by Guest | May 3, 2022 | Being Well
Each year, people across the nation recognize the month of May as Mental Health Awareness Month. This month-long health observance is a great time for community members to focus on mental health. A few ways community members can observe Mental Health Awareness Month are by learning about mental health topics, identifying local mental health resources, supporting local prevention and treatment efforts, and highlighting behaviors that may help to keep yourself mentally healthy.
Connections can help a person stay mentally healthy. These connections have benefits including increased self-esteem, increased happiness, reduced anxiety, increased empathy, improved relationships, and a greater life purpose. Connections can take place both internally within yourself and externally by interacting with those around you. Three types of connections that are important are connections to yourself, connection with friends and family, and connections to local resources.
Connect with Yourself: Self-care is the act of taking intentional steps to provide yourself with care. Self-care is accessible to anyone, can cost as much or as little as you would like, and does not have to be time consuming. Health screenings, health checkups, eating a balanced diet, staying hydrated, getting quality sleep, grooming, exercising, writing in a journal, breathing exercises, meditation, time management, spending time in nature, and practicing mindfulness are all forms of self-care that you may consider.
Connect with Friends and Family: Connecting with friends and family is a great way to get emotional support, learn from others’ experiences, and to have fun. Community members can maintain their current relationships by keeping in touch, whether that’s by sending a text or email, setting up a video conference meeting, making a phone call, sending a direct message on social media, or meeting up to spend time together. Community members can develop new connections to expand their social circle by volunteering, attending a class or training, joining a club, going to a community event, going to a health center, joining a committee at work, or by joining one of the Tillamook County Wellness walking groups.
Connect to local resources: Four resources to consider are the Tillamook County Wellness’s This Way to Well-Being, Tillamook County Wellness’s website, 2022 Best of Health and Wellness Guide, and prevention programs presented by the Tillamook Family Counseling Center.
- This Way to Well-Being: Tillamook County Wellness’s “This Way to Well-Being” map activity is an activity for both individuals and families. The points of interest on this map are health-focused and divided into categories that represent different aspects of well-being, including activities centered on connecting with yourself and others. These include attending a training, getting an annual check-up, checking in on a loved one, starting a daily gratitude routine, volunteering, and attending a community event. Visit our website to view the map and learn about how you can win a prize for participating in one of these activities.
- Tillamook County Wellness Website: The Tillamook County Wellness (TCW) website is reliable place to get health and wellness information. The website features blogs, a community calendar, and information about local resources. Community members can find resources in the connect-well section of the website. This section includes resources for mental health services, chronic disease management, child development, childcare, community education, financial assistance, access to food, and so much more.
- The 2022 Best of Health and Wellness Guide: This guide has a health and wellness directory, short bios of select local health providers, articles, and other resources. The guide can be downloaded at the Headlight Herald website.
- Tillamook Family Counseling Prevention Programs: Throughout the year, the Tillamook Family Counseling Center offers a variety of programs including underage substance use prevention, problem gambling prevention, suicide prevention, and parent supports. Two programs that will be offered in May are “Introduction to Underage Substance Use and Gambling Prevention” and Question, Persuade, and Refer Gatekeeper training (suicide prevention training). The “Introduction to Underage Substance Use and Gambling Prevention” presentation will be offered virtually May 9th from 10:00-11:00AM. The Question, Persuade, and Refer Gatekeeper training will be offered virtually May 11th from 10:00-11:30AM. For more information about these trainings email janeanek@tfcc.org.
To stay up to date on the latest wellness news be sure to sign up for the TCW newsletter and follow TCW on Facebook and Instagram.
AUTHOR: Janeane Krongos, Tillamook Family Counseling Center
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Apr 6, 2022 | Archive, Being Well
When you think of the word “wellness”, what comes to mind? For some, images of green juice smoothies and marathons might flash through your mind. But the idea of wellness acknowledges that there is much more to our state of being than just our physical health. Wellness is not just the absence of disease, but something that evolves over time as we strive to live our lives fully. As pointed out by the University of Maryland, “Wellness is fueling your body, engaging your mind, and nurturing your spirit.”
So what exactly does this look like? The answer is a bit different for everyone. There is no “wrong” path to wellness – any steps towards a healthier, happier life are valuable and worthwhile, no matter how small.
The good news is that taking the first step doesn’t need to involve training for a marathon. In fact, there are plenty of options for fun and engaging activities that also benefit your health, whether that’s physically, mentally, or emotionally. For inspiration, we have created a map of local activities here in Tillamook County to help you get started and continue down your own unique journey towards a happier, healthier you. Visit the “This Way to Well-Being” page on our website to see the full map, along with details for each of the stops.
In honor of the idea that well-being is much more than just our physical health, we have collected ideas for exploring different aspects of our lives. You’ll see that our map is color-coordinated:
- The green “eat well” stops represent ideas for enjoying locally produced food, whether this is visiting Food Roots in downtown Tillamook or trying your hand at growing your own produce this spring.
- The orange “connect well” stops offer ideas around prioritizing self-care and connecting with those around us, such as volunteering in the community or calling to check-in on a loved one.
- The blue “move well” stops represent inspiration for exploring the trails, beaches, and parks that are abundant throughout Tillamook County.
- The red “work well” stops acknowledge that we spend much of our time in the workplace and therefore this space is just as important to our health as our personal lives.
- And finally, the purple stops offer a few ways to connect with Tillamook County Wellness as you continue on your path!
It’s worth noting that these activities are often intertwined and therefore the benefits can actually multiply in effect. For example, you can connect with others while also enjoying the outdoors by joining one of the TCW Walking Groups. These groups meet weekly at a range of times and locations across the county (drop-ins welcome!) Click here to find a group near you this spring.
And as an extra perk, participating in activities along the map gives you the chance to win prizes. Anyone in Tillamook County is welcome to participate and individuals will have the opportunity to win more than one prize through any of the following:
- Joining an in-person activity designated by a star shape on the map, such as walking groups, fitness classes, local workshops, or visiting Food Roots
- Posting about your wellness map on Instagram or Facebook and tagging @TillamookCountyWellness
- Sharing your feedback about your experience with activities on the map through our quick online survey found on the map webpage.
You can find the full map on our website, or at your local Tillamook County library branch or another participating location, such as the North County Recreation District (NCRD), Tillamook County Family YMCA, Kiawanda Community Center, and Food Roots. Participants will be eligible to win prizes from April through October 2022 so let us know about your experience through social media, our survey, or by joining an event! Check out our website for details about each stop on the map and reach out to us with any questions at info@tillamookcountywellness.org. We hope that this map can serve as a jumping off point in exploring the fun and engaging opportunities here in Tillamook County for leading a happier, healthier life.
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Mar 30, 2022 | Being Well
Health is most often measured in numbers – our blood pressure, blood sugar (or A1c), cholesterol, weight, waist circumference, and so on. While these are important measures and they do tell us a lot about our risk for diseases (which we now know to be preventable by as much as 80%!), moving these numbers is harder than we ever imaged. The further away we get from our “ideal” numbers, the harder it is to achieve them.
This has caused a shift in how we approach health and well-being. While those numbers are important, they may be secondary to other key factors which we also know contribute to a person’s health; such as how we feel about ourselves, how equipped we are in life to pursue and attain our goals and how well we are able to maintain healthy relationships with others.
Interestingly, our biometric scores and our social and mental well-being are in fact interconnected. How we live our lives, what we eat, how we move our bodies, how much we sleep, the choices we make around our entertainment, our friend groups and use of tobacco, alcohol and other addictive substances, all determine those health numbers. Because each of those choices is serving a purpose in our lives, it can be very difficult to change those behaviors. Instead of “giving things up,” we may have more success adding something we value even more.
By focusing on positive, social actions we can take in our daily lives, we may actually have a better chance of moving our health numbers in the right direction. Exploring activities that bring us a sense of joy and fulfillment can be very motivating and contagious. It’s a great way to meet new people, build self-esteem and grow in our personal and professional lives. Our peer groups and associations influence our behaviors. When we join activities where people are modeling healthier behaviors, we are more likely to adopt them by default.
It is important to recognize that the path to wellness looks different for each person. We all have different interests that motivate us as well as different challenges or barriers that prevent us from sticking to healthy habits. By looking at the things we want to do, we stand a much better chance of getting on – and staying on – a path to well-being.
To help you navigate what that path might look like, we have developed a handy map of fun activities. We have many local options for investing in ourselves, connecting with others, exploring the outdoors, enjoying locally produced foods and more. You may even think of some things we haven’t included. The point is, there is no wrong path as long as it is leading toward a healthier, happier you.
As an added bonus, visiting points along the map gives you a chance to win prizes, such as movie tickets, hydro flasks, county and state parks passes, Tillamook County Fair tickets, gift cards to local businesses, and more. Winners will be selected at random from group events and activities April 6th through October 31st. This program is free and everyone is welcome to participate.
You are automatically eligible to win prizes for in-person activities such as walking groups and hikes, fitness classes, visiting Food Roots and attending local workshops. Sometimes we just can’t make classes or other activities fit into our busy schedules. Don’t worry – we have you covered too. Share a photo or post about what you’ve discovered along your wellness journey and tag us @TillamookCountyWellness on Facebook or Instagram to be entered to win. (You can also enter to win through a quick participation survey on our website here).
Are you ready to start exploring?
- Grab your free Way to Well-Being map at participating locations*, your local Tillamook County library branch or download it online (*Participating locations include: North County Recreation District (NCRD), Tillamook County Family YMCA, Kiawanda Community Center, and Food Roots.)
- Decide which activities you will explore and mark them on your calendar
- Invite friends and family to join you
- Share your discoveries at the Tillamook County Wellness Facebook & Instagram pages
- Explore your way to wellness from April through October 2022 to be eligible to win prizes
- Questions? Contact us at info@tillamookcountywellness.org
Annual Walking Group Launch April 6th
Let’s get things kicked off with our annual Walking Group launch on April 6th! Explore local walking routes and trails while meeting new people. Groups meet weekly, rain or shine. Drop-ins are welcome. Check out the full schedule here. Can’t find a group that works for your schedule? Feel free to start your own!
AUTHOR: Michelle Jenck, Director of Community Well-Being at Adventist Tillamook
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Mar 22, 2022 | Being Well
What is your role at the Tillamook Family Counseling Center and what drew you to this work?
My role at Tillamook Family Counseling Center is a Behavioral Health Clinician. I am a licensed clinical social worker, certified gambling addiction counselor and certified alcohol and drug counselor. My role as the certified gambling addiction counselor includes treatment for the people with problem gambling and their concerned others, education to our staff, community partners, and our community members, and outreach to our community to increase the awareness that services are available for people struggling with problem gambling.
What is your favorite part of your role? What is most challenging?
My favorite part of my role is being able to see the moment when a client is ready for change, and they begin to establish their recovery.
I would say the most challenging part is when a client is not ready for change, having them remain engaged in services to explore that ambivalence in treatment. Many times, people think if they are going to attend treatment they will immediately have to stop gambling and that’s not always true. It depends on the person. We can use harm reduction techniques to assist them with slowing down the gambling and deciding what’s best for them for their treatment and recovery. I’ve worked with people who need to abstain from gambling, and I’ve worked with people who were able to successfully utilize money and time barriers, monthly financial snapshots, and other helpful tools learned in treatment where they are able to continue to gamble responsibly.
What exactly is problem gambling?
It might be best to start with what is gambling? “Gambling can be defined as placing something of value at risk in the hopes of gaining something of greater value” (Potenza 2006). When I was going through my training, I learned that there were forms of gambling that I didn’t even realize were gambling, such as bingo, raffles, and gambling that can happen within the stock market. There is also gambling happening within video games.
The definition of problem gambling that I would like to share is from the National Council on Problem Gambling Website (https://www.ncpgambling.org). “Problem gambling–or gambling addiction–includes all gambling behavior patterns that compromise, disrupt or damage personal, family or vocational pursuits. The symptoms include increasing preoccupation with gambling, a need to bet more money more frequently, restlessness or irritability when attempting to stop, “chasing” losses, and loss of control manifested by continuation of the gambling behavior in spite of mounting, serious, negative consequences. In extreme cases, problem gambling can result in financial ruin, legal problems, loss of career and family, or even suicide”.
How does problem gambling impact an individual and the people around them?
People are not only gambling with money. When we look deeper, they are gambling with their relationships, safety/security, job, housing, time, integrity, and ultimately their life. Gambling disorder is associated with poor general health. There are high comorbidity rates with gambling and substance abuse, as well as mental health. Sometimes treatment will need to incorporate all three areas (gambling, substance use, and mental health). Concerned others are able to enter treatment to learn healthy boundaries, assertive communication, and more about what gambling addiction is. They are able to learn ways to not continue to contribute to the other person’s problem gambling.
Are there any misconceptions about problem gambling? What do you wish people knew?
Problem gambling is an addiction. You can experience withdrawal symptoms from gambling. It impacts some of the same areas of the brain as seen with substance use. Problem gambling treatment includes areas of focus such as financial barriers, creating a monthly financial snapshot, and wellness planning to address and expand upon the 8 dimensions of wellness. I highly encourage family therapy and participation in Gambler’s Anonymous.
How can community members find support or services for problem gambling?
If someone would like to access treatment, they can call TFCC at 503-842-8201 and request to schedule an appointment. They are also able to access services by calling 1-877-My-Limit (1-877-695-4648). It’s important to remember that problem gambling treatment services are free for the person struggling with problem gambling as well as concerned others that are impacted by that person’s problem gambling. The treatment services are paid for by the Oregon Lottery. We also have a local Gambler’s Anonymous meeting that is held Tuesdays at 5:30pm at the Serenity Club. At times the GA meeting can be virtual so please call the Serenity Club to confirm if it is in-person or to obtain the virtual meeting link.
Is there anything else you would like to add?
There is a 70% success rate with treatment if the client is able to utilize financial barriers and tools, have engagement with family therapy, and attend self-help meetings such as Gambler’s Anonymous.
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Mar 2, 2022 | Being Well
March is nationally recognized as Problem Gambling Awareness Month (PGAM). This year’s theme is “Awareness + Action”. The goals for this public health observance are to raise awareness of problem gambling, increase problem gambling screenings, and to increase the awareness of problem gambling prevention, treatment and recovery services. To learn more about this national observance visit the National Council on Problem Gambling’s website at www.ncpgambling.org.
What is problem gambling?
Problem gambling is when a person experiences negative life consequences that are directly related to their gambling.
Who can be impacted by problem gambling?
People of all ages can develop problems with gambling. According to the Oregon Health Authority, it is estimated that 180,000 Oregonians are at risk of developing a problem with gambling, and an estimated 84,000 Oregon adults and adolescents who meet the clinical diagnosis of a gambling disorder.
Can you tell me more about problem gambling among the youth population? If they are not at a legal age to gamble, how are they gambling?
According to the Oregon Health Authority, there are an estimated 6,000 Oregon youth (12-17 year olds) who are at risk of developing or have already developed a problem with gambling. Common ways that youth gamble include: cards, sports, fantasy sports, games of skill, dares, video games, and lottery products. According to the Oregon Health Authority, 11th grade students who gamble have an increased risk of truancy at school, sadness, substance use, and physical violence.
What are the public health impacts of problem gambling?
Common public health impacts include: mental health, physical health, relationships, co-occurring substance use, and increased suicide ideation. To learn more about these public health impacts, check out the Oregon Health Authority’s Impacts of Gambling on Public health. This document can be found at www.oregon.gov.
Are there steps that I can take to prevent problem gambling?
Yes, problem gambling can be prevented. A person can avoid this concern by utilizing prevention strategies, such as learning the warning signs, creating responsible gambling guidelines, and having conversations about gambling.
What are warning signs? Can you give me some examples of common warning signs?
Problem gambling warning signs are physical, verbal, or behavioral signs that can help a person determine if someone they know may have a problem with gambling. Common warning signs include: gambling to escape problems, isolating oneself from family or friends, using funds that were meant for other purposes to gamble, absences from school or work, and decreased interest in other activities.
What are responsible gambling guidelines? Could you give me examples of responsible guidelines?
Responsible gambling guidelines are rules a person can follow to help them gamble in a responsible way. Responsible gambling guidelines can include: setting a time limit, setting a dollar limit, creating a healthy life balance, and choosing not to gamble while using substances like alcohol.
I don’t hear much about problem gambling in day-to-day conversations. Is this a conversation that I should start having?
Yes, it would be beneficial to start having conversations about gambling with family, colleagues, and friends. These types of conversations can help to raise awareness of this public health concern, provide others with information about the negative impacts of problem gambling, share helpful prevention strategies, and share information about local problem gambling treatment services. For helpful conversation tips visit www.opgr.org.
Are there problem gambling services available locally?
Yes, there are problem gambling services available locally. The Tillamook Family Counseling Center is Tillamook County’s problem gambling prevention and treatment location. If you are interested in learning more about local prevention services please reach out to me at Janeanek@tfcc.org. If you are interested in free and confidential problem gambling treatment call (503)842-8201. Additional problem gambling resources are available from the Oregon Problem Gambling Resource (OPGR). For more information about OPGR visit www.opgr.org or call (877)695-4648.
AUTHOR: Janeane Krongos, Prevention Specialist at the Tillamook Family Counseling Center
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Feb 2, 2022 | Being Well
Social media is a mixed bag of sorts. It can lead to poor sleep quality, and fuel mental and emotional fatigue. It can be a very toxic experience depending on your perspective, how much time you spend on it, who you follow, and how you choose to interact. It can also be a wonderful tool which connects you to the people you love, niche hobby groups, meet-up opportunities, cultural awareness, and so much more! It’s a truly powerful source of communication. The speed in which the information, thoughts, feelings, and concepts within the content is exchanged can quickly overwhelm and exhaust anyone. It’s healthy to sometimes step back and take a break from the virtual world for a period. There are other ways to engage online which might help lessen the stress you’re feeling from the content you consume.
Being intentional about who you follow can make or break your experience online. There is so much aggression and misinformation, curating your feed will change the way you see the world. Follow users who matter to you and unsubscribe from those who cause you undue stress. Some differences in opinion are totally healthy and normal, but if those you follow engage in a way that is disrespectful, what are you gaining from that connection?
Find stimulating content creators that reflect your unique interests. This can help you to meet others virtually and build a real connection over time! You might find a local group meet-up to make friends in person. Social media is intended to foster connection and collaboration, it’s all about how you use it.
On the other hand, seek out accounts from people with diverse interests and perspectives. Find people from cultures completely different than your own. Find people who don’t look or think anything like you and try to put yourself in their shoes. Social media functions by putting us in a labeled box and providing increasingly tailored information to us based on our activity. Building cultural awareness is an intentional process but can lead to unbelievable opportunities and insights.
Sometimes it can seem like there are insurmountable divides in our society, and closing those gaps starts when we see the world through someone else’s eyes. Social media allows us to conveniently see and interact with perspectives from all over the world for the first time in human history. It gets a bad rep, but as with any technology it’s all about how it’s used.
Phones nowadays have locks and filters that can limit the amount of time we spend on social media apps. They have analytic trackers that can show you your usage history. These are valuable tools at your disposal! The distraction of a never-ending news feed can be alluring, but the apps benefit when you lose track of time. Setting timers on your phone will put the power back into your hands. Taking a break from social media all together is a wonderful chance to recalibrate and connect back in with yourself.
Social media should be used to your advantage, not to take advantage of you. Hopefully these tips can help you to feel more in control over your feeds and encourage you to try something new!
AUTHOR: Erin Washbon, OHSU Dietetic Intern
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
