues can be addressed through a consult with your mental health provider as well as a doctor or psychiatrist if needed. Teaching our kids that it is okay to not be okay sometimes, is an important first step in them feeling like they can ask for help when they are struggling.  Taking care of a child’s mental health is as important as their physical health. We can create a safe space for our children, so they can feel good about themselves. 

Follow the resources below for more:

Virtual Events For Parents & Caring Adults 

What’s in the Guide for Parents: Caring for Kids with Mental Illness

Helping Children Cope 

Need Help? | Kids Help Phone 

Youth Mental Health | Mental Health America

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Women’s Health Month

Jaclyn Baker
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Women’s Health Month is observed throughout the month of May and is an awareness event that recognizes the different physical and mental concerns experienced by women and people who were assigned female at birth. From menopause to cervical cancer to childbirth, this is an important opportunity to raise awareness through educational campaigns with the goal being to empower people to prioritize their health.

Women’s health concerns can get discounted.  But 75% of new parents (especially moms) experience sleep deprivation, 23% of people that get their period need time off of work due to period-related issues, and menopause can cause significant symptoms for many women with the decreased estrogen levels also causing an increase in health risks.  Women can be a positive support to each other as they navigate these challenging health experiences.

During this month, we can also put our health and the health of women in our lives first. Whether we go in for a check-up or reach out to a friend in a time of need. 

For more resources, check out the links below:

Women’s Health Resources

Seven Facts To Know About Women’s Health | CDC

Featured Resources | National Women’s Health Network

WebMD Menopause Guide

Book: The Monopause Manifesto by Dr. Jen Gunter

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Mental Health Awareness Month

Jaclyn Baker
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Mental illness is a condition that affects a person’s thinking, feeling, behavior or mood.  It can significantly impact the activities of daily living and may also affect the ability to relate to others.  Mental illness is no one’s fault or the result of weakness.  It is the result of a confluence of factors including genetics, brain structure, biochemical processes (such as how your body produces or is able to use dopamine), environment and lifestyle influences (high stress, trauma experiences).   Mental health conditions are very common and nothing to be ashamed of.  According to the National Alliance on Mental Illness (NAMI), 

  • 1 in 5 U.S. adults experience mental illness each year
  • 1 in 20 U.S. adults experience serious mental illness each year
  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 24

Unfortunately in many communities, the stigma of having a mental illness persists and discourages people from getting treatment because they are ashamed. The stigma around mental illness and treatment prevents 40% of people from reaching out and can create serious barriers to finding a diagnosis or treatment. 

At Vista, we view going to therapy as a general self-care task that everyone can benefit from, similar to getting a massage or going to the doctor to make sure your body stays healthy.  As there is a strong correlation between mental health and physical health, working on your mental health can benefit you in more than one way.  For example, people with serious mental illness are nearly twice as likely to develop cardiovascular and metabolic diseases than the general population.

During May, we recognize Mental Health Awareness Month. It is a time to bring awareness to mental health issues and help to decrease the stigma around mental illness and treatment in our communities. 

Mental Health Awareness Month was first established in 1949 to highlight the importance of mental wellness and effective treatments that help people live full lives.

To reduce the stigma and emphasize the importance of treatment and recovery, we can educate ourselves about mental health and mental disorders. Being aware of our actions towards others allows us to place ourselves in someone else’s shoes.

This month’s goal is to provide a foundation for knowledge about mental health and give those the resources needed to seek help. 

Check out more resources below:

People Seeking Help | CDC Mental Health Resources

People Matter, Words Matter

Help For Mental Illnesses | National Institute of Mental Health

We All Have Mental Health | YouTube

Talk About Mental Health

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Teaching Your Child How To Handle Conflict

Jaclyn Baker
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As a parent, it’s important to remember that your child will likely disagree with their friends from time to time, and it’s a normal part of life and friendship. 

Helping them navigate through arguments can give them the guidance to move past these disagreements. 

Showing children how to establish their boundaries and communication with their friends is something that can help today and in the future. 

Find Balance

We only want the best for our children, so it may be tempting to want to step in when they are fighting with a friend.

However, stepping in right away isn’t always the best solution. 

Giving them the opportunity to talk it out on their own can teach them very valuable problem-solving skills. 

What you can do, is offer them support, advice and comfort.

Grow As We Go

Fights are often personal for the people in them – meaning that your child and their friends might be fighting about something unique to their friendship. 

As they grow, you can assess what the situation calls for and how to brainstorm ideas to hopfully resolve it. 

Conflict Resolution 

It’s never too early to start teaching your children healthy conflict resolution skills. 

Of course, you will always be there for them, but eventually, they will reach a certain age where they can handle most situations independently.

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Exuding Confidence 101

Jaclyn Baker
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Having confidence in ourselves comes from believing we are capable of doing anything! 

When we think positively about our skills, qualities, and personality, it motivates us to embrace new opportunities. 

Reminding ourselves of our strengths each day can positively impact us in so many ways. 

Talk The Talk

Exuding confidence is all about how we talk to ourselves. 

Practicing positive self-talk can change our outlook and overall self-esteem. 

Our thoughts have the power to become a reality – both positively and negatively. You have the power to achieve great things by thinking positively. 

For example, you can create go-to phrases for yourself, such as “I’m perfect just as I am.” Or “I can achieve anything that comes my way.” 

Those kinds of thoughts can be great mood-boosters and work as a starting point to building more confidence. 

Think About The Past

We can measure our progress by reflecting upon how much we have grown over the past week, month or year. 

It’s important to remind ourselves of past successes to know that we can create similar opportunities in the future. 

You deserve to be proud of all your accomplishments. Even ones that have happened years ago. 

Taking trips down memory lane can help remind you just how talented and successful you are. 

“When you have confidence, you can do anything.” – Sloane Stevens

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Boosting Your Mental Health This Spring

Jaclyn Baker
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Spring signifies a time for change and renewal. 

As the season changes and plants begin to bloom, we can follow their lead and give ourselves a fresh start.

There is no better time than the present to motivate ourselves to tackle new goals. 

We can spring forward with these three steps.

Change Up Your Space

Even the smallest changes can make the biggest difference.

Changes such as rearranging some furniture or buying a piece of clothing you wouldn’t normally gravitate towards can give us a newfound burst of energy.

Give it a go and see what happens!

Reconnect With Others

Branching out can help us form new connections or reconnect with old ones. 

The people we spend time with can impact us in so many ways and allow us to experience new things. 

Making the effort to reach out to new people can potentially bring on lots of new positive experiences. 

Prioritize Your Sleep

Now that the sun is setting later and rising earlier, our sleep habits can change.

Getting appropoate sleep is crucial 365 days a year, and poor sleep can catch up on us.

If you’re starting to catch poor sleeping habits arise, now is the time to do something about it.

You may have to re-evaluate your current bedtime routine and make some changes depending on your needs.

Putting your phone away a couple of hours before bed, taking a hot bath or practicing light stretching are just a few healthy habits to consider. 

However, you may have to implement an experiment or two to find the best habits for your own needs.

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Day Of Silence For LGBTQ

Jaclyn Baker
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On April 8th we honor the Day Of Silence for the LGBTQ+ community. This campaign was created in 1996 by Maria Pulzetti and Jessie Gilliam. National Day of Silence is observed in April each year as a movement against the harassment and bullying of individuals identifying with the lesbian, gay, bisexual, transgender, queer (LGBTQ+) community.

The first event was held during their University’s pride week, where participants wore tape in the form of an x to spread awareness. This campaign has grown since then, and now anyone can join in and stay silent during work, school, or at home.

The Day Of Silence is a time to take a vow of silence in protest of the discrimination felt by LGBTQ+ people in school and in their daily lives. Allies all around the world can take a moment to understand the struggles faced by people in the LGBTQ+ community. 

We can educate ourselves further by learning more about the LGBTQ+ community by hearing about lived experiences, reading their stories, and watching videos. 

To strive for a more inclusive society, we can understand others on a deeper level. 

Check out the resources below for more:

11 Ways to Prepare for GLSEN’s Day of Silence

Open Letter To Educators About Day Of Silence

Break The Silence Rally Guide | GLSEN

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Stress Awareness Month

Jaclyn Baker
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The month of April is a time for Stress Awareness Month. Stress can play a role in our daily lives. With the stress of the pandemic and the war in Ukraine, we may feel stress creep in more than ever.

Stress is a normal reaction that everyone experiences at times. We are built to experience stress as your stress response helps keep you alert and ready to avoid danger. But stress becomes a problem when stressors continue without relief.  This can lead to negative physical and emotional consequences including:

  • Aches and pains.
  • Chest pain or a feeling like your heart is racing.
  • Exhaustion or trouble sleeping.
  • Headaches, dizziness or shaking.
  • High blood pressure
  • Stomach or digestive problems.
  • Anxiety or irritability
  • Depression
  • Panic attacks

Sometimes the stress we experience is outside of our control. There are still some things to try to cope with these challenging situations.

  • Recognize when you do not have control over the situation
  • Work on your reactions to the stressor instead of trying to change it  
  • Try to focus on something that makes you feel calm

Here are some ways you can cope with stress in your everyday life:

  • Carve out time for hobbies.
  • Practice meditation or yoga.
  • Get enough sleep each night.
  • Make time for movement and exercise.
  • Eat a healthy diet
  • Reach out to your support system.

Having a conversation with those around you about stress can help you or someone you know get the support needed. When we feel overwhelmed and stressed, it’s healthy to have an outlet to let out these emotions. Talking about it not only raises awareness of this topic but can validate the experiences of others. 

Check out the additional resources below:

The American Institute Of Stress

10 Free Resources to Help You Better Manage Stress

Stress Management Tools And Resources

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Alcohol Awareness Month

Jaclyn Baker
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The month of April marks National Alcohol Awareness Month. The first Alcohol Awareness Month was founded by Marty Mann, one of the early members of Alcoholics Anonymous.

Most adults in the United States who drink alcohol can drink moderately and without any issues. However, alcohol-related problems are the third leading preventable cause of death in the country. Alcohol use disorders affect about 15 million adults in the United States, and an estimated 90,000 people die from alcohol-related causes every year.

How do you know if drinking alcohol has become a problem for you or a loved one? Alcohol becomes a problem when it impacts your life in a negative way:

  • Has your personal or work life been deteriorating because of your drinking? 
  • Have you had times when you drank more or longer, than you intended? 
  • Are you drinking to feel better? 
  • Are you drinking to cope with stress or other problems? 
  • Do you feel anxious or irritable without a drink? 

If you recognize any of these symptoms in yourself, it may be time to evaluate the role that alcohol plays in your life. The National Institute on Alcohol Abuse and Alcoholism has some helpful resources, including their Rethinking Drinking page, which allows you to take a closer look at your drinking patterns and offers research-based information to help you decrease or quit drinking. 

Alcohol dependence claims the lives of more than 90,000 people every year. In 1987, and is the most used substance by youth and adults in the United States. For more resources and ways to get help, you can check out the resources below:

Alcoholics Anonymous 

SMART Recovery

 Understanding Alcohol Use Disorder | NIAAA

What Are the Treatments for Alcohol Use Disorder?

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Feel Like You Have Too Many Things On Your Plate? Here’s What To Do

Jaclyn Baker
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We all have those days when our to-do list feels completely unattainable and stressful.  

Believe it or not, your to-do list may not be as intimidating as anticipated.

Just because a particular task feels complex doesn’t mean it is! 

An overwhelming to-do list has the potential to become a simple one with a few mindset shifts.

Make a Decision

Have you ever put off making a decision (big or small) due to the fear of making the wrong one?

The thing is, the longer we put off making a decision, the harder and scarier it tends to become.

It’s so easy to tell yourself…

 “Oh, I will decide once I have more information.”

Or,

“I can’t decide XYZ until I figure out XYZ.”

Even though decision-making isn’t always easy – it’s part of life. Procrastinating can be exhausting both physically and mentally.

Making decisions faster can help give you more time in the day to focus on other activities, which in turn can help you knock more items off your daily list. 

Come Up With a Strategy For New Tasks

We all have those tasks we do on a daily basis that are pretty smooth sailing. 

But what happens when we have to do something new?

Working on new tasks is unavoidable – whether it be personal or professional.

Doing anything new for the first time can be draining and potentially take twice as long as it ideally should.

The good news is there are several tactics out there that can help make completing new tasks easier and faster such as listening to music or munching on your favorite snack.

Give it a try and see what happens. 

Done is Better Than Perfect

Spending 3+ hours on a task that should ideally take around 30 minutes won’t necessarily result in a better outcome.

More often than not, overthinking tasks can lead to more mistakes and limit our ability to be creative.

Accepting and embracing that done is better than perfect can potentially transform your overall productivity. 

“Don’t mistake activity with achievement.” – John Wooden

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