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National Hispanic Heritage Month

Hispanic Heritage Month is celebrated annually from September 15^th to October 15^th. Historically, Hispanic Heritage was first observed in 1968 and was a weeklong celebration. 20 years later, on August 17, 1988, President Ronald Reagan signed a bill extending the week to a month. This is a month to celebrate the history and accomplishments of the Hispanic population and their contributions to shaping the country. We can all appreciate the colorful cultures, rich past, and diversity of the American Latino community. The Hispanic population has been vital to the U.S. and left a mark on the culture.

The dates of the annual celebration hold great significance. September 15^th is the Independence Day anniversary for Latin American countries such as El Salvador, Guatemala, Costa Rica, Nicaragua, and Honduras. Mexico’s Independence Day falls on September 16^th and Chile on the 18^th. The month lasts 30 days, including these holidays and the Mexican celebration of Dia de la Raza or Colobus Day on October 12^th.

We can celebrate Hispanic Heritage Month in many ways: plan a fiesta, learn about the culture and the many impacts the Hispanic population has had in history, cook authentic Hispanic cuisine, attend the celebrations held throughout the communities, and support Hispanic-owned businesses.

6 Tips for Supporting A Loved One In Recovery

September is National Recovery Month. Started in 1989 by the Substance Abuse and Mental Health Services Administration (SAMSHA), this month was created to increase public awareness about the intersectionality of mental health and substance use, promote and support evidenced-based treatment and recovery practices, honor those who are in recovery, and create a community where recovery is not only possible but celebrated as well.

There are millions of Americans whose lives have been transformed through recovery. Too often, these successes should be noticed by people. Recovery Month is a means for everyone to celebrate these accomplishments. Prevention, treatment, and recovery programs and facilities nationwide celebrate Recovery Month each September. They speak about successes made by those in recovery and share their stories with their communities, helping to increase awareness and foster a greater understanding of mental and substance use disorders.

There is more than one path to recovery. Some utilize clinical services in the community or peer services, while others choose not to use either. We know that different people need different things to feel successful in recovery, and not one thing will work for everyone. One constant need of individuals in recovery is support from loved ones. If you want to support a loved one in recovery, some tips are below.

Educate yourself. Education is the first step to helping anyone. By learning and understanding the science behind addiction, you will better understand why it is so hard to overcome.

Let them know you want to help. Not everyone will tell you they want help, so letting them know you would like to help may take the shame or embarrassment away to ask for help. Be sure to communicate their needs and expectations, then agree on your role that feels good for both of you.

Facilitate other supports. A good recovery plan includes multiple supports, so you shouldn’t be the only one helping the person. They may have a therapist and prescriber, a support group, and access to peer support services, which involves working with others in recovery. Help the person stay connected with all the vital members of their support team.

Promote healthy choices. Help the person remember to make healthy lifestyle choices. These typically include a balanced diet, physical activity, adequate sleep, social interactions, regular health screenings, and participation in pleasant activities. Long-term substance use can severely impact someone’s physical and mental health, so now that they are in recovery, they can start to focus on them.

Find New Hobbies together. One of the best ways to support someone in early recovery is by helping them find something they enjoy or are passionate about. Find substance-free activities to participate in together. These activities should be ones you both want and will reinforce the idea that social connection and fun are still possible during recovery. Putting energy into these activities can ease cravings and provide a positive outlet for negative emotions, which can help to restore confidence and promote connection.

Don’t give up. The recovery journey can be long and challenging, with many setbacks, which can often be discouraging. This can be exhausting for both you and the person in recovery. It’s critical not to give up. Keep moving forward slowly and think of recovery as a marathon, not a sprint.

5 Tips To Help Transition Back To School

Transitioning from summer to school can be stressful and exciting for parents and students. Being Back to School Month, August has supported that transition since its celebration in the 1960s. The month has intended to stir up excitement and allow parents to prepare to send their kids back to school.

Returning to school after a summer off can evoke stress and anxiety for parents and students. Parents may be stressed about the routine change of a new school year. Having to get up earlier, waking up the kids/teens, and getting them out the door on time can be more stressful than it needs to be. If required, setting up before and after-school programs may be stressful. Parents may worry about their academic performance, behaviors, and/or overall well-being at school. It can be stressful for parents not to know what is going on with their children/teens or what they are doing while they are away from them. They may worry if they will make the right choices and be respectful to others.

As most parents know, worrying about our children is a part of parenting. Worrying is our minds’ way of trying to protect us from perceived danger, making us believe it is helpful. Worrying can be a part of everyday life unless it is excessive, leading to additional suffering, such as stress and anxiety. Constant worrying, negative thinking, and expecting the worst can wreak havoc on your emotional and physical health. This can cause you to feel restless and hypervigilant and experience an inability to sleep, relax and concentrate; you may experience headaches, muscle tension, or stomach problems.

No one has ever stopped worrying because someone told them to, so learning ways to manage it may be most beneficial. Here are a few tips that may help:

Control what you can in the situation.

Identify what within the situation you can control and brainstorm possible ways to control what you can. After identifying what you can control, create an action plan and make changes. Once you begin the action phase, you will start to feel better.

Notice and name your feelings.

Sometimes worry creates distance from our feelings and pushes them away. Notice the thoughts that have made your feelings within the current situation. Taking a moment to notice and name your feelings has a calming effect on your nervous system.

Challenge your thoughts.

Ask yourself, “What evidence do I have that this thought is true? Or not true?”, “How will worrying help me? Hurt me?”, “It there another more positive or realistic way to look at the situation?” or “What would I tell a friend having these thoughts?”. These questions can help create a more balanced perspective on the situation.

Maintain open communication with your child/teen.

Have a calm conversation with them and ask them what worries they may have about the upcoming school year. You can share yours as well. This can spark a brainstorming session in which you might be able to create strategies or possible solutions to utilize together.

Take time for yourself.

This can interrupt the worry and provide a reprieve from it. Do things you enjoy and calm you. This may be reading a book, taking a mindful walk, getting active, listening to music, going for a car ride or practicing deep breathing. Anything that is focused on you.

Anti-Boredom Month

July is National Anti-Boredom Month. Anti-Boredom month was created in the 1980’s by Alan Caruba, who founded the Boring Institute to keep him from becoming, well, bored. Caruba sited boredom as the root of societal problems. We use the month of July to explore boredom and find new ways to be engaged with healthy activities that are meaningful and bring us joy.

Everyone experiences boredom from time to time in their life. Boredom can be explained as a restless, empty and dissatisfying feeling we get when we have a high level of motivation to engage and are unable to find something that fulfils this need. There are many instances where we might feel bored. This feeling might be present when we are not finding ourselves engaged or interested in an activity, when an activity does not feel meaningful or does not seem to align with your goals and values. Of course, there are also those moments where we are doing nothing and feel unfulfilled. Boredom also happens when we are feeling overwhelmed and unable to focus. We may look at the environment as the cause of boredom such as in a classroom listening to a lecture that does not feel engaging or waiting for anything such as an airport or the DMV. Basically, any situation where you cannot control the length of the wait.

Boredom has been linked to higher rates of depression and anxiety. Feeling bored may increase irritability, anger and frustrations. Boredom can cause us to worry about all the things in the world that we are unable to change. The saying “dying of boredom” is not a complete exaggeration, while we will not die from being bored, certain lifestyle choices we make when bord may decrease the lifespan. We might engage in activities that contribute to harming our health such as unhealthy eating, alcohol and substance use and engaging in risk taking behaviors as a way to cure our boredom and feel like we are doing something.

How can we combat boredom? Well, here are few ways to consider, read a new book, start to journal or scrapbook, try something new, cook a new recipe, join or team, engage with a friend or a loved one, volunteer or engage in a charity work in your community and/or adopt a mindfulness practice such as mediation. During the month of July, let’s get out, tr new things and cure any boredom you may be experiencing!

What To Know About PTSD

June is PTSD (Post-traumatic Stress Disorder) Awareness Month. This is a month dedicated to raising awareness, recognizing the effects PTSD has on those who are struggling, and providing an opportunity to explore how we can be supportive of them.

PTSD is a mental health disorder brought on by either witnessing in person or directly experiencing a traumatic event and learning that a traumatic event has happened to someone close to you or experiencing repeated or extreme exposure to adverse details of a traumatic event. These events usually involve actual or threatened death, serious injury, or sexually violated. In the past, we have associated PTSD with those who have combat experience, and now we understand that there is a wide variety of traumatic events that bring symptomology and struggles to daily life.

A traumatic event can cause us to question everything we thought we knew. We question our safety, other people’s intentions, and the world around us. After an event, our nervous system may be in a state of constant alert which can make us feel vulnerable and unsafe. We might feel like we constantly need to fight or run away. This may cause us to be more hypervigilant, react differently to noises or words, irritable and angry, and fearful, depressed, or anxious. Other symptoms can include flashbacks of the event, intrusive distressing thoughts about the event, recurring distressing dreams related to the event, avoiding places or objects that may trigger a memory of the event, an inability to remember parts of the event we might blame ourselves for the event or for not being able to stop the event.

Although most people can experience an event and struggle with adjusting to life afterward, they can heal and feel better by giving it time, utilizing self-care and healthy coping strategies. However, when time, self-care, and our current coping strategies are not working, symptoms are prolonged and cause interference with day-to-day life; it may be PTSD.

If there is someone you know who is struggling with PTSD, how can we be helpful? We can provide support. This can mean being patient with them, not forcing them to talk if they do not want to, and letting them take the lead in how they want to move forward. We can be a good listeners for them, provide space to process the event, and support them in finding professional help. During this month and the ones to follow, let us take the time to understand that everyone is different and that their experiences are essential. Let’s be kind to others always.

Pride Month

Honoring the LGBTQ+ During Pride Month

June is Pride month – a time to honor the LGBTQ+ community, lift their voices, celebrate their cultures, and recognize the progress and remaining work in the fight for LGBTQ+ rights. Inspired by the 1969 Stonewall Uprising, a tipping point in the LGBTQ+ rights movement in the United States, Pride is part of celebration and political activism. While much has changed in the 53 years since the Stonewall Uprising, the LGBTQ+ community still faces discrimination interpersonally and systemically.

Inequity harms mental health. While being LGBTQ+ is NOT a mental health condition or concern, LGBTQ+ individuals experience mental health struggles at higher rates than their straight and cisgender peers. Mental health challenges among the LGBTQ+ community are primarily due to individuals facing stigma, discrimination, and bias in many forms.

LGBTQ+ individuals can be incredibly resilient and thrive in the face of adversity with the help of supportive families, peers, and communities. But the ultimate protective factor in LGBTQ+ mental health is removing these adversities altogether, which we can work to achieve by creating informed and affirming environments. MHA thanks Janssen: Pharmaceutical Companies of Johnson & Johnson, and Otsuka America Pharmaceutical, Inc. for supporting our public education efforts.

Mental Health and Older Americans

As we move through life, we have experiences that affect how we see ourselves and the world. Although we can cope with and adjust to the changes we experience throughout our lives, they may leave us feeling differently as we walk through life.

Mental health struggles may go unnoticed or undiagnosed in Older Americans as symptoms may be seen as a part of getting older. As we age, many things are happening around us. Many Older Americans experience feelings of loss as those around them may be passing on as well of loss of independence or ability to do what they once could. This can also bring on feelings of isolation and depression, contributing factors to Older Americans having the highest rate of suicide. These make the mental health needs of older Americans unique and very important.

According to WebMD, “From 2015 to 2050, the number of people aged 60 and up is expected to double. That’s going from about 900 million people to 2 billion adults over the age of 60”. They also report that 1 in 4 older adults experience mental health struggles, depression, dementia, and anxiety.

May is Older Americans Month, as well as Mental Health Month. This month, we can support not older Americans to focus on overall wellness, including mental health.

Let’s Talk About Sexual Assault

Stop Sexual Assault Golden Years Behavioral Health

Article written by: Kristy Navarro, LICSW, Clinical Liaison/Coordinator, Golden Years Behavioral Health Group

When we hear the words sexual assault or rape, many people envision the unknown person waiting in the bushes, ready to pounce on their unsuspecting prey. While those scenarios happen, they are the most uncommon form of sexual assault. Most sexual assaults are committed by someone the person knows and cares for in a place that is usually familiar to them. Sexual assault is not about intimacy, and it is about power and control.

Let’s take a minute to define sexual assault and embrace a common understanding of what sexual assault is. In the simplest terms, sexual assault is any act of sexual violation where there is no consent. To have a better understanding, we can take a walk-through consent.

The willing participation in an act describes consent; making consent involves choice. Consent can only occur in an environment free of intimidation, manipulation, and fear, known as coercion. There are some places where consent cannot occur, and these are if the individual is under the influence of alcohol or drugs or are under the legal age of consent. In Massachusetts, this age is 16 years old. Therefore, sexual activity with an individual 15 years old or younger is not consensual. Very importantly, the absence of “No” does not equal consent.

Because consent involves choice, an individual should feel free to have one. When the answer provided is “No,” it is not a secret code for “convince me,” “talk me into it,” or “I’m teasing you.” Some may engage in sexual activities, reluctantly and with discomfort, completely aware that they do not want to do it and feel powerless or too scared to resist. This is why constant check-ins with your partner will ensure you actively and consensually engage in any sexual act.

Why are we talking about sexual assault? Because it can happen to anyone regardless of age, race, national origin, gender, and socioeconomic status. According to the Rape and Incest National Network (RAINN, 2023), every 68 seconds, someone in the United States is sexually assaulted. To share some more numbers, the National Sexual Assault Resource Center (NSARC, 2023) shares that 1in 5 women have experienced a form of sexual assault in their lifetime. Of these women, 51.1% were assaulted by an intimate partner and 40.8% by an acquaintance. Nearly 25% of males in the US have experienced some form of sexual assault in their lifetime. According to RAINN (2023), 21% of transgender, genderqueer, and gender nonconforming students have been sexually assaulted. Keeping these statistics in mind, this is only a snapshot of how often sexual assault occurs as some individuals have had the experience and have not shared it with anyone; therefore, they are not counted above.

There are so many reasons someone may not share their experience of sexual assault. One of these reasons is out of fear. There may have been threats or insinuations that make them fearful of telling anyone or giving them the feeling that they are protecting others by not talking about it. They may also fear that they will not be believed. If there is no one else around to witness, and usually there is not, it then becomes a “he said, she said” situation, and the survivor knows that all their personal and past information could be on display for all to see.

They may feel that because they are not “acting like someone who was assaulted,” they will not be believed. The truth is that there is no one way to act or respond after a sexual assault. Everyone reacts differently. Some may present as calm, while others are hysterical; some may need to talk about it, while others feel they need to try to block out the thoughts; some may have difficulties engaging in sexual activities, while others start to engage in risky sexual behaviors. There may also be feelings of shock and disbelief, difficulties concentrating, nightmares, feelings of no longer having control over their lives, intrusive thoughts regarding the assault, fear, and anger. These feelings are valid and a “normal” way to respond after a sexual assault.

Another reason someone may not report is that they may be unsure if they were sexually assaulted. Not all sexual assaults involve extreme physical violence. Instead, manipulation, intimidation, or coercion is used to get someone to comply. This may include name calling, guilt trips, breaking up, and/or demanding they prove their feeling for them in the form of a sexual act. These tactics apply pressure to break down the person’s resistance level. When there is no overt physical violence, it may be harder to recognize the act as an assault. As mentioned prior, most assaults are perpetrated by someone the person knows and cares for, and this plays a piece here as well because they have a hard time understanding why someone they care for and cares for them would hurt them in this way. Sexual assault is a violation of trust that leaves the survivor confused.

Some survivors might feel responsible for the assault, ashamed, and/or guilty. They may feel guilty that they were unable to stop the assault. They may feel as though they provoked it in some way. Others may ask them, ” What did you do to provoke it? How were you dressed? Why were you alone? Were you flirting with them? Are you sure that happened? Etc. There are many who may believe that people “cry rape” as a form of manipulation to get back at someone. However, false reports are rare and occur less than you might think. These victim-blaming questions do not help and only exacerbate the feelings of guilt and make it hard for the person to recover from the assault. The fact is, no one asks to be sexually assaulted. There is nothing that someone can do or a way they can present that makes them deserve this type of violation.

Sexual assault is a problem that goes back many years. Historically it has been accepted in a society that has created these attitudes that allow sexual assault to occur today. We have seen the statistics that show this can affect all of us. We know that sexual assault goes unreported at an alarming rate for many reasons. Sexual assault is such an intrusive violation that it leaves many scarred. The reality is no one asks to be assaulted, and the only one to blame here is the person who did the assault. Why talk about sexual assault? Because no one does. The more we talk about it, the more we learn and can create change and a safe space for everyone affected.

If you or someone you love has been affected by sexual assault, there is support. Please contact RAINN’s National Sexual Assault Hotline at 800-656-HOPE (4673) for support.

References

Statistics. National Sexual Violence Resource Center. (n.d.). Retrieved March 14, 2023, from https://www.nsvrc.org/statistics

Victims of sexual violence: Statistics. RAINN. (n.d.). Retrieved March 15, 2023, from https://www.rainn.org/statistics/victims-sexual-violence

Tips To Avoid Drinking This St. Patrick’s Day

Tips to Avoid Drinking St. Patrick's Day

Saint Patrick’s Day is a popular holiday celebrated by millions of people around the world. It is a day when people celebrate Irish culture and heritage; one of the most popular ways to do this is by consuming alcohol. However, this holiday can be challenging for those who do not want to drink. If you’re looking for tips on how not to drink around Saint Patrick’s Day, read on.

Have a plan

Having a plan is essential if you want to avoid drinking around Saint Patrick’s Day. Ensure you have a clear idea of what you will be doing on the day, who you will spend time with, and how you will deal with situations where alcohol is present. If you’re going to a party or event, consider bringing your own non-alcoholic drinks or arranging a ride home ahead of time.

Find alcohol-free activities

There are plenty of ways to celebrate Saint Patrick’s Day without alcohol. Consider attending a parade, participating in a cultural event, or spending time outdoors with friends and family. By focusing on activities rather than alcohol, you can still have a great time without drinking.

Surround yourself with supportive people

Surrounding yourself with supportive people who understand your decision not to drink can make a big difference. Choose to spend time with friends and family members who respect your choices and are willing to support your decision not to drink.

Avoid triggering situations

Suppose you know that certain situations trigger your desire to drink. It’s best to avoid them altogether. For example, if you usually drink around certain people, spending time with other friends or in a different setting may be best. By avoiding triggering situations, you can reduce the risk of relapse.

Focus on your goals

Remember why you decided not to drink in the first place. Whether for health, personal growth, or other reasons, focusing on your goals can help you stay motivated and avoid drinking around Saint Patrick’s Day.

In conclusion, not drinking around Saint Patrick’s Day can be challenging, but it’s not impossible. By having a plan, finding alcohol-free activities, surrounding yourself with supportive people, avoiding triggering situations, and focusing on your goals, you can have a great time without alcohol. Remember, it’s ultimately up to you to decide not to drink, but by following these tips, you can increase your chances of success.

Mental Health Tips To Take on Valentine’s Day

Valentine’s Day is a holiday that is often associated with romance and happiness, but it can also be a stressful time for some people. Whether you are single, in a relationship, or somewhere in between, it’s important to prioritize your mental health during this holiday. Here are five mental health tips to help you make the most of Valentine’s Day:

Set realistic expectations: It’s important to remember that Valentine’s Day is just one day out of the year and not to put too much pressure on yourself or others to have the “perfect” day. Instead, focus on spending quality time with those you love, or even treat yourself to a self-care day.

Practice self-compassion: If you’re feeling lonely or down on Valentine’s Day, being kind and compassionate towards yourself is important. Take time to do things that bring you joy, and remember that it’s okay to have feelings of sadness on this holiday.

Connect with others: Whether it’s spending time with friends, family, or a significant other, connecting with others can be a great way to improve your mood and boost your mental health on Valentine’s Day.

Stay active: Exercise is a great way to improve your mental health; it doesn’t have to be intense or time-consuming. Take a walk, run, or try a new yoga class.

Limit alcohol intake: While drinking on Valentine’s Day may seem like a good idea, excessive alcohol consumption can lead to a lot of feelings of sadness, anxiety, and depression the next day. Instead, try drinking in moderation or finding alternative ways to celebrate.

Remember, the essential thing on Valentine’s Day is prioritizing your mental health and taking care of yourself. Following these tips can make this holiday a positive and enjoyable experience.