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How to Be a Better Listener: 5 Ways to Have More Meaningful Conversations

listening

Have you ever finished telling someone something important and felt like they didn’t really hear you? Maybe they offered advice before you were finished or quickly shifted the conversation to their own experience.

Most of us have been on both sides of that exchange. We want to connect, but distractions, assumptions and the urge to help can get in the way.

Listening well starts with noticing what the other person needs. Sometimes they need practical help. Sometimes they want space to express a feeling. Other times, talking something through together can lead to an idea neither person had considered.

Here are five approaches to try in your next conversation.

1. Listen to Understand

It’s easy to start preparing your response while someone else is still speaking. You hear a familiar problem, remember a similar experience and begin deciding what to say.

Try letting the person finish before forming your answer. Pay attention to what they’re actually saying, including details that might challenge your first impression.

A simple question can help:

“What would you most like me to understand about this?”

You don’t have to agree with someone to understand their perspective. Giving them room to explain can make the conversation more useful for both of you.

2. Listen for Feelings

When someone describes a difficult experience, the facts are only part of the story. A missed invitation might bring up feelings of exclusion. A disagreement at work might leave someone feeling undervalued.

Empathic listening means making room for those feelings without assuming you know exactly what the person is experiencing.

Instead of immediately saying, “Here’s what you should do,” try:

“That sounds disappointing. What was the hardest part for you?”

Let their answer guide you. If your interpretation is off, accept the correction. The goal is to understand their experience in their own words.

3. Listen to Clarify

Sometimes a conversation needs a clearer picture of the problem. This is especially helpful when someone is explaining a complicated situation or asking for support.

Briefly reflect back what you heard:

“So you’re comfortable with the work itself, but the changing deadlines are making it difficult. Have I understood that?”

This gives the other person a chance to confirm or correct your understanding before you respond.

Keep your questions open and ask one at a time. A conversation can start to feel like an interview if every answer is followed by another question. Leave room for the person to decide what they want to share.

4. Listen to Discover Something Together

Some conversations create space for a new idea to emerge. Rather than arriving with a solution, both people stay curious and explore possibilities.

This is often called generative listening.

Imagine a couple repeatedly disagreeing about household tasks. As they talk, they might discover that their real concern is having to notice, plan and delegate everything. That understanding could change the solutions they consider.

Questions that invite discovery include:

  • “What might we be missing?”
  • “What would make this feel better for both of us?”
  • “Is there another way we could approach it?”

You don’t need to force a breakthrough. Give the conversation enough room for an unexpected insight to surface.

5. Listen for What the Moment Needs

Good listening also means knowing when to keep things simple.

A friend sharing a funny story may want you to laugh with them. A colleague explaining a task may need you to remember the details. Someone having a difficult day may want company before they’re ready to talk.

When you’re unsure, ask:

“Would it help to talk it through, think about solutions, or take a break from it?”

Their needs might change as the conversation unfolds. Stay open to that shift rather than committing to one way of responding.

Start With One Small Change

In your next conversation, choose one thing to practise. Put your phone away. Let the other person finish. Ask a question before offering advice.

You won’t respond perfectly every time, and you don’t need to. What matters is making the effort to understand the person in front of you and giving them space to be heard.

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Not Everything Needs an Easy Button: Why Embracing Challenges Matters in the Age of AI

Artificial intelligence is changing the way we learn, work, and approach everyday challenges. From simplifying tasks to generating ideas in seconds, AI has made it easier than ever to find quick solutions.

But as technology continues to make our lives more convenient, an important question arises: Are we losing something valuable when everything becomes easier?

While efficiency has its benefits, challenges play an essential role in personal growth, professional development, and building the skills that make us human.

The Growing Influence of AI

AI is transforming nearly every industry, including education, recruitment, and the workplace.

Students can now use AI to summarize complex topics, professionals can automate repetitive tasks, and employers are increasingly incorporating AI into their hiring processes.

These advancements create exciting opportunities, but they also raise questions about how we develop essential skills.

When technology provides immediate answers, we may miss opportunities to think critically, solve problems independently, and learn through experience.

Why Challenges Are Important for Growth

Learning isn’t always supposed to be easy.

Whether we’re mastering a new skill, navigating a difficult situation, or working toward a professional goal, challenges help us develop confidence, resilience, and adaptability.

In education, for example, students often benefit from gradually building their knowledge through increasingly complex tasks. This approach, sometimes called scaffolding, allows individuals to strengthen their abilities while developing independence.

The same principle applies in the workplace.

Employees who work through difficult problems often gain valuable experience that cannot always be replicated through shortcuts.

The goal shouldn’t always be to eliminate difficulty, but to recognize when difficulty helps us grow.

The Human Skills AI Can’t Replace

As AI becomes more capable, uniquely human qualities will become increasingly important.

Creativity, emotional intelligence, critical thinking, communication, and sound judgment are essential for navigating a rapidly changing world.

AI can help generate ideas, analyze information, and improve productivity. However, human experience, perspective, and decision-making remain central to how we apply those capabilities.

Rather than relying on technology to handle every challenge, we should focus on using it to support our abilities.

Finding the Right Balance Between Technology and Effort

Embracing challenges doesn’t mean rejecting AI or avoiding tools that make life easier.

Instead, it’s about being intentional.

There are situations where automation can save valuable time and allow us to focus on more meaningful work. There are also moments when taking the longer route helps us develop a deeper understanding of a subject or strengthen an important skill.

The key is recognizing the difference.

Before turning to AI for an immediate solution, consider whether working through the challenge yourself might offer an opportunity to learn.

Final Thoughts

Technology will continue to evolve, and AI will undoubtedly play an increasingly important role in our daily lives.

But progress shouldn’t come at the expense of personal development.

Sometimes, the most valuable lessons come from the challenges we face, the mistakes we make, and the effort required to overcome obstacles.

Not everything needs an easy button. Sometimes, the challenge itself is what makes the experience worthwhile.

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How to Listen to Other People: 5 Ways to Build Better Connections

listening

Listening is one of the most important communication skills we can develop, but it’s also one of the easiest to overlook.

Think about your last conversation. Were you fully listening to the other person, or were you already thinking about what you wanted to say next?

We’ve all been there. Between distractions, busy schedules, and our own thoughts, truly listening to someone can take more effort than we realize.

The good news? Becoming a better listener doesn’t have to be complicated. By understanding different ways of listening, we can improve our relationships, avoid misunderstandings, and have more meaningful conversations.

Here are five ways to become a better listener.

1. Active Listening: Give Someone Your Full Attention

Active listening is about being present in the conversation rather than simply hearing the words someone is saying.

This means putting away distractions, maintaining comfortable eye contact, and showing genuine interest in what the other person has to share.

Try this:

  • Put your phone away during important conversations.
  • Avoid interrupting or finishing someone’s sentences.
  • Ask questions to make sure you understand.
  • Repeat key points in your own words to confirm what you’ve heard.

Sometimes, simply giving someone your undivided attention can make them feel valued and respected.

2. Empathic Listening: Understand How Someone Feels

Not every conversation is about finding a solution. Sometimes, people just want to feel heard.

Empathic listening focuses on understanding someone’s emotions rather than concentrating only on the facts of what happened.

For example, if a friend tells you they’ve had a difficult day at work, your first instinct might be to offer advice. But what they may really need is someone to acknowledge how frustrating or overwhelming their experience was.

Try this:

Instead of immediately offering a solution, say something like:

“That sounds really stressful. How are you feeling about everything?”

Showing empathy helps create trust and allows people to feel more comfortable opening up.

3. Reflective Listening: Make Sure You Understand

Have you ever walked away from a conversation only to realize you and the other person understood it completely differently?

Reflective listening can help prevent that.

This approach involves summarizing or rephrasing what someone has said to make sure you’ve understood their message correctly.

Try this:

Use phrases like:

  • “So, what I’m hearing is…”
  • “It sounds like you’re saying…”
  • “Just to make sure I understand…”

Reflective listening is especially helpful during difficult conversations, disagreements, or situations where clear communication matters.

It shows the other person that you’re making an effort to understand their perspective rather than jumping to conclusions.

4. Generative Listening: Discover Something New Together

Some of the best conversations lead to ideas or realizations that neither person had considered before.

That’s where generative listening comes in.

Instead of listening only to understand or respond, generative listening creates space for new perspectives, ideas, and possibilities.

This type of listening is particularly valuable during brainstorming sessions, creative discussions, and conversations about personal or professional growth.

Try this:

Ask open-ended questions such as:

  • “What else could be possible?”
  • “Have you thought about approaching it differently?”
  • “What do you think we’re missing?”

By staying curious and open-minded, you may discover something neither of you expected.

5. Adaptive Listening: Recognize What the Conversation Needs

One of the biggest misconceptions about good listening is that every conversation needs to be deep or emotional.

The truth is that different situations call for different approaches.

Sometimes, someone needs emotional support. Other times, they need practical advice, a quick answer, or simply someone to share a funny story with.

Adaptive listening means recognizing what the conversation needs and adjusting your approach accordingly.

Try this:

When you’re unsure what someone needs, ask:

“Would you like my advice, or do you just need someone to listen?”

It’s a simple question, but it can make a big difference in how supported and understood someone feels.

Why Being a Good Listener Matters

Strong communication isn’t just about knowing what to say. It’s also about knowing when to listen.

When we become more intentional about listening, we can:

  • Build stronger personal and professional relationships.
  • Reduce misunderstandings and unnecessary conflict.
  • Help others feel respected and understood.
  • Encourage more open and honest conversations.
  • Learn from perspectives different from our own.

Listening also helps us slow down and become more aware of how we respond to others.

Instead of immediately reacting, we give ourselves the opportunity to understand the situation more clearly.

Final Thoughts: Better Conversations Start With Better Listening

Becoming a better listener doesn’t mean you have to agree with everything someone says or always know the right response.

It simply means being willing to give people your attention, remain curious, and make an effort to understand their perspective.

The next time you’re having a conversation, challenge yourself to listen a little more intentionally.

Put away distractions. Ask an extra question. Resist the urge to interrupt.

You might be surprised by how much your conversations change when you focus less on what you’re going to say next and more on what the other person is trying to tell you.

Because sometimes, the most meaningful thing you can contribute to a conversation isn’t what you say. It’s how well you listen.

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Helping Your Child After the Silver Rail Shooting

Our hearts ache after the events in our community on October 15. Every family in Bend is absorbing this, whether or not your child attends Silver Rail.

Your presence matters more than finding perfect words. Children take their cues from the adults closest to them. This guide gives you practical, age-specific ways to talk, listen, and restore a sense of safety over the coming days and weeks. You do not need to have answers. You need to be available, honest, and steady enough for your child to lean on.

Inside, you’ll find how to steady yourself first, how to talk with your child at each age, what to say and what to avoid, which reactions are normal, routines, media, and returning to school, when to get more help, guidance for community members without children, and local resources, including crisis lines, today’s free walk-in support, trauma response networks, and local counselors.

— Ryan Scott, PhD, Licensed Psychologist, and the team at Vista Counseling & Wellness Center

Start with yourself

Your child will read your nervous system before they hear your words. Steady yourself first, even briefly (American Psychological Association [APA], n.d.).

  1. Notice your own reactions. Shock, anger, numbness, and fear are all normal. Name them to yourself.
  2. Find an adult outlet. Talk with a partner, friend, or counselor out of your child’s earshot.
  3. Cover the basics. Eat, hydrate, and protect your sleep. Limit your own news scrolling.
  4. It is okay to show feeling. Saying “I’m sad too, and we’re going to be okay” models healthy grief. Visible panic or rage, on the other hand, frightens children.

Talking with your child, by age

Begin by asking what they have already heard, then correct misinformation and fill gaps simply. Let their questions set the depth (National Association of School Psychologists [NASP], n.d.; National Child Traumatic Stress Network [NCTSN], n.d.-b).

Age What they understand How to talk Sample words
Preschool (3–5) Little grasp of permanence; may think it could happen anywhere, anytime Brief, concrete, physical comfort; protect from images and adult conversations “Something very sad happened at a school. A person hurt some people. The grown-ups are working hard to keep you safe.”
Early elementary (6–8) Understands death is real; strong focus on “Am I safe? Are you safe?” Short facts, lots of reassurance; name the specific adults keeping them safe “Your teachers and the police have plans to protect kids. It’s very rare, even though it feels scary right now.”
Upper elementary (9–11) Wants facts and fairness; may fixate on details or hear rumors at school Answer honestly without graphic detail; ask what classmates are saying “What are kids saying about it? Let’s sort out what’s true.”
Middle school (12–14) Thinks about safety, injustice, and “why”; heavy social-media exposure Invite opinions; talk about what they’re seeing online; don’t force conversation “I’m not going to pretend this makes sense. What’s been on your mind?”
High school (15–18) Adult-level understanding; may feel anger, guilt, or a call to action. The shooter’s age may hit hard Treat as a partner; respect need for peers; watch for withdrawal or risk-taking “How are you and your friends doing with this? What would help?”

If your child knew a victim, was on campus, or lost a classmate, their needs are different and more acute. Prioritize professional support (see When to get more help).

What to say, and what to avoid

Honest, calm, and brief beats comprehensive. You can always return to the conversation (NASP, n.d.; Substance Abuse and Mental Health Services Administration [SAMHSA], 2012).

Try Avoid
“I don’t know, but I’ll find out / let’s think about it together.” Making up answers or false promises (“This will never happen again”)
“You’re safe right now. Here’s who is keeping you safe.” Dismissing fear (“Don’t worry about it,” “Be brave”)
“It’s okay to feel scared, sad, mad, or nothing at all.” Telling a child how they should feel
Using the real words: died, killed, shooting Euphemisms like “went to sleep” or “lost,” which confuse young children
“You can ask me anything, anytime.” Forcing a talk or pressing for feelings
Focusing on the helpers: teachers, police, medics, the neighbor who intervened Repeating graphic details, the shooter’s name, or speculation about motive

Expect the same questions repeatedly, especially from younger children. Repetition is how they make sense of something overwhelming; answer patiently and consistently each time.

What reactions are normal

Most children show some stress reactions in the first few weeks, and most improve with time, routine, and connection (NCTSN, n.d.-a; SAMHSA, 2012). Reactions may appear right away or surface days later.

  • Younger children: clinginess, separation fears, bedwetting, thumb-sucking, tantrums, repeating the event in play or drawings
  • School-age children: trouble sleeping, nightmares, stomachaches and headaches, fear of going to school, irritability, difficulty concentrating
  • Teens: withdrawal, anger, numbness, guilt, changes in eating or sleep, more time online, risk-taking, or intense focus on activism and “fixing” it
  • Any age: jumpiness at loud noises, fire drills, lockdown drills, or sirens

Respond with patience, not correction. Extra closeness, a night-light, or a parent nearby at bedtime for a while is appropriate and temporary.

Routines, media, and returning to school

Predictable routines are one of the strongest safety signals you can give a child (American School Counselor Association [ASCA], n.d.; NASP, n.d.). Bend-La Pine Schools closed all schools today, so this weekend is a good time to re-establish rhythm.

Routines

  1. Keep meals, bedtimes, and activities as normal as possible.
  2. Build in extra connection: a walk, a game, reading together, time outside.
  3. Give children a way to help, such as drawing a card, lighting a candle, or attending a vigil if they want to. Helping others is itself a way of coping (SAMHSA, 2012).

News and social media

  1. Turn off TV and radio coverage when young children are around; they experience replays as new events (NCTSN, n.d.-b).
  2. For older kids, watch or read together and talk about it, rather than letting them scroll alone, and build in regular news breaks (APA, n.d.).
  3. Ask teens what they’re seeing on TikTok, Snapchat, and group chats. Rumors and graphic content spread fast after events like this.

Returning to school

  1. Tell your child what to expect: counselors will be there, and adults have safety plans.
  2. Plan a simple goodbye ritual and say exactly when and where you’ll pick them up.
  3. Expect some reluctance. Gentle, steady encouragement to go works better than letting avoidance settle in, unless your child was directly exposed. In that case, talk with the school counselor first.
  4. Let teachers know if your child is struggling at home.

When to get more help

Reach out to a mental health professional if reactions are intense, are getting worse, or last more than about four weeks (NCTSN, n.d.-a; SAMHSA, 2012). Seek help sooner for children who were at Silver Rail, knew a victim, or have prior trauma or anxiety.

Call a professional if your child:

  • Has persistent nightmares, sleep problems, or refuses to sleep alone after several weeks
  • Avoids school, friends, or activities they used to enjoy
  • Seems numb, detached, or unusually quiet for an extended period
  • Has frequent physical complaints with no medical cause
  • Shows a lasting drop in grades or functioning
  • Uses alcohol or drugs, or engages in reckless behavior

Get help immediately (call or text 988, or 911) if your child:

  • Talks about wanting to die, hurt themselves, or hurt others
  • Shows signs of planning harm or acquiring weapons
  • Seems disconnected from reality

Asking for help is a protective act, not a sign that you’ve failed. Early support helps prevent longer-term difficulties (SAMHSA, 2012).

For community members without children

This loss belongs to all of Bend, and you may feel it deeply even without kids at home. Shock, grief, anger, and trouble sleeping are normal reactions, and they may not match how the people around you are responding (Deschutes County Health Services, 2022a).

  1. Take care of your basics first. Eat, hydrate, rest, and step away from the news when you need to.
  2. Check in on the families around you. A meal, an offer to drive carpool, or simply asking “How are you holding up?” eases a heavy load.
  3. Watch your words in public. Children overhear conversations in stores, on sidelines, and at coffee shops. Keep speculation and graphic details out of earshot.
  4. Reach out if it stays heavy. Notice lasting changes in your mood, sleep, or habits, and use the resources below. They are for you too.

Local resources

Help is available now, at no cost for crisis services.

Immediate crisis lines and emergency services

Resource How to reach Notes
988 Suicide & Crisis Lifeline Call or text 988 24/7
Deschutes County Crisis Line and Stabilization Center (541) 322-7500, ext. 9 · toll-free (800) 875-7364 · walk in at 63311 NE Jamison St., Bend 24/7 crisis assessment, intervention planning, referrals, and brief stabilization for children and adults
Deschutes County Behavioral Health (541) 322-7500 Non-crisis services and intake
Oregon YouthLine (teen-to-teen) Call (877) 968-8491 or text teen2teen to 839863 Teen peers 4–10 p.m.; adult support other hours
Crisis Text Line Text HOME to 741741 24/7
Veterans Crisis Line Dial 988, then press 1, or text 838255 24/7
The Trevor Project (LGBTQ+ youth) (866) 488-7386 or text START to 678-678 24/7
Trans Lifeline peer support (877) 565-8860 Peer support from trans operators; not 24/7, check translifeline.org for hours
Senior Loneliness Line (503) 200-1633 Support for older adults

Community trauma response

Organization Services Contact
Trauma Response Network of Central Oregon (Josie Juhasz) Local EMDR therapists trained in recent-event trauma protocols; short-term or ongoing therapy and group interventions after community tragedies (541) 325-3254
Thrive Behavioral Health (Katrina) Individual trauma counseling and structured grief groups, including Group Traumatic Episode Protocol (G-TEP) (541) 390-1498

Local counseling and trauma specialists

Practice Focus Contact
Broken Top Counseling Trauma and EMDR (541) 316-0266
Mindsight Psychological evaluations and assessments (503) 222-0707
Pivot Behavioral Health Psychiatric medication management and therapy, ages 8+; trauma care; body-positive, LGBTQIA+ affirming, neurodiversity-affirming (541) 293-1325
Vista Counseling & Wellness Center Child, family, and adult therapy; in person in Bend and telehealth (541) 517-9733 · vistapsych.com/new-clients
Your child’s school counselor School-based support as schools reopen Contact your school directly

Expanded list: For a fuller, regularly updated directory, see Bend: Crisis Resources & Trauma Response Guide, which also links to a general Bend resources list.

County crisis numbers and address verified October 16, 2026 against Deschutes County Health Services (n.d.). Community and practice listings compiled from local organization records and regional crisis documentation.

Written by Ryan Scott, PhD, Licensed Psychologist, Director, Vista Counseling & Wellness Center, October 16, 2026.

References

American Academy of Child and Adolescent Psychiatry. (2022, May 24). How to talk to children about mass shootings. https://www.aacap.org/AACAP/Latest_News/How_to_Talk_to_Children_About_Mass_Shootings.aspx

American Psychological Association. (n.d.). Helping your children manage distress in the aftermath of a shooting. https://www.apa.org/topics/gun-violence-crime/shooting-aftermath

American School Counselor Association. (n.d.). Helping students after a school shooting. https://schoolcounselor.org/Publications-Research/Publications/Free-ASCA-Resources/After-a-School-Shooting

Deschutes County Health Services. (2022a). Deschutes County Behavioral Health offers resources after Bend shooting tragedy. https://deschutescounty.gov/health/page/deschutes-county-behavioral-health-offers-resources-after-bend-shooting-tragedy

Deschutes County Health Services. (2022b, August 30). Community assistance center available through Friday. https://deschutes.org/health/page/community-assistance-center-available-through-friday

Deschutes County Health Services. (2026, October 15). Free community support events scheduled Friday in Bend. https://www.deschutescounty.gov/m/newsflash/Home/Detail/338

Deschutes County Health Services. (n.d.). Crisis services. https://deschutescounty.gov/health/page/crisis-services

KPTV. (2026, October 15). 5 dead in Bend elementary school shooting. https://www.kptv.com/2026/10/15/bend-police-respond-report-active-shooter-silver-rail-elementary-school/

KTVZ. (2026, October 15). Crisis support sessions set for Friday in Bend following school tragedy. https://ktvz.com/news/2026/10/15/crisis-support-sessions-set-for-friday-in-bend-following-school-tragedy/

National Association of School Psychologists. (n.d.). Talking to children about violence: Tips for parents and teachers. https://www.nasponline.org/resources-and-publications/resources-and-podcasts/school-safety-and-crisis/school-violence-resources/talking-to-children-about-violence-tips-for-parents-and-teachers

National Child Traumatic Stress Network. (n.d.-a). Parent guidelines for helping youth after the recent shooting. https://www.nctsn.org/resources/parent-guidelines-helping-youth-after-recent-shooting (Spanish edition available.)

National Child Traumatic Stress Network. (n.d.-b). Talking to children about the shooting. https://www.nctsn.org/resources/talking-children-about-shooting

Substance Abuse and Mental Health Services Administration. (2012). Tips for talking with and helping children and youth cope after a disaster or traumatic event: A guide for parents, caregivers, and teachers (HHS Publication No. SMA12-4732). https://store.samhsa.gov/product/tips-talking-helping-children-youth-cope-after-disaster-or-traumatic-event-guide-parents/sma12-4732

ADHD is More Than a Little Boy Who Can’t Sit Still

By Hannah Wahl

When most people think of ADHD, they picture a little boy who can’t sit still, interrupts the teacher, or gets in trouble at school. This might be how ADHD looks for many people, but it doesn’t encompass everyone’s experience. ADHD can look like daydreaming, forgetfulness, difficulty staying organized, or feeling constantly overwhelmed. 

Gender’s Role in ADHD Diagnosis

On average, girls are more likely to present with “inattentive symptoms” rather than stereotypical “hyperactive symptoms.” They may be labeled as lazy, shy, disorganized, chatty, or anxious rather than evaluated for ADHD. Some girls and women also learn to hide or “mask” their symptoms by overpreparing or overcompensating, which can look like perfectionism, good grades, and strict routines. Because of this, girls with ADHD are often underdiagnosed.

How Race Plays a Role 

Research shows that Black and Latino children are less likely to receive an ADHD diagnosis than their White peers reporting the same symptoms and level of functioning. Black children are more likely to receive labels like “defiant” or “aggressive,” even though their reported behaviors often align with ADHD symptoms. Many factors—including how adults interpret a child’s behavior—contribute to these disparities. For Black girls, the intersection of race and gender can create even more barriers to recognition and support.

Why This Matters 

When people with ADHD go undiagnosed, they often internalize feelings of shame from being labeled “lazy,” “irresponsible,” or “not trying hard enough.” They believe they are inherently “bad,” even though ADHD is a neurodevelopmental condition that affects the ability to regulate attention, organize, control impulses, and manage daily tasks. ADHD does not always look disruptive, and it does not disappear simply because someone is intelligent, successful, or skilled at hiding their struggles.

ADHD does not have one look, personality, or presentation. Accessing proper diagnosis and care can reduce shame and empower individuals to thrive.

References

  1. https://pubmed.ncbi.nlm.nih.gov/37595343/

  2. https://pubmed.ncbi.nlm.nih.gov/34231220/

  3. https://pubmed.ncbi.nlm.nih.gov/35147240/

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World Mental Health Day: An Opportunity to Discuss Mental Health

By Mindy Laraoco

This year on October 10, 2026, is World Mental Health Day and with this, comes an opportunity for us to check in with each other and ourselves about mental health. Discussions about how we’re doing, whether we’re doing well, struggling, or anything in between, can provide validation, support, and a sense of camaraderie. However, sometimes it can be hard knowing how to approach others, even if our intentions are to make sure they are okay. 

So how can we start conversations about mental health? Here are some tips: 

➻ Start Anywhere

Beginning a conversation with the intention to check in with someone about their mental health does not mean that you have to dive right into asking deep questions. It can be helpful to think that the beginning of those conversations are akin to just starting a conversation in general. Opening a conversation with “How’s it going?” can be a great starting point to check in with someone. Here are some other conversation helpers that can keep a conversation flowing: 

  • It’s been a while since we’ve seen each other, how have things been on your end? 
  • Anything exciting or interesting happen since we’ve last seen each other? 
  • What have you been up to lately? 

You could also consider opening up about some of your personal struggles that you’re comfortable sharing in order to signal that you’re also open to listening. An important part of these conversations is letting the other person know that you’re there to listen if needed. 

If you are wanting to start a conversation with someone that you know is struggling, it might be helpful to have a more direct conversation start such as: 

  • I’ve noticed that you’ve been acting differently lately, is something going on that you’d like to talk about? 
  • I’ve been worried about you and I want to be able to provide support, what can I do? 
  • If you’re not comfortable talking with me, is there someone else that you can turn to? 

➻ Be Open 

Depending on the situation or person that you are wanting to talk with, different approaches can be used. However, whether or not a conversation is had, letting others know that you are a safe person to speak to and are willing to provide support if needed can help someone else feel a lot less lonely. This can be a key factor in providing support. Checking in with someone does not always need to result in a conversation being had, but reminding them that there is the space to have one, if needed. Meeting a loved one where they are comfortable, can be a powerful tool to help provide support. 

➻ Take Moments to Check In 

Taking moments throughout the week to check in with each other can be a great way to support one another and start conversations about mental health. Using some of the conversation starters listed above, or even your own that you create, can be helpful in keeping up with one another’s experiences and feelings. This can also help check ins, and therefore conversations about mental health, become more regular! 

Conversations about mental health can feel daunting, but with time and effort can also become regular check in points. They can provide support, validation, and community with others and allow us to feel less alone. This World Mental Health Day, consider having these conversations to strengthen your relationships with those around you.

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National Domestic Violence Awareness Month

awareness

By: Claire Butcher

We aren’t often taught how to recognize the subtle signs of domestic violence, let alone methods to best support our community when they’re in an abusive relationship. With October acting as Domestic Violence Awareness Month, we’ll review the common warning signs of DV, and learn the dos and don’ts of supporting a loved one through an abusive partnership. 

Common Warning Signs

Before learning the more subtle warning signs of domestic violence, let’s review the larger cues that stand out more clearly.

  • Partner’s inability to show compassion to others
  • Destroying your personal possessions or controlling your hobbies, finances, or schedule
  • Tracking your location
  • Threatening you, a loved one, a pet
  • Threatening to tell family, friends, colleagues about your sexual orientation or gender identity without your consent
  • Pressuring you to have sex, or forcing you to perform sex
  • Yelling, throwing things, and physical violence such as hitting, slapping, choking

Domestic violence often doesn’t start with overt, violent behaviors, but rather smaller cues that slowly wear the partner down:

  • Partner idolizing you at the beginning of the relationship, and putting pressure on you to commit quickly
  • Disregarding your privacy and routinely checking up on you even when boundaries are set
  • Acting jealous or possessive 
  • Isolating you by speaking negatively about your friends and family, even trying to persuade you to cut them off (ex: “Your family doesn’t love you”, “You’re better off without them”, “Are you really that close with ___?”)
  • Becoming anxious and upset when you don’t reply or come home on time
  • Making you second guess your own judgement 
  • Blaming their poor behavior on you or others
  • Volatile mood swings making you feel like you’re ‘walking on eggshells’
  • Pressuring you to commit to their interests and disregard your own
  • Putting unrealistic expectations on you or the relationship
  • Putting you down verbally, apologizing, and repeating the pattern

The Dos and Don’ts of Supporting Loved Ones

It’s normal to want to give advice to our loved ones who are surviving domestic violence, or even take control and make decisions for them to get them safe. However it’s vital to empower our loved ones to make their own decision with their agency to choose how to heal. Here’s why it can be hard for people to leave a DV situation: 

  • Fear of partner’s retaliation
  • Financial dependence on partner
  • Shame of both staying and leaving
  • Hoping partner will change
  • Wanting to stay together for kids and pets
  • Lack of support from family and friends
  • Cultural factors such as stigma associated with divorce

Dos:

  • Listen, believe, and affirm their situation 
  • Prioritize safety by providing hotlines and resources, and encourage them to make a safety plan 
  • Maintain connection and keep in touch with them
  • Respect their agency to choose their next steps

Don’ts:

  • Blame or judge
  • Attack the partner – this may cause a safety issue for your loved one, and is also taking away from their own decision on how to move forward
  • Give ultimatums or try and convince them to make a certain decision
  • Pity them or become emotional

Domestic Violence Hotlines and Resources

With nonjudgmental care and listening, we can support our loved ones and create a safer and more informed community. Please share the resources below with friends and family who may need them.

References:

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Support Foodbanks in Your Community. No One Should Have to go Hungry

food banks

National Foodbank Week is October 11-17th

This is an opportunity to recognize the vital role food banks, pantries, meal programs and community partners play in helping neighbors access free and nutritious food. 

Across Oregon, volunteers and local organizations work every day to ensure that no one has to face hunger alone.

Eugene: 

Food for Lane County connects community members with food pantries, free meal sites and other food assistance programs throughout Lane County. 

Its Community Dining Room offers free meals in a welcoming setting. 

The Burrito Brigade’s Waste to Taste program provides free meals made from rescued food. Catholic Community Services of Lane County also offers basic-needs assistance and supportive services. 

For another community dining option, visit Acorn Community Café. Acorn Community Cafe has been serving free meals through the Pay It Forward program since opening in April 2020. This program is open to anyone who needs a hot meal, with no documentation required.

Portland: 

The Oregon Food Bank network supports food pantries and meal programs throughout the Portland area and across Oregon. 

Find local food assistance at Oregon Food Bank. 

Portland residents can also connect with resources through Sunshine Division, East Multnomah County Food Bank, Crossroads Food Bank and Neighborhood House food security programs. 

Heretic Coffee is another community resource offering free food and coffee to those who need it.

Bend: 

NeighborImpact provides food assistance through its food bank and partner pantry network in Central Oregon. 

The Giving Plate and St. Vincent de Paul of Bend also provides food assistance and supportive services to individuals and families in need. 

Family Kitchen offers free meals and connects community members with meal partners and other food resources. Visit these organizations’ websites to learn about food boxes, free meal locations, eligibility information and available services.

For help finding food, housing, health and other community resources anywhere in Oregon, call 211 or visit 211info.org. Services, eligibility and hours may change, so contacting organizations ahead of time is recommended.

This week—and throughout the year—consider donating shelf-stable food, volunteering your time or sharing information about local resources. Together, we can help build a healthier, more nourished community.



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The Strengths Introverts Bring to the Workplace

In many workplaces, the loudest voice in the room can easily get the most attention. But being the most outspoken doesn’t necessarily mean having the best ideas.

Introverts can bring a different set of strengths to the workplace, from thoughtful decision-making to careful listening and focused problem-solving. While these qualities may not always be immediately visible, they can make a meaningful difference to a team.

They Take Time to Think

Introverts often prefer having a little time to process information before responding.

In a fast-paced meeting, this can sometimes be mistaken for hesitation. In reality, taking time to reflect can lead to more considered questions, ideas and solutions.

Not every great contribution needs to happen immediately.

Giving employees an opportunity to review information beforehand or follow up after a meeting can help create space for people who do their best thinking after they’ve had time to process.

They Tend to Be Strong Listeners

Good communication isn’t just about speaking. It’s also about listening.

Introverts may be more comfortable observing a conversation, listening carefully and taking in different perspectives before contributing.

This can be especially valuable when working with clients, managing teams or navigating complicated conversations. Someone who listens closely may notice concerns, details or opportunities that others miss.

They Can Thrive With Focused Work

Many introverts prefer environments where they can concentrate deeply without constant interruptions.

That ability to focus can be valuable when a project requires research, writing, strategy, analysis, problem-solving or other work that benefits from sustained attention.

It doesn’t mean introverts can’t collaborate. It simply means that a balance between collaboration and independent work may help them perform at their best.

Introverts Can Be Effective Leaders

Leadership doesn’t have to mean being the most charismatic or outgoing person in the room.

Introverted leaders may bring a quieter approach to leadership. They can lead by listening, preparing carefully, creating space for others to contribute and making thoughtful decisions.

Different teams also need different leadership styles. Some employees may respond particularly well to a leader who asks questions and gives them room to share their own ideas.

Visibility Can Still Matter

One challenge introverts may experience at work is making sure their contributions are noticed.

This doesn’t mean someone needs to completely change their personality to succeed.

Small changes can make a difference. Speaking up once during a meeting, sharing an idea in writing, volunteering for a project or communicating accomplishments to a manager can all help increase visibility without requiring someone to become the loudest person in the room.

Workplaces Can Help Introverts Contribute

It’s also important not to put all the responsibility on employees.

Workplaces can structure communication in ways that allow different personalities and working styles to contribute.

Sending meeting agendas in advance gives employees time to prepare. Allowing a few minutes for individual brainstorming before a group discussion can help people develop their ideas. Providing opportunities for written feedback can also encourage participation from employees who may be less comfortable speaking spontaneously.

These are relatively small adjustments, but they can help teams hear from people whose ideas might otherwise go unspoken.

There’s More Than One Way to Be Successful at Work

Extroversion and introversion aren’t measures of someone’s ability, ambition or potential.

People simply process information, communicate and recharge differently.

When workplaces recognize those differences, they can create environments where more employees have an opportunity to contribute in ways that suit their strengths.

Sometimes the person who says the least in a meeting has spent the most time thinking about what needs to be said.

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6 Questions to Help You Design a Life You Actually Want

mental health

It’s easy to fall into a routine where life feels like one long list of things you have to respond to.

Work needs your attention. Your family needs something. There are bills to pay, errands to run, messages to answer, and responsibilities that never seem to end.

Before you know it, months or even years can pass without stopping to ask a bigger question:

Am I actually building the life I want?

Designing your life doesn’t mean having every detail planned out. It means becoming more intentional about where you’re going, what matters to you, and how you want your everyday life to feel.

Here are six questions that can help you get started.

1. What gives my life a sense of purpose?

Purpose doesn’t have to mean changing the world or pursuing one huge mission.

It could come from raising your family, building a business, helping others, creating something meaningful, learning, teaching, travelling, or contributing to your community.

Think about the moments when you feel most fulfilled.

What are you doing? Who are you with? What makes those moments meaningful?

Understanding what gives you purpose can make it easier to decide where you want to invest your time and energy.

2. What matters most to me?

Your values act like a compass.

Maybe you value freedom, family, stability, creativity, connection, growth, adventure, health, or independence.

The important part is identifying your values rather than simply following what other people expect from you.

Once you know what matters most, look at your current life. Are your choices actually reflecting those values?

If family is your biggest priority but work consumes nearly every waking hour, for example, there may be an opportunity to make some changes.

3. What would my ideal ordinary day look like?

Instead of imagining the perfect vacation or winning the lottery, picture a regular Tuesday.

Where would you wake up?

What kind of work would you do?

Who would you spend time with?

How busy would your schedule be?

What would you do in the evening?

This exercise can be surprisingly helpful because most of our lives are made up of ordinary days. Creating a life you enjoy often means designing those everyday moments rather than constantly waiting for something exciting to happen.

4. What am I doing simply because I think I’m supposed to?

Sometimes we follow a path without consciously choosing it.

We pursue a certain career because it seems practical. We stay incredibly busy because productivity feels like success. We say yes because we don’t want to disappoint anyone.

Ask yourself whether the things taking up your time are things you genuinely want.

You don’t necessarily need to eliminate every obligation. But recognizing the difference between what you choose and what you’ve simply accepted can give you more control over your direction.

5. What am I avoiding?

Big questions can be uncomfortable.

It’s often easier to stay busy, scroll through your phone, watch another show, or focus on everyone else’s problems than to think about what you really want.

Ask yourself what you’ve been putting off.

Maybe there’s a career move you keep thinking about. A conversation you need to have. A goal you haven’t started. Or a part of your life that hasn’t felt right for a while.

You don’t have to solve everything immediately. Simply acknowledging what you’ve been avoiding is a meaningful first step.

6. What is one small change I can make now?

Designing your life doesn’t require completely reinventing yourself overnight.

In fact, small changes are often more realistic.

Maybe you protect one evening a week for yourself. Start exercising again. Apply for one new job. Take a course. Spend more time with someone important to you. Start saving toward a goal. Or finally begin the project you’ve been talking about for years.

Choose one action that moves your everyday life a little closer to the life you pictured.

You Don’t Need the Entire Plan

You probably won’t have perfect answers to all six questions, and your answers will likely change over time.

That’s okay.

The goal isn’t to create a flawless five-year plan. It’s to become more intentional about the choices you’re making today.

Life will always contain unexpected events, responsibilities, and circumstances outside your control. But within those realities, there are often more opportunities to make deliberate choices than we realize.

Instead of only asking, “What is happening to me?”

Try asking:

“What do I want to create from here?”

That question alone can change the direction of what comes next.

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