by Guest | Oct 6, 2021 | Being Well
Families, teachers, friends, and neighbors all contribute and reinforce positive traits in young people in our community. Here are some handy tips to consider when supporting young people during any difficult or stressful period of their lives.
Key Concepts:
Grit is the sustained drive that maintains commitment despite obstacles and time. Think about determination, perseverance, and believing in oneself. Good character references include Moana, Frodo, and any movie starring Clint Eastwood.
Resilience is the ability and gumption to recover from difficult set-backs. Think bouncing back, getting back on a horse, and pulling up your bootstraps. Good character references include Justin Beiber, Venus and Serena Williams, and Forrest Gump.
The following are a few ideas on how to cultivate these traits in young people; especially during large transitions and stressful situations.
Harvest a growth mindset
How we speak about our goals, failures, and victories not only shapes our reality, it lays foundations for them too. Steering these conversations can be difficult but these tips can help you prepare to plant seeds of resilience.
- Normalize failure. It is a valuable part of the process and makes room for reality and humility. It can be helpful to throw in stories of your own experience with obstacles and how you recovered.
- Value progress over product. Perfectionism in a final result can overlook the importance of experiential learning. This process is where children learn essential skills like creation, communication, and resource utilization.
- Focus on language. Try to avoid blame, shame, and indifference with your children’s setbacks. Approach these opportunities to discuss what we can learn from what happened.
- Harness curiosity. One of the strongest and purest things young people have is an unrelenting thirst for knowledge and understanding. It’s a motivating emotion which maintains momentum despite adversity.
Introduce problem solving skills
In order to teach children to overcome obstacles we must slow down and communicate how and why we make decisions as adults. Children do not have the same insight or tools that you and other adults have accumulated over your well seasoned problem solving tenure.
- Narrate your thought process aloud to demonstrate your strategies. Not only does this explain your rationale, it also gives you an opportunity to ask for their feedback and foster a climate of trust.
- Identify the problem and how you feel about it. This helps young minds learn the differences between objective and subjective experiences.
- Brainstorm possible solutions; pick the top three to seriously consider. There is more than one way to break an egg- so help promote a young person’s analytical and creative side by considering a variety of options.
- Discuss consequences. This means investigating both pros and cons equally. It may take some extra time but it pays off later in life when the stakes get higher.
- Test drive possible solutions and debrief how things went. Young people are scientists and like learning through experimentation. When it’s appropriate, consider ways to provide hands-on opportunities to learn.
- Create a safe place where asking questions is encouraged. There are no stupid questions, only embarassed kids. Often folks opt to save face over truly understanding what is being asked of them. Empower young people to ask questions instead of being left in the dark. Let them know you value their curiosity.
Practice optimism
Maturing brains are developing insight into how full or empty their glass is by listening to the people around them. It is understandable to become discouraged when things are unpredictable and unfair, as life regularly is. In order to forge a steady sense of stability we can become more aware of our thoughts and feelings.
- Our thoughts create our reality. If we incorporate hope and flexibility into our way of thinking we can succeed while tolerating the discomfort of change; maybe instead extend grace.
- Capitalize on opportunities for gratitude and affirmations when things are going well.
- Acknowledge negativity and indifference when it happens. Excessive positivity is not only annoying, it can also lead to toxic positivity which can devalue natural and normal emotions.
AUTHOR: Karen Sheelar, Behavioral Health Clinician at Tillamook County Community Health Center
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Sep 29, 2021 | Being Well
Drug overdose took more than 90,000 lives in the United States last year. For perspective, this photo shows a stadium in Alabama that holds roughly 90,000 people. That is more than three times the population of Tillamook County! Every day, our community is touched by overdose and substance use disorder (SUD). It is estimated that 1,700 people in Tillamook County live with opioid use disorder (OUD). That person can be our neighbor, our coworker, or our family. They deserve the support of our community to reach their goals and live a fulfilling life. If someone you know is struggling with an opioid addiction, take the first step in finding community resources by visiting OURTillamook.org.
OUR Tillamook, which stands for Opioid Use Response in Tillamook County, is a group of local organizations. They are working together to provide OUD support, resources and programs to anyone in Tillamook County. This group includes experts in healthcare, behavioral health, law enforcement, homeless services, addiction recovery, advocacy, education and government. Each member brings an area of specialty to the team.
In the last year, OUR Tillamook collaborated in providing new programs and supporting programs already established.
- Prime Plus peer support connects people starting their OUD/SUD recovery journey with helpful resources and support. To connect with a peer or learn more about the program call Michele Riggs with Tillamook Family Counseling Center at 503-815-5406.
- OURTillamook.org provides addiction, treatment and recovery information related to SUD/OUD. It offers easy to understand content through articles, videos, training guides and local resource lists. This site is designed to be a SUD/OUD hub for anyone touched by addiction.
- Free naloxone and training were given to law enforcement, educators and community members in Tillamook County. Naloxone reverses overdoses and can save lives. Nasal naloxone kits are available to the public, but supply will vary with grants available. If you are interested in getting a nasal naloxone kit contact Mareliza de Jesus at Adventist Health Tillamook at 503-815-2401.
- A new syringe exchange program has started. Pick-up wound care supplies, safe injection kits, Sharps containers, and safely deposit used syringes and exchange for new every 1st and 3rd Wednesday of the month from 11am-1pm in CARE’s lower parking lot, organized by Tillamook County Community Health Centers.
- A community behavioral health and OUD resource guide was created. It lists organizations, groups and other OUD resources available in Tillamook County and the surrounding areas.
- Medication for Opioid Use Disorder is available at the Rinehart Clinic, Tillamook County Community Health Centers, and now Adventist Health Tillamook. This service can help folks with OUD start their recovery journey. Speak to your provider to see if this is a good option for you.
- Need someone to help you navigate and guide you to SUD resources in the area? Jeannine Deaville, a substance use navigator, can connect you with resources that are most relevant to your situation. Call her at 503-815-2286 or email her at deaviljd@ah.org.
September was National Recovery Month. It is a chance to educate Americans that treatment and mental health services can help those with a mental and/or substance use disorder live a healthy and rewarding life. You can still get involved in National Recovery Month:
- Like and follow OUR Tillamook’s Facebook page to get news on upcoming events and program development.
- Visit OUR Tillamook.org to learn what resources are available in Tillamook County and how you can support a loved one living with OUD.
- Practice proper drug disposal. Do your part to prevent drug overdose. Drug disposal is currently available at Rinehart Clinic and Pharmacy, Tillamook County Sheriff’s Office, Tillamook Pharmacy, and Tillamook Police Department. There are also take-home kits available at Tillamook County libraries.
This project is supported by the Health Resources and Services Administration (HRSA) of the U.S. Department of Health and Huma Services (HHS) as part of a financial assistance award totaling $1 million with 100 percent funded by HRSA/HHS. The contents are those of the author(s) and do not necessarily represent the official views or, nor an endorsement, by HRSA/HHS, or the U.S. Government.
AUTHOR: Mareliza de Jesus, Associate Project Specialist at Adventist Health Tillamook
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Sep 22, 2021 | Being Well
Last week we shared Mariah Decker’s story, about her personal journey and how experiencing trauma in her early childhood led to severe depression, anxiety and poor health into her twenties. Thanks to on-the-job training for Adverse Childhood Experiences (ACEs), Mariah was able to make the connection between her exposure to early trauma and her mental and physical health concerns. Taking inspiration from the quote, You can’t pour from an empty cup, she began a process to fill her own cup and restore her health.
Struggling with mental health issues and obesity, Mariah was overwhelmed by the thought of making healthy behavior changes. “It was terrifying.” she recalls. “How am I going to get from where I am now to where I want to be?” She took a step back and thought, “What are the little decisions I can make today that are going to compound into a big difference later on?”
Mariah’s plan for personal transformation did not start with a goal of losing weight. She decided to focus first on getting her “mind right” and says, “The more I got my brain in order, the more I started feeling happy.” She began by practicing being present and grateful each day, finding inspirational quotes and choosing to have a positive perspective. That was a turning point, she says. “With my mindset and motivation in place, I was ready to take charge of my life and not just be a bystander.”
As a teacher at South Prairie School, Mariah was required to set professional goals each year and she had the option to include personal goals as well. Mariah decided to make her health transformation a “work-thing,” where her boss could help hold her accountable. “I decided to set a personal goal – something I had never done before – to do one social thing every month. I had to post about it on Facebook and tag my boss.” Despite extreme anxiety, she committed to completing one new social activity each month, like going out for ice cream with a co-worker or attending a family dinner. Over time, getting out and doing things became easier and more fun and she started taking better care of herself and her appearance.
One of Mariah’s monthly goals was to go to the YMCA. She and her husband had a membership but she had never used it. “I had never even walked through the doors of the building,” she says. “That became my goal – just to walk through the doors. Sometimes, the hardest part is just getting started; I didn’t want to put any pressure on myself to use the gym or join a class. All I had to do was go there and see what it was all about.”
When she did walk through the doors of the Y, people were friendly and welcoming. “I did it and none of my worst fears were realized,” Mariah says. “What I saw was there were real people who looked like me, were the same size as me, on elliptical machines, grunting, lifting weights, swimming. And I realized, this wasn’t just for the healthy people, it was for all the people. I ended up signing up for a class and it evolved from there. I did Zumba and weight training classes. I even work out at home now.” Mariah explains that it is the “not knowing” that’s scary. Once she put herself into each new situation, she was able to discover that it was okay and gained the confidence she needed to try the next thing.
Now, four years into her journey, Mariah is quick to point out that this is a long-term gig. “From the very beginning I told myself this isn’t going to be a fad thing. This is going to be a lifestyle. And It looks different today than it did four years ago.”
Other steps Mariah has taken during this journey include eating a mostly plant-based diet, consuming much smaller portions, and nearly eliminating junk food. “I know myself well enough to allow for an indulgence here or there; I do love French fries,” she says.
Having lost eighty pounds, people have taken notice of Mariah’s physical transformation but she says that isn’t what motivates her. “It’s an extra thing; My body is just a vessel. What motivates me is how I feel – having more energy and vitality.”
And, while she does not belong to an organized religion, Mariah emphasizes the role spirituality has played in supporting her well-being. “I feel really close to God. It is related to my practice of gratefulness. It’s hard to be judgmental or feel angry when you are practicing being grateful. It’s a continuous, on-going process to fill your own cup.”
AUTHOR: Michelle Jenck, Tillamook County Wellness Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Sep 20, 2021 | Being Well
September is National Suicide Awareness month. This topic is much more important when coupled with the traumatic stress that most of us have faced during the ongoing pandemic.
One of the top 10 causes of death for Oregonians is suicide. Oregon has more deaths each year from suicide than motor vehicle accidents. There are more than 600 deaths by suicide and more than 1,800 hospitalizations due to suicide in Oregon each year. [1] The friends and family members (suicide loss survivors) left behind are forced to navigate the tragedy of loss. In many cases, suicide loss survivors are left in the dark. Too often the feelings of shame and stigma prevent them from talking openly.
Suicidal thoughts, much like other mental health conditions, can affect anyone regardless of age, gender, sexual orientation or background. In fact, suicide is often the result of pain from an untreated mental health condition. Suicidal thoughts, although common, should not be considered normal and often indicate more serious issues.
Crisis resources
- If you or someone you know is in an emergency, call 9-1-1 immediately.
- If you are in crisis or are experiencing difficult or suicidal thoughts, you can call the National Suicide hotline/Lines for Life (Oregon) at 1-800-273-TALK (8255).
- If you are uncomfortable talking on the phone, you can text 273TALK to 839863 at Lines for Life in Oregon. They also have veteran’s and teen peer support available by phone or text message.
Know the warning signs
Any person exhibiting these behaviors should get help immediately:
- Threats or comments about killing themselves, also known as suicidal ideation, can begin with seemingly harmless thoughts like “I wish I wasn’t here” but can become more overt and dangerous
- Increased alcohol or drug use
- Aggressive behavior
- Social withdrawal from friends, family and the community
- Dramatic mood swings
- Talking, thinking or writing about death
- Impulsive or reckless behavior
- Putting their affairs in order and giving away their possessions
- Saying goodbye to friends and family
- Mood shifts from despair to calm
- Planning, possibly by looking to buy, steal or borrow the tools they need to commit suicide, such as a gun or prescription medication
If you are unsure, a licensed mental health professional or your primary care provider can help assess risk. These services are a covered benefit with many insurance plans, including Oregon Health Plan.
Risk factors for suicide
Research has found that about 90 percent of individuals who die by suicide are experiencing mental illness. A variety of things may put a person at risk of suicide, including:
- A family history of suicide.
- Substance abuse — drugs and alcohol can result in mental highs and lows that exacerbate suicidal thoughts.
- Intoxication – more than one in three people who die from suicide are found to be currently under the influence.
- Access to guns.
- A serious or chronic illness.
- Gender – although more women than men attempt suicide, men are four times more likely to die by suicide.
- A history of trauma or abuse.
- Prolonged stress.
- Isolation.
- Age – people under age 24 or above age 65 are at a higher risk for suicide.
- A recent tragedy or loss.
- Agitation and sleep deprivation.
Can thoughts of suicide be prevented?
Mental health professionals are trained to help a person understand their feelings and can improve mental wellness and resiliency. Depending on their training, they may be able to provide additional ways to help including:
- Psychotherapy, such as cognitive behavioral therapy and dialectical behavior therapy, can help person with thoughts of suicide by recognizing unhealthy patterns of thinking and behavior, validate troubled feelings and learn coping skills.
- Medication may also be used if necessary to treat underlying depression and anxiety and can lower a person’s risk of hurting themselves. Depending on the person’s mental health diagnosis, other medications may be used to alleviate symptoms.
One difficult conversation can save a life
Have this crucial conversation with someone you love, you can talk with passion and strength around suicide prevention. The truth is, we can all benefit from honest conversations about mental health conditions and suicide, because just one conversation can save a life.
[1]https://colpachealth.org/about-us/regional-health-improvement-plan
AUTHOR: Patti Atkins, APR, communications consultant for Tillamook County Community Health Centers
by Guest | Sep 15, 2021 | Being Well
A high score is usually a good thing but not when it comes to the number of adverse childhood experiences, or ACEs, a person has. According to research, a person’s ACE score directly corresponds with their risk for obesity, type 2 diabetes, heart disease, and even cancer. It makes sense that factors like divorce, death of a caregiver, verbal or sexual abuse and other traumatic exposure affect a person’s emotional and mental well-being. What we now know, however, is that this exposure can also impact an individual’s physical health over the course of their lifetime. And, that risk can be passed on to future generations through a process called epigenetics.
There is some good news, however. Protective factors like healthy relationships, school success, a spiritual practice and other positive social supports can offset some of these early challenges. The best news is that your ACE score isn’t your whole story; you can write your own happy ending.
Mariah Decker, or Mrs. Decker, as her students referred to her during her eight years as an educator, did just that. Despite starting out life with a very high ACE score, Mariah has been able to build a life of joy, fulfillment, and better health.
From age 14 into her early-twenties Mariah struggled with crippling depression and anxiety. Aside from going to work or school, she was unable to leave the house. “A lot of people didn’t know because I didn’t talk about it. I was terrified to go to the doctor; I didn’t want to be put on medication, be put on someone’s caseload, and forgotten about.”
Sick and tired of being sick and tired, Mariah gradually began a process to take control of her own life. She began to see the connection between those early childhood experiences and her mental and physical condition. “I wasn’t healthy and I wasn’t happy with myself. I weighed 80 pounds more than I do today and was so big that, even though I am only five feet tall, I was wearing my husband’s clothing. I avoided mirrors and didn’t like having my picture taken.” Well intended people gave her advice, encouraging her to start exercising. “People would tell me I just needed to move more and I would think, ‘Why would I want to move all of this?’ I didn’t feel comfortable enough in my body to want to move it that way.”
To get past the frustrations over her physical and mental health challenges, Mariah, began to focus on being grateful for the things she did have. She understood that her strong work ethic and early academic success gave her resilience but she also realized how much her early trauma was keeping her from living the kind of life she desired.
At the age of 20, Mariah began working for the Tillamook School District (TSD9). Acknowledging the fact that early childhood exposure to trauma also impacts learning, TSD9 had brought ACEs training to their district staff and teachers. Mariah was fortunate enough to take part in that training, which led to a better understanding of her own journey.
As a computer teacher, Mariah had a unique opportunity to work with every student at South Prairie Elementary School. Her heightened awareness around ACEs allowed her to recognize individual student’s needs. This helped her create meaningful connections with each student and be a positive support in their lives. “If even one kid in my classroom felt loved, then I considered that a success.”
In addition to ACEs training, TSD9’s staff development included setting annual professional goals with the option to include personal goals as well. The goal setting system provided a good opportunity for Mariah to tackle her personal challenges. Rather than setting weight loss goals, Mariah decided to take a different approach. “I decided to get my brain in order first,” she says. Looking up one inspirational quote each day, she found a saying that resonated: You can’t pour from an empty cup. Mariah decided it was time to fill her cup.
This was only the beginning of Mariah’s story. Read next week’s article to learn how taking one small step opened the door to profound personal transformation.
AUTHOR: Michelle Jenck, Tillamook County Wellness Coordinator
Photo Credit: Andrea Rieger of Golden Hour Images
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Sep 8, 2021 | Being Well
Good things are happening in our local schools. If you have driven along Hwy 101 through South Tillamook County, you probably noticed changes at Cloverdale Elementary School. At a recent Nestucca Valley Chamber meeting, School Superintendent Misty Wharton gave a tour of the elementary school upgrades and the addition that will house the district’s middle school grades 6-8. Along with the much-needed facelift, the school now has clean water, generator capacity and a 10,000 square foot gym that doubles as an emergency shelter. Other features include a new kitchen, media center, computer lab, and career technology lab.
Students will especially benefit from the new covered outdoor play area and playground equipment, sports fields and beautiful school garden ready for harvest. Through innovative partnerships, Nestucca school district is offering hands-on nutrition and science programming, all enhanced by the recent upgrades. The design and atmosphere of the new space is beautiful and welcoming. Kids returning to school will get a true sense of how much their community cares about their learning environment.
People spend a large portion of their lives at school and work. These environments affect our health and sense of well-being. According to Tillamook School Superintendent, Curt Shelley, “Tillamook is a great community to work and live in, where everyone can enjoy a healthy lifestyle. Fall is an exciting time as we welcome staff and students back to school.” Some of the activities Tillamook School District 9 is working on include:
- Finishing up bond projects, including the Liberty bus drop off/pick up and parking lot. This improvement was needed for safety purposes to move loading and unloading off Stillwell Avenue. It will also provide joint parking between the Y and TSD9.
- Remodeling the high school science lab with much needed workstations and additional storage.
- On-going system-wide wellness initiative that includes mentoring, Wellness Wednesdays and other activities that support social and emotional wellbeing. These have been very popular and impactful in improving staff and student experience at TSD9.
Neah-Kah-Nie School District (NKN) is also making investments to help students build health and resilience. Two new 5000 square foot covered play structures were recently built at Garibaldi Grade School and Nehalem Elementary. These structures enable students to recreate during and after school hours outdoors in inclement weather. NKN has also expanded half day preschool at the School District main office to full time preschool at Garibaldi Grade School and Nehalem Elementary.
Through a medical sponsorship from the Rinehart Clinic, NKN School District has added a new school-based health center that will be staffed by a Rinehart Clinic Family Nurse Practitioner on a part-time basis. The district has also hired a full-time school nurse. The time dedicated to nursing services will almost double from last year and will serve pre-K through 12th grade students who reside in the School District boundaries.
School-based wellness centers can provide well checks, sports physicals, care for illness and injury, immunizations, covid testing and vaccinations, routine lab tests, prescription medication support, vision and dental screenings and referrals, and other health education and counseling, including age-appropriate reproductive health information.
Tillamook County schools all offer comprehensive wellness services, including mental health counseling and trauma-informed learning environments. Support for LGBTQ students and on-going efforts to increase equity within school settings is a priority for our local schools. Having a sense of belonging in nurturing environments is very important to a child’s development. When kids feel safe and valued, they can focus on learning and developing into resilient adults later in life.
We have all been through a lot this past year and a half, but disruptions in academic and social routines can be especially difficult for kids. We are excited to share the care and concern local school districts are demonstrating on behalf of students, staff and faculty.
AUTHOR: Michelle Jenck, Tillamook County Wellness Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
