We have had such a bizarre year. I have found myself often slipping into thinking that I will get into a routine once things get back to normal – especially during the first lockdown in March. At first like many of us, a quiet week seemed somewhat nice. A chance to catch up with projects that I found myself too busy in the old normal life to tackle. I soon realized that slight depression had set in. We are so fortunate to live on the beautiful Oregon Coast. I felt guilty leaving my computer to get outside but then realized it was necessary for my mental wellbeing. I began going to Oceanside every day for a run and joined the Facebook pages COVID Runners and DairyAir Runners. It was very helpful to see pictures of others getting out, enjoying the fresh air, and keeping track of their runs. It also was fun to share what I was doing. I felt like we were all helping each other out.
Having a group that can help hold you accountable as well as share the difficulties of having a goal and reaching it is so important. As a personal trainer and National Diabetes Prevention Program Lifestyle Coach that has seen and tried so many quick fixes, this connection is the key element. With a group, we can observe our barriers, maybe even get a chuckle out of the silly things that hold us back or share some painful life experiences that start unhealthy habits. A group also helps you revisit your goal so that it does not slip out of being a priority to you. Knowing that people are going to wonder why you did not show up can be the motivation to not blowing off healthy choices. It also gives you a group of people that validate that you are worth making these healthy choices. Sometimes it is hard to change habits surrounded by individuals and cues that try and may want to keep them in place whether intentional or not.
One fortunate thing about all the changes we have seen in the last year is how creative people have become with connecting. For example, the Tillamook YMCA is now offering live virtual classes, a video library of classes, and in-person classes streamed live. Go to tillamookymca.org to learn more. Free to the public classes like Tai Chi, Enhancefitness and Qi Gong are on the Tillamook YMCA YouTube. There is also the “Live Well” National Diabetes Prevention Program delivered virtually online by a live coach and in-person (when COVID-19 restrictions allow). This program is a yearlong program taught by a Lifestyle Coach. I have watched so many Tillamook County residents transform their lives with this program. Here are some quotes from locals: “Preventing diabetes is always better than treating it afterwards.”- Russel Hustwaite, 2020 DPP participant. “It is a great program that holds you accountable in a non-shaming way. If you stay with it, you will have results!”- Joyce Hustwaite, 2020 DPP participant. We have monthly orientations in English at the YMCA the first Thursday of the month at noon. Come in person (when COVID-19 restrictions allow) or join us online at: https://us02web.zoom.us/j/84599984286 . We also have a Spanish Orientation the first Saturday of the month at 10:15 am in person at the YMCA or on line: https://us02web.zoom.us/j/81770604797 . For more information, check out our Facebook page “National Diabetes Prevention Program – Tillamook County” or call/email Kelly Benson and Galena Flores at 503-842-9622 x 111, kbenson@tillamookymca.org.
The YMCA is also working in conjunction with Northwest Senior and Disabilities Services providing the Otago program. The Otago program is an individually customized, home-exercise program designed to improve strength and balance and to prevent falls. Delivered in your home, a trained instructor visits you and provides a set of individually prescribed exercises. The program includes a home-safety check and a medication review. You or someone you know can participate in this program for up to a year with no cost to you or them! For more information call or email Kelly Benson at 503-842-9622 x 111 kbenson@tillamookymca.org.
AUTHOR: Kelly Benson, Sustainable Relationships for Community Health (SRCH) Coordinator
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
In 2014, Bill Baertlein, local accountant and civic leader, began floating an idea to do something fun to get people moving in a healthier direction. It didn’t take long for that simple concept to become a county-wide initiative, now known as Tillamook County Wellness (TCW). As Bill Baertlein ends his service as County Commissioner, we celebrate how he has helped Tillamook County become a healthier place to live, work, and play.
Bill launched the 2016 Year of Wellness with a rallying cry of “YOW!” and an impressive display of hula-hooping. He even challenged other County Commissioners in the state to follow suit; something many of them did but with a bit less flare. During that first year, 900 people participated in the team based “YOW Challenge” to make small changes to their daily health habits. Suddenly eating a few more vegetables or walking a few more minutes each day wasn’t work but something fun we could all do together. That was, and still is, Bill’s vision, who always said, “It has to be fun! If it becomes a fun-sucker, no one will want to do it.” And, boy was he right. Bill’s leadership and commitment to a positive and innovative approach to improving population health make him the Wow of YOW.
Tillamook County is known for being a tight-knit community, where people and organizations work together to get things done. YOW presented a purpose-driven opportunity to work together to tackle the big challenge of chronic disease, especially type 2 diabetes. Thanks to strong political will and the financial backbone of Tillamook County Community Health Center (no county tax funding supports this work), Tillamook County Wellness has exceeded everyone’s expectations. As of 2020, Tillamook County is ranked 10th healthiest county in Oregon, a steep rise from 26th place in 2015.
The TCW framework is designed to not only help individuals with their daily choices but, most importantly, to serve as a hub for collaborative solutions that help make the healthier choices the easier choices for everyone. By pooling resources and working together strategically to strengthen existing work, we are building vital relationships and a shared understanding of what it takes to help all people thrive. Some examples include:
Tobacco-free spaces
Community and workplace-based health screenings
Mobile health and dental care
Web-based platform for community resource referrals – coming soon!
Detailed, web-based maps of all county trails and outdoor recreation facilities – coming soon!
Volunteer led walking groups
Workplace wellness activities
Food box deliveries
Lifestyle coaching through National Diabetes Prevention Program (DPP)
Information hub for getting connected to fitness, cooking, gardening, volunteering and more at www.tillamookcountywellness.org
This work only works because of the commitment and support of leaders like Bill Baertlein. As he steps down, he passes the baton to Mary Faith Bell, who will be the new Commissioner liaison for Tillamook County Wellness. We welcome Commissioner Bell and are excited to bring her experience and passions to this work.
As we enter a new year, we hope you will consider ways you can support your own health as well as that of your family, friends and co-workers. Taking small steps that are easy and fun (and definitely not fun-sucking!) are the key to better well-being. For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Tillamook County Wellness relies on community involvement. If you are interested in donating your time, treasure or talents, please contact us at info@tillamookcountywellness.org or (503)815-2285.
AUTHOR: Michelle Jenck, Adventist Health Director of Community Well-Being
Tillamook County Wellness is a program of Tillamook County Public Health. Through a partnership agreement, coordination of Tillamook County Wellness is funded by Adventist Health Tillamook.
Putting 2020 behind us and moving forward into 2021 brings anticipation and question marks unlike any other New Year. SOS Tillamook, the prevention program of Tillamook Family Counseling, each year seeks inspiration from local students. This year’s calendar features helpful self-care and mindfulness suggestions that we’ve all needed in 2020. With so many challenging changes this year, middle school students (6th, 7th and 8th graders) provided lots of creative ideas for “When things change, I cope by …” And they didn’t disappoint – with incredible artwork and thoughtful ways that they are coping with distance learning and new ways of doing things.
The 2021 calendar has been sent out to mailboxes with the excellent advice in January for “Improvising” to “thinking happy thoughts” in February; then a detailed parrot drawing includes the caption … “Learning – I like how birds learn to fly and change into adults & change color, this brings me JOY.” April is graced with a self-portrait, singing to my cat; May’s watercolor depicts meditating by the beach! June is the perfect time to ride horses with friends, and July finds many of us working on our lawn mowers. August and September present popular themes – playing outside and going to the beach. Then in October and November we are listening to music and reading. Baking yummy treats was a perfect idea for December.
If you would like a copy of the SOS Tillamook 2021 calendar, please contact the Tillamook Family Counseling Center.
As we put this uniquely memorable year in the history book, our local students have provided helpful guidance on how to cope as we move forward. There are now vaccines for COVID-19, but masks, distancing and hand-washing will continue to be our routine for some time to come, but there are ways to cope, and there is help in our community if you need someone to talk to.
Here are more ideas for when things change, ways to cope:
Breathing deeply and visualizing a safe, calm place.
Drawing or painting
Listening to uplifting music
Going to the library
Holding an ice cube
Organizing space
Sitting in the sun and closing your eyes
Sucking on a peppermint
Sipping a cup of hot tea
Complimenting someone
Movement – Exercise
Reading
Write yourself a nice note and keeping it in your pocket
Dancing to music
Going for a brisk 10-minute walk
Going outside and listening to nature
Calling a friend
Write positive affirmations on cards and decorate them
Planting a flower in a pot
Knitting or sewing
Doing yoga
Watching a funny or inspirational movie
Making a collage of your favorite things
Journaling
Writing a poem
Swimming, running or biking
Making a gratitude list
Doing a good deed
Bake cookies to share with someone
MORE IDEAS ….
If you or someone you know is having a difficult time coping, please reach out – there is help and there is hope. SOS Tillamook – Prevention Program of Tillamook Family Counseling Center can be reached at 503-842-8201.
AUTHOR: Laura Swanson, Tillamook County Pioneer Editor
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Much love has been poured out in recent months; people supporting local businesses, delivering food boxes and reaching out to others. As we step into a new year, we are reminded that we need to show love to ourselves as well. One way we can do that is by taking steps to care for our own mind, body and spirit at the most fundamental levels.
A friend recently shared a story about her visit with someone who had been struggling mentally, emotionally and physically. When asked to explore what he was really missing and needed more than anything else to get better, it came down to three things: Restoration, Hope and Progress. What this man discovered is truly at the core of what each one of us needs to be well.
Restoration – Our bodies have a built-in mechanism for that. It’s called sleep. If you’ve ever been to Disneyland, it’s amazing to see how clean the park is. Despite thousands of people, including children with ice cream cones, overtaking the park each day, it looks immaculate. For that to happen, a whole crew works all night long to make it look perfect for each new day. Believe it or not, you have a whole Disneyland crew working in your body while you sleep, making necessary repairs, sprucing things up and even helping you retain what you learned during the previous day. We need to give that crew eight hours of quality time each night to get that job done. Setting a regular bedtime, and sticking closely to it on weekends, is important for restoration.
Hope – Remember the TV show, Cheers? Or how about Friends or The Big Bang Theory? What each of these has in common is a sense of belonging among the show’s characters. It sounds cliché but it really is true that sometimes you want to go where everybody knows your name. That’s because having a sense of connection with others is vital to our well-being. Belonging to a faith community, support group or fitness class is a great way to build connection; as is joining a club with a shared interest, be it quilting, books, dungeons or dragons. Just getting together regularly with a friend for coffee can fill this need. Even in our current, virtual world, there are ways to gather and share a common experience.
Progress – To move forward. To have a sense of accomplishment is critical for our well-being. The two most important ingredients for making progress are what we eat and how we move. Wait, what? It’s true. Because food and activity are how we derive our energy, these are the two most fundamental things we need to progress toward any goal. Making small steps to our daily habits is progress in and of itself. When we eat healthier foods and exercise regularly, we have more energy, think more clearly, and are more productive.
As you ease into 2021, what small changes will you make to bring Restoration, Hope and Progress into your life?
Me parece que Marisol todavía sabe cómo encontrar la voluntad que se nos presenta cada día, a pesar de que enfrentemos la incertidumbre que es propulsada en conjunto con la propagación del coronavirus, en estos tiempos. Sus consejos de que “ponemos las mascarillas” y que sigamos con “confianza y cuidarnos” reflejan el puesto de vigilancia que adoptamos frente a una pandemia que “hacemos lo más que se pueda” cada hogar en sí mismo. A la misma vez, todos nosotros colectivamente esperamos, a través de una neblina de incertidumbre, que sí se ponga en práctica el mismo compromiso por parte de los hogares de nuestros vecinos, compañeros de trabajo y los desconocidos — a los que se nos vincula por ninguna otra razón de que este evento mundial se ha ocurrido.
Marisol elige enfocarse en aquellos para quienes ya asume la responsabilidad, y de quienes derive la motivación diaria: sus hijos. Vive en casa con su esposo y cuatro niños que abarcan las edades de 5 hasta 22 años — claro que cuando le pregunté sobre cómo organizaba el aprendizaje a distanciamiento para cumplir los varios requisitos a través de estas fases de desarrollo, empezó a reír. Parecía estar expresando cuán heroico es el labor del cuidado maternal, un esfuerzo todavía más intensificado frente al coronavirus. Marisol ha observado y se ha sentido la gran inquietud, por su propia parte y por la de sus hijos, que se produce donde “no hay mucha confianza, desconfían de uno” por la comunidad. Este sentimiento pesa en las actitudes frágiles de los jóvenes que, debido a tanto miedo sobre lo que trae consigo el mundo afuera, “no tienen convivir” y son “tímidos.” No obstante, ella ha podido estar para animar los espíritus de sus seres queridos, especialmente porque los familiares que sean parte de su hogar representan la extensión, en total, de la familia que vive cerca. Entonces, con y por ellos, Marisol rellena la experiencia de quedarse físicamente aislados: con bastante conversación, la gama de música y celebración entre ellos (de los cumpleaños, de Thanksgiving), por las maneras limitadas posibles en ahora mismo. Ella satisface los vacíos del día que tal vez estén en riesgo de ser invadidos por la soledad, metiéndose en la cabeza de cada persona tanta preocupación.
Aún así, para Marisol y su esposo, quienes trabajan siete días a la semana, no hay tiempo para pensar demasiado: siguen adelante de ida y vuelta entre la casa y el trabajo. Además, todavía encuentran momentos aquí y allá para montar en bicicletas con la familia, o solo para reír. Y platicando y exclamando con Marisol, notaba cuán positivismo constructivo lleva y comparte ella. Su perspectiva permanece que “hay que aprovechar,” de cada minuto que duramos en esta vida, y “cuando hay oportunidad,” debemos celebrar todo, aun si esta oportunidad justo es reconocer la capacidad de mantenernos positivos y adaptarnos. Entonces, Marisol nos anima que “en este año muy difícil, hay que sobrellevarlo todo muy bien.” Ella me levantaba tanto durante la media hora que compartimos; yo sí tengo que darle la gracias a ella, por equipar a mí y a todos nosotros con una actitud franca de que la vida sigue marchando. Continuamos enfrentando, conscientemente, todo lo que trae consigo.
We’ve got to smile all over life
It seems to me that Marisol still knows how to find the willpower that each day presents us with, despite facing the uncertainty propelled along with the spread of the coronavirus in these times. Her advice that we “wear our masks” and that we keep going with “confidence and watching out for ourselves” reflects the awareness that “we are doing what we can” within each of our own households. At the same time, all of us collectively expect, through a fog of uncertainty, that the same commitment is being practiced by the households of our neighbors, coworkers and those we don’t know — to whom we are linked for no other reason than that this worldwide event has occurred.
Marisol chooses to focus herself on the ones for whom she already assumes responsibility, and from whom she derives her daily motivation: her children. She lives with her husband and four kids spanning ages from 5 to 22 years — of course, when I asked her about how she organizes distance learning to take care of the various requirements across these different stages of development, she started to laugh. It seemed she was expressing what a heroic effort the labor of a mother’s work is, an effort more intensified facing the coronavirus. Marisol has observed and felt the great discomfort, on her own part and that of her children, that comes when “there isn’t much confidence,” and “people don’t trust one another” throughout the community. This feeling weighs on the fragile outlooks of her children, who, from so much fear over what the outside world brings, “aren’t sticking together” and are “timid.” She has been able to lift the spirits of her loved ones, especially because the family members in her immediate household make up the whole of the family that lives nearby. So, with and for them, Marisol fills in the experience of staying physically isolated: enough conversation, a range of music, and celebration amongst themselves (of birthdays, of Thanksgiving), in the limited ways possible nowadays. She satisfies the spaces in the day that sometimes risk being invaded with loneliness, filling each of our heads with so much worry.
Still, for Marisol and her husband, who work seven days a week, there isn’t too much time to overthink: they move forward as they go back and forth between the house and the workplace. And further, they still find the moments here and there to ride bikes with the whole family, or just to laugh. While chatting and exclaiming with Marisol, I noticed how much constructive positivity she carries and shares. Her perspective remains that “we must take advantage” of every minute that we endure in this life, and “when there is opportunity,” we should celebrate everything, even if this opportunity is just recognizing the capacity we have to stay positive and adapt. So, Marisol encourages us that, “in this difficult year, we must overcome everything very well.” She lifted me up so much during the half hour we shared; I’ve got to give her thanks, for equipping me, and all of us, with a frank outlook that life keeps marching onward. We continue consciously facing all that it brings with it.
AUTHOR: Libby Kokes, Tillamook County Community Health Center, Health Equity VISTA
PHOTO CREDIT: Bureau of Land Management 2016
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
The COVID-19 pandemic has significantly impacted the school system as teachers learn to provide education virtually, students adapt to an online environment, and families balance working and learning all within the same home. It is easy to forget that school systems offer far more than just an education; they provide meals, childcare, transportation, supplies, peer interaction, and a network of support staff. As a Speech Language Pathologist for Tillamook County’s Early Intervention program, Kaylie Seymour provides support and guidance to families with children who need extra help learning to communicate, specifically those ages 0 – 3 with speech delays, communication disorders, autism or down syndrome, or who are nonverbal. Like many of those within school systems, the transition to virtual work was not easy as some families are uninterested or unable to meet virtually. Yet, there has been a silver lining with families who have been able to meet through Zoom: the removal of travel time between households has freed up more space in Kaylie’s schedule so that she can meet with families more frequently. This increase in interaction time, even if virtual, has led to stronger emotional connections being built with families in the community – something that is much needed in today’s world.
Although Kaylie has been able to support families more frequently through working virtually, the adjustment has also come with its own personal challenges. When the stay-at-home orders were set in March, Kaylie had just returned to her relatively new position within Early Intervention after taking maternity leave. This meant she was still learning to navigate the policies and procedures of the organization as she was also transitioning to working from home and caring for a new baby. When work and home become the same environment, it is challenging to draw a line between the two. As Kaylie pointed out in the balance of work and caregiving for her son: “You’re working and thinking of him or playing with him and thinking of work. I really had to sit down and decide to carve out family time where I wouldn’t check my phone or email.” It can be extremely difficult to set boundaries within any aspect of life, but COVID-19 has created even greater challenges. Kaylie and her family of 3 have maintained a tight bubble, and they have been hesitant to physically spend time with extended family members who have not taken as many precautions. Within these circumstances, Kaylie has felt torn: “Either I feel guilty that I’ve broken our close-knit family COVID-19 rules or I feel guilty for not letting my parents see their grandson.” As the holidays are upon us, these are the feelings that many of us are grappling with as we try to prioritize the safety of our families while also not losing those crucial connections.
Within this socially-distanced world, communication is a vital aspect of well-being. Kaylie relies on video calls with extended family and regular check-in text messages from close friends as a method for making it through each day. She also points out that navigating parenting in a pandemic is a new challenge in itself, and acknowledging and communicating stress limits is a form of self-care. More recently, Kaylie and her family have been trying to recreate favorite activities from before the onset of COVID-19. For example, planning a craft night with friends over Zoom where everyone gathers supplies ahead of time to work on the same project together, or recreating a movie theater by making buttery popcorn, dimming the lights, and turning off cell phones. These last few months have been challenging as we adapt to a virtual world and learn to set healthy boundaries, but a little creativity with the help of a few loved ones has the potential to go a long way in finding moments of joy.
AUTHOR: Ariel Slifka, Tillamook County Wellness AmeriCorps VISTA
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
