by Guest | May 24, 2023 | Being Well, Featured
May is Mental Health Awareness month yet as a mental health professional, I focus on mental health year-round. I also approach mental health as multidimensional, meaning that it goes beyond just mental wellbeing and includes all 8 dimensions of wellness. If one dimension suffers, then overall wellbeing suffers and that impacts mental health even further due to increased stress and decreased coping mechanisms.
So, what are the 8 dimensions of wellness? Physical, emotional, intellectual, social, spiritual, financial, occupational, and environmental. Mental health is often believed to be comprised of our emotional, psychological, and social wellbeing. Yet if we do not take care of the spiritual, physical, financial, occupational and environmental dimensions of ourselves, we end up out of harmony and balance. When we are out of balance, we are not able to access and utilize coping skills and we will continue to make choices that negatively impact our overall wellbeing.
If you Google tips for improving your mental health you will get a variety of lists. Many of them will have things from a few of the dimensions. I would like to share small steps you can take in each of the dimensions to help you begin to build multidimensional mental health.
Physical
We often hear all the things we can do within physical wellness to improve our mental health. Have good sleep hygiene, get daily movement, eat a healthy diet, stay hydrated, take your meds and supplements, and manage any physical health symptoms or diagnosis. Yet we often do not hear about the correlation between mental health and the development of physical ailments. Just like physical wellness can help improve our mental health, untreated mental health can lead to disease. Depression has been shown to increase the risk for things like diabetes, heart disease, and stroke.
Emotional
Emotional wellness is all about having coping skills to help manage and regulate our emotions. Mindfulness, meditation, journaling, therapy, EFT tapping, and any other tool or practice that helps you navigate your feelings and cope with life’s challenges are all emotional wellness. Emotional wellness also helps us build problem solving and resiliency skills. This bolsters our mental health and aids in coping with any future stress or difficult situations.
Social
Social wellness is about having connections and relationships with others that ease stress, anxiety, depression, improve self-esteem, and provide comfort and joy in companionship. Without strong social connections, we are prone to isolation and increased mental health struggles, including increased risk for suicide. Healthy relationships include setting boundaries, honest communication, and mutual respect and trust. Healthy social connections have been shown to lower anxiety and depression, help with emotional regulation, increase empathy, and even have a positive impact on physical health through improved immune systems.
Intellectual
Isn’t intellectual wellness just mental health? No. Intellectual wellness is about the thinking parts of our brains, our cognition. It also includes our emotional and social functioning. Mental health is more about thoughts, feelings, mood, and/or behaviors. Intellectual wellness practices that can also boost or improve mental health are pursuing crafts or other creative hobbies and endeavors, reading or pursuing learning, and anything that requires thinking or problem solving. Brain health improves mental health because we process our emotions in our brains.
Spiritual
Spiritual wellness helps us by giving us a connection to purpose and meaning in life. It could be belief in a higher power or anything that gives you connection and meaning to life outside yourself. Without a connection to something bigger than ourselves, we can struggle to find meaning in life and this can exacerbate any mental health issues. Whether it is organized religion or a connection with nature, spiritual wellness is vital to mental health and overall wellness.
Financial
Financial wellness includes the knowledge and skills of planning and managing expenses as well as your money mindset. Do you have a negative relationship with money or negative beliefs? Do you stress over finances? I wrote about developing a healthy relationship with money last month. One thing you can do is have a “money date” with yourself each week where you check in with your finances and get your energy and mindset in a good space around your financial situation. This will reduce stress and improve mental health through improved financial wellness.
Occupational
Occupational wellness relates to all aspects of how happy or satisfied you are in your job or career. Do you work a job you dread going to or do you like where you work and who you work with/for? Does your job or career offer benefits and an environment that encourages wellness and the ability to do self-care and take time for mental health? Are you working to survive or doing what you love? If you have a healthy work environment and work a job or career that you are passionate about and enjoy, then you will have improved mental health and overall wellness.
Environmental
Environmental wellness is related to how we impact our environment and how, in turn, it can impact human health. Things like recycling, reducing waste, water conservation, and using sustainable products all help care for our environment. In return, our environment can continue to help us sustain healthy living. It can also be that you have a comfortable, healthy, safe, and welcoming home environment. When our homes are not safe or comfortable, this can interrupt our mental health and overall wellness.
Each of the 8 dimensions can impact one another and impact our mental health. Overall wellness is a codependent web woven between the dimensions. Hence the importance of taking small steps to improve each area and maintain harmony between them in order to have optimal mental health. I hope you are all taking great care of yourselves and finding ways to be multidimensional in your wellness.
AUTHOR: Amanda Ferrat, Founder of Value Yourself Counseling LLC and Certified Advanced EFT Practitioner & Wellness Counselor
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 29, 2023 | Being Well
Developmental Disabilities Awareness Month
Every year in March there are campaigns across the nation to bring awareness to Developmental Disabilities. This is a time where individuals with and without disabilities can share their experiences, their stories, and their advocacy for justice, equity, and inclusion. This is an opportune time for communities to unite and join forces with individuals with disabilities to advocate for resources for schools and education, resources for accessible sidewalks and buildings, and resources for the full spectrum of healthcare (physical, mental, emotional, social, and recreational). You may not be aware of this, but President Ronald Regan recognized March as Developmental Disabilities awareness month in 1987. His goal was to “increase the public awareness of the needs and potential of Americans with developmental disabilities” and provide the “encouragement and opportunities they need to lead productive lives and to achieve their full potential” (National Association of Councils on Developmental Disabilities, 2023). 1 in 6 children, ages 3-17, are diagnosed with a developmental disability in the United States between 2009-2017 (Zablotsky et al., 2019).
Autism Acceptance Month
April’s Autism Awareness began with a campaign in 1972 called the “National Autistic Children’s Week”, this eventually changed into what became Autism Awareness month, and now it is known as Autism Acceptance month (National Today, 2023). The Autism Society’s goals are to increase acceptance and ignite change, and ultimately improve outcomes for individuals and families who experience autism (National Today, 2023). Autism spectrum disorder is classified as a developmental disability, and everyone will have their own specific set of strengths, challenges, and difficulties. Some of these areas include communication, sensory processing, social skills, adaptive skills, and behavior. Individuals may need a range of supports from very little, where they will be able to live completely independent, to needing significant daily support from one or more people (National Today, 2023). According to the CDC, autism rates are as high as1 in 44, and are 4 times higher in boys (Maenner et al., 2021).
The Connection with Mental Health
You may be asking why I am talking about this subject? Well, the answer is this; these are two populations whose mental health tends to get ignored and is very much at risk. There is evidence that shows youth with autism spectrum disorder have higher rates of depression and suicide than their neurotypical peers (Mayes et al., 2013). Researchers have found some evidence that “twice exceptional youth”, those with autism and have high IQ’s (120 or higher), are at an increased risk of suicidal thoughts compared to neurotypical youth in the same IQ range (Brown, 2023). This is concerning as high IQ has long been thought to be a protective factor against suicidal ideation (Brown, 2023). Individuals with developmental disabilities tend to experience higher rates of mental health conditions, but many times they do not receive appropriate mental health treatment due to the lack of understanding, training, and education about the specific needs of this population (Pinals et al., 2022).
Awareness, Acceptance, and Advocacy
Children and youth with developmental disabilities, including autism, may need specialized support at school. This may be even more important when they need mental health supports. Schools are in a unique position where they not only provide education, but they have resources to provide social-emotional learning for our children; this is a prime opportunity for all children to learn how to interact, foster self-management, and work cooperatively.
Justice, Diversity, Equity, and Inclusion (Time to Celebrate!)
I encourage everyone to take time to celebrate the diversity of people in this world. I encourage you to be inclusive of everyone, no matter their ability (or any other reason). Advocate for resources so that schools and communities can assure equitable access to buildings, sidewalks, education, and services, especially individualized education, and mental health services. By doing all of this we will increase educationally opportunities, increase pro-social behavior, and reduce mental health disparities for individuals with developmental disabilities, including autism.
AUTHOR: Dr. Danell Boggs, DBH, LCSW at Tillamook County Community Health Center
References
Brown, J. (2023). Autism combined with high IQ increases risk of suicidal thoughts. https://uihealthcare.org
Maenner, M., Shaw, K., Bakian, A., et al. (2021). Prevalence and characteristics of autism spectrum disorder among children aged 8 years – autism and developmental disabilities monitoring network, 11 sites, United States, 2018. MMWR Surveill Summ, 70(11) 1-16. Doi: http://dx.doi.org/10.15585/mmwr.ss7011a1
National Association of Councils on Developmental Disabilities (2023). https://nacdd.org/ddam1/
National Today (2023). History of autism acceptance month. https://nationaltoday.com/autism-awareness-month/
Pinals, D., Hoermale, L., Mauch, D., & Anacker, L. (2022). Persons with intellectual and developmental disabilities in the mental health system: part 1. Clinical considerations. Psychiatric Services, 73(3). Doi: 10.1176/appi.ps.201900504
Zablotsky, B., Black, L., Maenner, M., Schieve, L., Danielson, M., Bitsko, R., Blumberg, S., Kogan, M., & Boyle, C. (2019). Prevalence and trends of developmental disabilities among children in the US: 2009–2017. Pediatrics, 144(4):e20190811
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 22, 2023 | Being Well
February is all about love since the major holiday is Valentine’s Day. The focus is often about showing that special someone how you feel about them. But what about the relationship you have with yourself? How much love and kindness do you show yourself?
First, let’s define the difference between self-care and self-love, as these terms are often used interchangeably yet are actually different. While self-care and self-love are both classified as nouns, self-care is about the actions we take to show ourselves care and regard while self-love is defined as the “regard for one’s own happiness”, accepting ourselves fully, and treating ourselves with kindness. Both are essential, and you cannot have one without the other, yet self-care is action oriented and self-love is rooted in thoughts and feelings. Self-care is everything from brushing your teeth and good sleep hygiene to massages, pedicures, and other indulgences or pampering. Self-love is the inner and outer dialogue we have with and about ourselves, how we treat ourselves compared to others, and how we then allow others to treat us.
When you have love for yourself it means you have an overall positive view of yourself. It does not mean you are selfish, vain, or narcissistic, despite what some may believe. Self-love does not keep you from loving others or having empathy, it simply means that you treat yourself with the same love and kindness you would show others and do not prioritize them to your own detriment. It does not mean you think you are above making mistakes or having flaws, yet you still love yourself regardless of any imperfections.
Self-love does not mean you never have unpleasant feelings towards yourself either. That would be nearly impossible as we are human and experience a vast range of emotions. Yet when you have love for yourself, navigating more difficult or uncomfortable emotions becomes easier. In fact, in Emotional Freedom Techniques, an evidenced based modality used to help with emotional regulation and also known as EFT or tapping, the set up phrases end with “and I love and accept myself fully”. This helps build and strengthen neural pathways that support self-love and self-acceptance by “tricking” the brain into feeling more self-love.
Self-love also means that you do not sacrifice your own well-being for that of another. When you do not love yourself, you become susceptible to abuse, boundary violations, and manipulation. You stop practicing habits that promote or sustain good health. You speak to yourself in an unkind and negative way that erodes your self-esteem or causes you to be a people pleaser or perfectionist. You may make riskier choices or put yourself in harm’s way. Typically, if you do not have self-love, then you do not have a healthy self-care practice either. This may mean you are not eating healthy, getting good sleep, going to the doctor, paying bills on time, developing healthy and safe relationships, etc.. This is where self-care and self-love overlap. The better your self-love is, the better your self-care practice is and vice versa.
Self-love is also essential for us to build healthy relationships with others, pursue our bigger goals and dreams, and live a more fulfilling, vibrant life.
How do you begin to build a self-love practice?
Become aware of the messages you tell yourself, interrupt the negative ones, and begin to replace them with more loving, kind thoughts. EFT is a great tool for this and so are sticky notes with affirmations or kind messages placed where you can see them. Practice forgiveness and gratitude toward yourself. Put your needs first on your list and speak up about what you need, including asking for help. Set boundaries and know your core values. Honor your emotions and celebrate your strengths and wins(especially the little ones we often overlook, adulting is hard, some days putting on pants is a win). Have realistic expectations of yourself and let go of what you cannot control. Give yourself grace and compassion. And most importantly, build a sustainable self-care practice that allows and encourages you to take care of your whole self.
“How you love yourself is how you teach others to love you.” – Rupi Kaur
AUTHOR: Amanda Ferrat, Founder of Value Yourself Counseling LLC and Certified Advanced EFT Practitioner & Wellness Counselor
by Guest | Feb 8, 2023 | Being Well
When we think of healthy relationships, especially around Valentine’s Day, our thoughts often go to dating or marriage. We know it isn’t always hearts and roses when it comes to relationships. It can be a lot of hard work and it doesn’t always work. It might surprise us to know that the health of our adult relationships ties back to the earliest stages of life.
Long-standing research has shown that secure bonds of attachment between a baby and its caregiver play a significant role in a child’s development. In one study, researchers observed mother rats who licked their baby rats, a form of maternal bonding. Those babies had higher levels of serotonin (a feel-good hormone) than baby rats who did not get slobbery kisses from their moms. Even more interesting, the pups licked by the mother experienced functional changes in their DNA; changes that altered how their brains and bodies responded to stress.
Former California Surgeon General, Nadine Burke-Harris, explains the rat experiment in her book, The Deepest Well, to highlight how positive, early life experiences impact the brain’s ability to tolerate stress and manage emotions. Going back to our rat families, researchers were amazed to discover that even if baby rats were exposed to significant stress and trauma, if they had that bonding experience, they were less affected by it than rats without the stressful environment and no maternal bonding.
What does the rat experiment have to do with having healthy adult relationships? People who don’t experience secure attachment during early stages of development tend to devote more energy to managing their emotions or protecting themselves emotionally, rather than using their energy to explore, learn and safely interact with others. Having the ability to recognize and manage our own emotional states and co-regulate those with other people is key to having healthy relationships. Along with having empathy, these are the basic qualities of Emotional Intelligence (EQ), which is also tied to greater academic and job success in life.
When early, secure attachment doesn’t occur, other positive experiences can help fill the gap. Consistent, nurturing experiences in childcare and preschool environments and with extended family, neighbors and other community connections contribute to “licking our pups” and, thus, play a large role in helping kids build resilience and the foundation for strong and healthy relationships.
School bus drivers, teachers, staff, and counselors who interact with kids daily are often serving in these roles. We are fortunate to have trauma-informed educators and staff in Tillamook County, who understand and utilize these practices. We teach children the ABCs so they can learn to read and write. Increasingly, schools are integrating Social-Emotional Learning (SEL) to guide kids’ understanding of how emotions drive their thinking and behavior. Early bonding and attachment are the ideal, but it is only one opportunity to support raising healthy and resilient humans.
Every community touchpoint matters. Programs such as Scouts, 4-H, youth sports and other positive outlets for kids, not only put them with nurturing mentors and coaches but also help them develop essential skills for managing emotions and working together with others. By the way, those programs are always looking for volunteers (hint, hint).
If we are struggling with maintaining healthy relationships, there is help and hope. Tillamook Family Counseling Center, along with all our local medical providers offer counseling. Tides of Change is a valuable resource for people who have experienced or are experiencing intimate partner violence or domestic abuse.
It’s also important to remember that you are the only person you will be with your whole life. The healthiest relationship begins with us. We need to treat ourselves the way we would counsel a friend, with compassion, patience, and love.
References: Burke-Harris, N. (2020). The Deepest Well. Pan Macmillan.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
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 | Jan 25, 2023 | Being Well
Taking the first step is often the most difficult part of starting any new journey. For those of us living with prediabetes, it is also a critical decision that may protect us from the emotional, medical, and financial challenges of developing type 2 diabetes. The National Diabetes Prevention Program (NDPP) offered by lifestyle coaches here at the Tillamook Family YMCA is a free program designed to provide the health education and group support for lasting lifestyle changes that can help reverse prediabetes.
Earlier this month, Kelly Benson and Shannon Ayers from the YMCA spoke on KTIL’s Tillamook Today about the next cohort of the NDPP program starting up in February. Kelly has been leading NDPP since 2018 and always looks forward to providing the support and space for folks to identify and work toward their individual goals. The NDPP class covers topics around nutrition and exercise, but its main focus is to help individuals find ideas and routines that work best for them. One of the biggest benefits of the NDPP class is the group support and knowing that there are others going through the same process and facing similar challenges. Kelly pointed out that although the class eventually drops to every other week attendance, participants often want to continue meeting weekly because the group connections and accountability are helpful motivators.
For Shannon Ayers, the idea that the NDPP class can be life-changing is an experience she understands personally. Although she currently works as a fitness instructor at the Y and recently received her personal trainer certification, this is a drastic shift from her life a few years ago: “When covid hit, I was at rock bottom with my health. I was close to 300 pounds, and I suffered from a lot of sciatic back pain and the last blood work I had with my doctor showed I was in the prediabetes range, very close to being diabetic. There’s a very strong genetic component in my family and I knew I was in big trouble.”
She started with a flexibility class that helped ease her back pain and open the door for more movement. As COVID-19 restrictions lifted, Shannon looked into the Tillamook Family YMCA and found the NDPP class “which changed everything.” Since completing this year long program, her blood sugar (A1C) levels have dropped all the way back to a normal range and she has found that almost every aspect of her life has improved, from her knee pain to her sleep schedule to her personal relationships. When asked what she would tell others who are considering a program like NDPP, she responded: “Do it now. You can wait for a little longer and things are going to get worse and eventually the choice will be made for you.”
The 2023 NDPP cohort will meet on Thursday, February 23rd from 5:30 to 6:30 pm at the YMCA. NDPP is a completely free year-long program that meets once a week for the first 16 weeks and then shifts to every other week for the rest of the year. The YMCA will also be offering a free Chronic Disease Self-Management program starting on Wednesday, March 1st at 5:30 pm for anyone managing any chronic disease (such as diabetes, arthritis, chronic pain, heart disease, and others). If you’re interested in joining either of these programs, contact Kelly Benson at 503-842-9622 ext 111 at the YMCA to register.
by Guest | Jan 11, 2023 | Being Well
What brings you joy and fulfillment? Is it your family, job, faith, or a volunteer activity? Or maybe it is a hobby like music, art, woodworking, gardening, yoga, or hiking. It might surprise us to know that what gives our life meaning can also help us live longer. When we do tasks and activities that tap into our unique gifts, it brings us a deep sense of joy and satisfaction, but we rarely stop to think about where that comes from. What exactly are we tapping into that brings about these feelings?
When we get lost in an activity, when we are overcome with emotion looking at a baby or feel a sense of awe and wonder looking up at a starry night sky, we may realize there is something beyond ourselves and our own experiences. Practicing intentional awareness of these sensations and how they give us a deeper sense of meaning and purpose is correlated with living longer, healthier lives. This can happen in the context of a faith-based practice, through our relationships with others, or by spending time in nature. It is important to note that it does not have to be through an organized religion and these practices may not be readily accessible to everyone, depending on a person’s life experiences.
Research tells us that people who have a regular spiritual practice, such as mindfulness, prayer, meditation, or participating in a faith community, are significantly healthier, living as many as 4 to 14 years longer than those who do not. According to numerous studies, spirituality is associated with improved overall health, better recovery from illness (including cancer), and is even a protective factor against disease.
What is a spiritual practice?
Spirituality, faith and religion are often used interchangeably, but they mean different things to different people. The common thread connected to better health is a regular habit of experiencing the sense that we are part of something greater. For some it can best be explained or understood in nature or in our relationships with one another. For others, this is a divinely ordered universe with a creator. Regardless, it is what gives our lives purpose and meaning. When we are living our lives in this way, we are more grateful, have greater life satisfaction and we are more resilient to the challenges and hardships we experience throughout life.
The connection between spirituality and health
Mounting research shows consistent positive associations between spiritual or religious practice and health and longevity. The correlation is so strong it led Harvard researchers to conclude, “Spirituality should be incorporated into care for both serious illness and overall health.” A study from the National Institutes of Health (NIH) indicates that having a consistent spiritual practice affects immune function, hormones, psychological functions and can prevent social isolation and increase healthy behaviors. The research is compelling and yet not often discussed in the context of public health or western medicine. There is a growing call to change that.
Many spiritual practices, such as mindfulness and faith traditions, have been around for centuries, some for thousands of years. The endurance of these traditions is a testament that they fulfill a need in many people’s lives. Things that work stand the test of time, after all. It is important to consider, however, that what works within these practices is that they orient us to the sense that there is something greater, beyond our earthly existence, beyond our individual needs and desires, that connects all of us to a sense of appreciation, belonging, and greater understanding. This is the common thread to which spiritual practices point. It is the essence of what new research on spirituality is telling us keeps us healthy and helps us attain better health outcomes when we are sick. When we live our lives with a deeper sense of purpose and meaning, we tap into something beyond ourselves, giving us hope and inspiration.
How to start a spiritual practice
Starting any new practice can be challenging, especially if past experiences have not been positive. It is important to explore what is right for you. It could be joining (or rejoining) a faith community, journaling, meditation, art, or spending dedicated time in nature. Keep in mind that spirituality goes far beyond organized religion (though that structure and tradition works well for some) and can include anything that fills you with a sense of purpose and belonging, including a spiritual network, close-knit social group, volunteering or individual practice. Think about what gives you purpose and try to dedicate just a little bit of time to it every week.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
Sources:
Religious involvement, spirituality, and medicine: Implications for clinical practice by Mueller, Plevak, & Rummans
Spirituality, religiosity, aging and health in global perspective: A review by Zachary Zimmer
Spirituality linked with better health outcomes, patient care by Harvard School of Public Health
Religious involvement, spirituality, and medicine: implications for clinical practice by PS Mueller
More Americans now say they’re spiritual but not religious by Michael Lipka & Claire Gecewicz
Implications for public health of the religiosity-longevity relation by Marcelo Saad & Roberta de Medeiros
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.
