What Is Binge Drinking, Anyway?

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New year’s resolutions aren’t for everyone. Making big plans and setting high expectations for the months to come can seem too burdensome for some—and that’s totally fine! The beginning of a new year does present a good opportunity to reflect on the prior year, though. An opportunity to think about the things that we’d like to work on or change.

This past year was definitely a doozy, and it wouldn’t be surprising if some of our routines were uprooted or thrown out the window entirely. While, before last March, it might not have been acceptable to take a meeting in sweats, or to shower in the middle of the workday, we’ve adapted and made concessions out of pure necessity.

Perhaps, for some, one of these concessions has been around drinking habits. While it was once acceptable to have an occasional glass of wine over dinner or a few cocktails on the weekend, now a quaran-tini (or two) each night has become the standard.

While it’s perfectly fine to have a drink here and there, it is important to monitor one’s drinking habits. When does drinking become “too much,” and when do rates of consumption go from healthy to possibly dangerous?

Isolation, the disruption of routine, and an inability to use pre-COVID coping mechanisms can cause one to feel especially vulnerable during times of crisis. Partnered with other stressors like economic uncertainty or unemployment, an individual may be at increased risk of developing a reliance on alcohol or other substances in order to cope.

What is binge drinking?

Not everyone who drinks—even regularly—engages in binge drinking. Even still, the definition of “binge drinking” may surprise you.

Moderate drinking, for men, is drinking no more than 15 drinks per week and no binge drinking. For women, the limit is seven drinks per week, with no binge drinking.

Binge drinking, however, is defined as drinking five or more drinks in a two-hour period for men, and four or more drinks in that same two-hour period for women.

Note: Women metabolize alcohol less efficiently than men, meaning they have higher concentrations of it in their blood when they drink the same amount.

The CDC states that one in six US adults binge drinks about four times a month, consuming about seven drinks per binge, with the highest percentage of binge drinking happening amongst 25-34 year olds. A person who binge drinks may or may not have an alcohol use disorder.

Recent Findings

https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm

A recent study published in the American Journal of Alcohol & Drugs Abuse reported that “thirty-four percent [of those studied] reported binge drinking during the COVID-19 pandemic.” It was also found that more binge drinkers increased alcohol consumption during the pandemic (60%) than non-binge drinkers (28%). And for every one-week increase in time spent at home during the pandemic, there were greater odds of binge drinking.

Also of note was that binge drinkers with a previous diagnosis of depression and current depression symptoms had greater odds of increased alcohol consumption compared to those reporting no depression.

Why can it be dangerous?

Binge drinking is associated with many short- and long-term health problems. Short-term side effects include:

  • Poor balance and coordination
  • Nausea
  • Dehydration
  • Vomiting
  • Hangover
  • Shakiness
  • Loss of consciousness
  • Poor decision-making
  • Memory loss

From the American Addiction Centers, some long-term effects of repeated binge drinking include: alcoholism, brain damage, liver damage, cardiovascular disease, and even sexual dysfunction.

Tips for a healthier relationship with alcohol

Keep track. Whether you can keep track in your mind, or you need something in writing to help you monitor throughout the week, it may be a good idea to have a system in place. Did you have a few drinks over the weekend? Maybe take a break for a few days this week. Even taking a couple days off from alcohol can help your physical (and even mental) wellbeing!

Count and measure. Being your own bartender at home can surely be cost efficient, but it can also pose a challenge for proper measuring! According to NIAAA, a standard alcoholic drink is 12 ounces of regular beer (usually about 5% alcohol), 5 ounces of wine (typically about 12% alcohol), and 1.5 ounces of distilled spirits (about 40% alcohol). Keep these measurements in mind when pouring (and counting) drinks.

Set goals. Along these same lines, try setting some goals for yourself over the coming weeks. Maybe it isn’t realistic right now to cut out alcohol together. How about cutting out a drink here and there to start, and work your way into a healthier routine? Don’t get discouraged if you lapse or if you have to start over. Changing behaviors can be extremely difficult—but also entirely doable! Maybe set a goal with a friend or loved one so that you can work toward a common goal together, while also keeping one another accountable.

Find alternatives. If having a drink at 5 o’clock has become the norm recently, try replacing this habit with something else. Try taking a walk during this time, or taking a hot bath. If having a drink makes you feel calm, find something that provides a similar sensation. If you feel like a drink is a nice way to treat yourself after a long day, find something else that feels like a little reward. Just be sure not to replace one unhealthy habit with another!

Avoid “triggers.” A trigger can be anything that causes you to want to drink. This could be something stressful like watching the nightly news or scrolling social media. However, it can be something pleasurable like cooking a meal or video-chatting with a friend. It is important to recognize what your triggers are in order to plan for and work through it.

Remember non-alcoholic drinks. For some people, just having alcohol in the house can pose a difficulty in regulating consumption. If this is the case, move the alcohol out of the refrigerator, or avoid having it in the home altogether. Try having something in the fridge that you can go to instead when you’re craving a drink. Carbonated water (which comes in a variety of flavors) can be a nice go-to, or even diet soda.

Need more help?

Need a little extra help? That’s okay! The Washington Recovery Helpline is a great resource available to all Washingtonians who may be struggling with substance use. Call 1-866-789-1511 to speak with a specialist (available 24/7/365). You can also text this same number during Monday-Friday between 9 a.m. to 9 p.m. for treatment options, resources, and referrals.

You can also access www.skagithelps.org for a list of helpful resources.

Keep It Simple: Self-Care in the New Year

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Article and image contributed by Rosemary Alpert.

The calendar has turned,
a new year’s begun,
here we go 2021!

Stepping into this new year with hope and resilience, slow and steady movement forward, one day at a time. No resolutions, rather, deciding to keep it simple, focusing on daily self-care and compassion.

At least three times a week, I call a dear friend who turned 99 years old last October. She lives in an assisted living facility in Connecticut. Our conversations are brief and meaningful, for both of us. Almost guaranteed, with each call, especially during challenging days of separation and isolation, my friend, Sylvia, shares two pieces of advice: “Put your oxygen mask on first,” and, “You’re dealt a hand, play it out the best you can.” Daily wisdom from an almost centenarian.

The simplicity of this advice resonates within. “Put your oxygen mask on first,” does not mean being selfish, quite the opposite. Rather, it is true self-care. Being full of care for ourselves is vitally important, especially these days. What works for you?

Keep it Simple. Besides making sure to get enough rest, drink plenty of water, wash our hands, and wear our masks, here are a few keep-it-simple self-care thoughts: Let’s notice our breath; be gentle with ourselves; learn our limits; be our best advocate; ask and reach out; express daily gratitude; get outside; however it may be, take super-duper care! Then, we can show up for one another, with more presence and awareness.

Each day, we are gifted 86,400 seconds, a fresh start. Over these many months, when my mind started to turn into a hamster wheel, spinning out of control, I would stop whatever I was doing. Pause, focus, take a few breaths, remember what my friend Sylvia would say, “You’re dealt a hand, play it out the best you can.” One of my daily practices has become starting fresh with each new day. As with any practice, it is an ongoing learning experience. Some days, it’s not so easy. What this advice has offered is a way to appreciate, notice, and celebrate the littlest of moments within the progress of each day. Our accumulation of seconds count!

While working at the COVID-19 testing site, I asked a few coworkers how they keep it simple with self-care. Here are some of their responses…

  • Relax in bed, all propped up with a bunch of pillows, surround myself with snacks and watch Hallmark movies
  • Take a long hot bath
  • Search for painted rocks on hikes with my son
  • Call a friend
  • Long walks by the river
  • Learned how to quilt
  • Walk my dog
  • Quiet meditation
  • Spend time reading and journaling
  • Go for hikes
  • Spend time gardening, getting my hands in the dirt, connecting to the earth
  • Listen to calming music
  • Make dinner with my partner, then watch a funny movie.

Simple pleasures nourish the soul, keep us in the present, and keep us moving forward. Remember my dear friend Sylvia’s advice: Don’t forget to “put your oxygen mask on first,” and each day, do the best you can with your 86,400 seconds.

Happy New Year!!!

Preventing Poisoning During COVID-19

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Earlier this month, the Washington Poison Center (WAPC) released its data “snapshot” for 2020. This is something that WAPC puts out annually in order to educate the public about poisoning trends at the state level. These trends are based on the types of calls that WPAC’s hotline receives throughout the year, compared to years prior.

This year has been one for the books in so many ways, and the new data snapshot tells an interesting story. I had the opportunity to talk with one of WPAC’s staff, and I’d like to share what I learned.

But first: What is the Washington Poison Center (WAPC)?

The Washington Poison Center (WAPC) provides immediate, free, and expert treatment advice and assistance on the telephone in case of exposure to poisonous, hazardous, or toxic substances. Each year, its specialists answer more than 63,000 calls from Washingtonians related to poisoning and toxic exposures. All calls are free, confidential, and help is available 24/7/365.

Major Takeaways

COVID-19 has increased our risks of accidental poisoning. Period. So what is the reason for this increase? WAPC staff believe that it is due to several factors, including:

  • We are home more due to social distancing and other safety guidance
  • We may have new daily routines this year that are out of the ordinary
  • More products in the home (perhaps due to stockpiling) may cause increased access
  • More stress can cause people to be less focused
  • Rumors and misinformation can lead to dangerous choices

Calls to the Center have increased in 2020, and staff have seen spikes in calls regarding substances common to COVID prevention (hand sanitizer and household cleaners). They have also seen spikes in calls for vulnerable demographics like adolescents and adults over 60.

This data is concerning, and parallels poison trends across the U.S.

Cleaners & Sanitizers

It isn’t unusual for WAPC to receive calls about household cleaners; however, this year has definitely seen a serious uptick. Most calls have been in regards to accidental poisonings, or poisonings due to misuse (mixing products, using in low ventilated areas, etc).

The vast majority of hand sanitizer exposures have been in children ages 0-12, most likely due to increased access to the products in the home. The high alcohol content in these products can be very dangerous for young children, so it is extremely important to supervise kids when using hand sanitizer and to make sure that bottles are always out of reach.

Nicotine

An interesting find this year has been the decrease in nicotine exposure calls. In 2020, nicotine exposure in children ages 0-5 actually decreased—a trend that even WAPC staff were a bit surprised about. Perhaps the decrease is due to parents being home more? Or perhaps the new Tobacco 21 law has decreased access to these products? While it is difficult to pinpoint direct correlations, it is certainly nice to see this type of data!

That said, it is still very important to keep nicotine products stored safely and away from children. The vast majority of calls for 0-5 year old’s were for raw tobacco, with vape products in second. WAPC staff explained that raw tobacco can be dangerous, but vape liquid—if ingested—can be fatal. Always, always, keep these products away from children, as flavored liquids can be especially enticing to little kids.

Cannabis

WAPC 2020 Data Snapshot

Trends for THC exposure are less rosy. All age groups saw an increase in THC exposures this year, with a sizeable increase among children 0-5. Among this group, exposures were almost 100% due to unintentional use (getting a hold of an edible, plant-based product, or concentrate). Safe and secure storage of these products is crucial to keeping kids safe.

Medications

This is another area that has historically been a concern for WAPC, however COVID has exacerbated the problem. Stress, distractions, and new routines can lead to user error and poor judgement. WAPC staff encourage people to use medication lists, trackers, and reminders in order to decrease risk of double-dosing or mixing meds.

It is also encouraged that people secure medications in the home. This simple step can decrease the likelihood of accidental poisonings in young children, or misuse among adolescents.

Adolescent Self-harm

By far, this data tells the most worrisome story. Historically, data has shown an increase in youth self-harm/suicidal intent since 2014, and this trend continues. COVID-19 related isolation and stress may increase these risks—something that mental health experts have been concerned about for months.

WAPC 2020 Data Snapshot

It is encouraging, however, to see this data and to realize just how amazing our kids are. Despite all the ups and downs of 2020, our youth are showing resilience in magnitudes. We must not forget that we can all make a positive difference everyday in the lives of our young people.

Two steps that each of us can take today are: 1) locking up medications (even over-the-counter meds like Tylenol and Advil); and 2) talking to our children about substance use. Don’t know where to start with this? Visit Start Talking Now for some ideas.

What to expect when you call

It doesn’t need to be an emergency to call the Washington Poison Center—you can call to get advice or directions if you are concerned or confused about poison-related issues.

You will speak with an expert (nurse, pharmacist, or poison information provider), and there are always Board Certified Medical Toxicologists on-call if necessary. You are not required to give your name, however providing your age and gender can be extremely helpful in order to gauge risk. What was taken, when, and how much are other vital details to provide to the staff.

These calls are always confidential. You do not need to be worried about law enforcement or CPS getting involved. WAPC is concerned about your safety and about providing care.

Staff are trained to provide direction on what to do, what to watch for, and most of the time this can all happen with the caller at home. If/when it is decided that the caller needs medical intervention, staff can advise the caller to go to the emergency room, or WAPC can actually contact EMS on the caller’s behalf.

Finally, WAPC staff will follow-up with you—just to make sure that everything is alright!

It is important to be vigilant when it comes to poisoning prevention—now more than ever. With that said, I feel comforted in knowing that there are trained professionals available to answer my questions. If you don’t have the Washington Poison Center’s phone number somewhere in your home, I encourage you to jot it down! 1-800-222-1222

You never know when you might need it!

To view the Washington Poison Center’s full data report, visit: www.wapc.org/programs/covid-19-resources-information/covid-19-data/.

Make Health Your Priority: Tobacco Cessation in 2021

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By now, it is becoming clear that current and former smokers are at an increased risk for severe illness from COVID-19. A recent study has shown that people who smoked were nearly two times more likely to have negative outcomes from COVID-19. While more studies need to be conducted in order to understand the associated between nicotine users and COVID-19 infection rates, the World Health Organization (WHO) has stated that the available evidence suggests that smoking is associated with increased severity of disease and death in hospitalized COVID-19 patients.

Given the well-established harms associated with tobacco use and second-hand smoke exposure, medical experts are recommending that tobacco users stop using tobacco as soon as possible. By quitting these products (cigarettes, vaping devices, or smokeless products), your lungs and your immune system begin to improve quickly. Healthier lungs and a healthier immune system can help fight against COVID-19 infection and can protect individuals from becoming seriously ill.

There is no better time than the present. And with New Year’s just around the corner, there is no better way to begin 2021!

Thankfully, there are many resources available to Washingtonians when it comes to tobacco cessation. Here are some helpful resources to get you started on your cessation journey:

  • Quitline: Washingtonians age 13+ can also call 1-800-QUIT-NOW to speak confidentially with a Quit Coach in English, Spanish, or receive support in more than 200 other languages.
  • This is Quitting (TIQ), from Truth Initiative: This is an innovative text-to-quit vaping program for young people ages 13-24. TIQ helps motivate, inspire, and support young people throughout the quitting process. When young people join TIQ, they will receive proven tips and strategies to quit and stay off e-cigarettes and vapor products from other young people just like themselves who tried to quit. To enroll, teens and young adults can text VAPEFREEWA to 88709.
  • 2Morrow Health: This is a smartphone app that helps participants learn new ways to deal with unhelpful thoughts, urges, and cravings caused by nicotine. Participants receive notifications and can track their progress along the way in order to move toward their goal of quitting. The app is available in English and Spanish. Depending on your age and the tobacco product you are trying to quit, you can register for either of the smartphone apps below:
    • Smoking & Tobacco – A program for people who want to quit smoking and/or other tobacco use. A special program for pregnant women is included in this version.
    • Vaping (age 13+) – A program for teens and young adults who want to quit vaping. Older adults who want to quit vaping, but who do not smoke, can also use this program.

It may take many tries to quit. The important thing is not to give up. If 2020 has shown us anything, its that Washingtonians are a strong and capable bunch. Find your team, lean on your resources, and make a plan. You can do this!  

Winter Shelter in Skagit County

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On any given night in Skagit County, dozens of individuals and families experience homelessness. The winter months are always a difficult time for those who are unsheltered but the surge in COVID-19 cases and the economic and mental health impacts of the pandemic make this winter particularly treacherous to those who find themselves in need of shelter.

In past years, the County has supported a congregate-style winter shelter, but COVID-19 has made that option unsafe, as it does not allow for proper social distancing.  In order to temporarily house as many people in our community as possible and prevent the spread of COVID-19, Skagit County Public Health is supporting a number of motel voucher programs throughout the county. These programs provide individuals and families with temporary motel stays until a more permanent housing solution is available.

With the help of Friendship House, Skagit County Community Action, Catholic Community Services of Western Washington and the Anacortes Community Health Council as well as funding from federal, state and local resources, approximately eighty families and individuals will have a warm place to sleep this winter.  Each motel program runs a little differently depending on the funding source. Some programs will focus on helping individuals with behavioral health diagnosis and other significant barriers to housing while other programs will cater specifically to families and offer additional support such as case management for families working to find permanent housing.

While the County regularly budgets funds for winter shelter programs, much of the funding for this winter season came from funds meant to curb the spread of COVID-19. While the additional funds made more beds available this year than in the past, the need is still much greater than the resources available. Currently well over 200 people in Skagit County are seeking housing.

These days, replacing traditional congregate shelters with motel voucher programs is not unique to Skagit County – communities across the country are using this model during the pandemic and there is some preliminary evidence that the benefits of motel voucher sheltering extend beyond curbing the spread of COVID-19. According to Shelterforce.org, organizations that have shifted to individualized care in motel settings are reporting a significant reduction of emotional and behavioral health issues that normally arise in a congregate setting.

These positive outcomes will likely be taken into consideration as the community determines how to best meet the needs of the homeless population in Skagit County beyond this winter and the pandemic. Winter shelter funding will last through mid-March but the County is still without a permanent year round shelter.  Currently the community is looking for ways to support a year-round emergency Shelter in Skagit County.

If you would like to know more about Skagit County’s plans for winter shelters, contact Public Health at (360) 416-1500.

Wellness During the Postpartum Period

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Considering how difficult the postpartum period was with my first child–how much I struggled with my mental health for months on end—it was a wonder that my husband and I decided to take the plunge again. So when we finally decided to have a second, we were both on high alert for any signs of depression or anxiety.

I knew that I needed to be cautious this time; after all, women who have experienced postpartum depression with previous births are 10% to 50% more likely to experience it again. Even still, there were parts of me that were certain that this time would be different, and that the worst was behind us.

What I came to find is that with each new child brings new challenges, both as a mom and as an individual. In the case of my second child, I realized that the timing of her birth (and my subsequent maternity leave) was a challenge that I had not anticipated.

You see, my first child was born in April—a time of budding flowers and warming temperatures. My second? She was born mid-November. I think it rained consistently for the first three months of her life!

Now that she’s coming up on her first birthday, I am reflecting on my recent postpartum period. What were some things that I did to keep my mental health in check? How did I—despite the potential odds—manage to cope with a newborn, even during the gloomy months?

Here are some things that I did that may be helpful to any new, or expecting, mom (and dad!) out there:

Make a Plan

There is so much preparation before having a baby: buying all the essential baby items, reading the books, taking the classes. But how about making a wellness plan? Perinatal Support Washington has an awesome template that breaks down wellness into a few different categories.

After all, wellness isn’t just one thing. There are so many ways to build up one’s resilience. Thinking about yourself holistically is important; what are you made up of? Consider the brain, the body, and the spirit. All are important for your overall wellbeing.

Lean On Your Person

One of the categories in the wellness template is your Support Team. How important these people are! During these complicated times, my heart goes out to all the new moms and caregivers out there who may not have the physical support of a family member or loved one.

I encourage new parents to think creatively. Your Support Team might not look the way you’d expected or wanted. The support may not come in the form that you’d envisioned. But who is in your circle of trusted people that can be your ally? It can be a husband, partner, parent, neighbor, or friend. Heck—it can be your healthcare provider!

The most important thing is that you have someone who checks in and who watches for potential trouble. Go over your mental health red flags with these individuals before the big day: What do you look like, sound like, or act like when things are getting too hard? And if they begin to notice anything, they need to feel empowered to make the call.

Practice Self-Care (no, really!)

This is way more easily said than done. Here are just a few things that I recommend and that worked for me:

  • Create structure out of chaos: Babies love routine; providing a bit of structure can even enhance your baby’s development! While it may not be feasible to break your day (and night) down to the minute, it can be useful to write down a flexible schedule. This is especially helpful for the days that seem to drag on—when all you seem to be doing is feeding a baby, changing diapers, and running the laundry.
    Apps like Vroom or Bright By Text can help you to fill your routine by providing simple ideas for activities that you can do with your little one.
  • Go outside: I cannot overstate this enough! Even when the days are drizzly and cold, bundle up and get some fresh air. After all, infants are the perfect walking companion. An infant carrier or wrap will mimic the feeling of being safe and cozy in the womb, and it will also allow you to be hands-free for a moment.
    My gloomy-day recommendation is to look up while you walk, instead of staring at the pavement. When you are exhausted and overwhelmed, it can be easy to feel weighted down. Even when the clouds are thick and there is no sun in sight, keep your gaze up and look at the trees, houses, and scenery around you.
  • Breathe: This was the best advice my midwife gave me when I was first struggling with postpartum anxiety. It is also something that I’ve carried with me since then, for whenever I am feeling overwhelmed.
    When we’re stressed or anxious, we forget to breathe deeply. But this is the easiest—and perhaps most effective—way to put yourself at ease. Try a deep breathing exercise to calm your nerves. Try breathing in through your nose for 5 counts, hold for 5 counts, and exhale through your mouth for 6 counts. It really does help!
  • Take care of the essentials: This isn’t a novel idea, but it is also one of the first things that goes out the door when you bring a new baby home!
    YOU are the most important part of the equation. YOUR health and YOUR wellbeing directly impact your ability to care for your new baby. Eat well, drink lots of water, and try to get a little sleep. While it may not be eight (or even five) hour stretches, a 3-4 hour stretch can make a world of difference.
    A tip from me to you? Talk to your doctor about nutrition: What vitamins can help to elevate mood, and what foods are especially important during the postpartum period? Your body and hormones fluctuate on hyper-drive after giving birth, and eating well is so important.
  • Laugh and dance: I did not take this advice the first time around. I don’t think I laughed for six weeks after my first daughter was born. But with my second? I let my freak flag fly!
    Try doing something silly…after all, your baby won’t judge! Put some slippery socks on and see how far you can slide across your kitchen floor—just make sure to put the baby down first! Sing at the top of your lungs to songs that you haven’t heard since childhood, or listen to a funny podcast. You will find yourself laughing at yourself and the weird things that you do with little sleep and baby-brain. Embrace the weird.
    If all else fails, just smile. Smile at yourself in the mirror, smile at your baby, smile at your partner. Even if it feels phony at first, keep doing it!

Find Help

You are not alone in these feelings; it is normal to feel overwhelmed during the postpartum period. If nothing above seems to improve your mood, talk to your doctor. I urge you to not let mom guilt get in the way of your wellbeing—and I promise, there is little else stronger in this world than mom guilt.

Not ready to talk to a doctor just yet? That’s okay! There are resources available to you. Perinatal Support Washington’s website is a great place to start. Call or text their Warmline at 1-888-404-7763 to talk with a professional today.

Skagit County also has a great resource for new parents! Visit Welcome Baby to get connected up to local support groups, parenting classes, and assistance with basic needs.

You can and will get through this time. Yes, there are extra challenges right now and yes, the days seem long (and yet, so short). Even still, you are strong, capable, and so perfect for your little one. Give these tips a try, and give yourself some much needed grace.

7 Steps for Combating Seasonal Depression

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I have always looked forward to the colder months. For me, shorter days and chilly temperatures mean cozy sweaters, snuggling under blankets, and fuzzy socks. It had never truly occurred to me that seasonal depression was a real thing until I met my husband. He—unlike myself—is genuinely impacted by the winter months, and struggles each year when the weather starts to turn.

And he is not alone. Seasonal Affective Disorder (SAD), or seasonal depression, affects about five percent of adults in the United States. It is more common among women than men, and has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. Though rare, SAD can also affect children, sometimes causing fussiness, clinginess, and emotional reactivity, or disinterest, sleepiness, and poor memory.

Common symptoms of SAD include fatigue, even with too much sleep, and weight gain associated with overeating and carbohydrate cravings. SAD symptoms can vary from mild to severe and can include many symptoms similar to major depression, such as:

  • Feeling sad or having a depressed mood
  • Loss of interest or pleasure in activities once enjoyed
  • Changes in appetite; usually eating more, craving carbohydrates
  • Change in sleep; usually sleeping too much
  • Loss of energy or increased fatigue despite increased sleep hours
  • Restlessness
  • Feeling worthless or guilty
  • Difficulty thinking, concentrating, or making decisions
  • Thoughts of death or suicide

Some experts have warned that individuals will be particularly hard-hit this year due to the culminating effects of seasonal depression and COVID-related mental, emotional, physical, and economic challenges.

While it is important to acknowledge that this winter may be tougher than usual, it doesn’t mean that things are hopeless. There are many preventative steps that we can take to combat seasonal depression—and you can start right now!

1. Make a Plan

If you know that you are affected by seasonal depression, now is the time to start planning. And for those who might not typically be impacted but may be struggling this year, some planning might also be in your best interest.

Make a list of warning signs and symptoms—indicators of when your mental health may be declining. Then, make a note of all of your coping strategies—the things that have helped you feel better in the past. This exercise will help you create a game plan for if/when things begin to feel too hard.

2. Think Positively

There are many known health benefits to thinking positively, though it is unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

Thinking positively begins with positive self-talk: the endless stream of unspoken thoughts that run through your head. These thoughts can be either positive or negative. Each day, you can make the conscious decision to speak to yourself with kindness, or not. Practice showing yourself a little grace each day.

3. Make Health a Priority

Set and maintain a daily routine, eat healthy foods, and get regular exercise.

Recent studies have shown that people who eat whole grains, vegetables, fruits, lean red meats, and other healthy foods, showed a significant improvement in depressive symptoms.

Regular exercise is one of the best things you can do for yourself. Getting more sunlight may help too, so try to get outside to exercise when the sun is shining. Being active during the daytime, especially early in the day, may help you have more energy and feel less depressed.

4. Keep Things Light

Light therapy has been a mainstay for the treatment of SAD for decades. It aims to expose people with SAD to a bright light every day to make up for the diminished natural sunshine in the darker months.

If this isn’t an option, just getting outdoors can be the first step toward a healthier mindset, even in the PNW. When walking outside, try keeping an upward gaze instead of looking at the ground, and practice deep breathing. If you’re able, try to get your heart rate up several times a week.

5. Stay Social

Despite the logistical challenges this year, it’s important to maintain connections with family and friends. While you may have to get a bit creative, there are many ways to connect with people this winter, even if it isn’t necessarily face-to-face.

It can be tempting to close yourself off, especially when struggling with depression. In planning for the winter, ask a friend or family member to be your winter-blues buddy, and keep each other accountable.

6. Keep Growing in Yourself

I know, I know … many of us have tried new things since the beginning of COVID-19. But now isn’t the time to get complacent! Try a new hobby, get involved, and throw yourself into something new. Find the thing that will carry you through the darker days, and do it wholeheartedly. And if possible, find something that you can do with a family member or friend.

7. Find Help

If you’ve tried multiple ways to make yourself feel better and aren’t noticing any improvements in your mood—or are noticing that it’s getting worse—it might be time to seek professional help. Getting help is not a sign of weakness; it is proof that you take your mental health seriously.

SAMHSA’s National Helpline – 1-800-662-HELP (4357)

The Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

Let’s Talk About It…Domestic Violence During COVID-19

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Guest blog post by staff at Skagit DVSAS

This past month of October, we at Skagit Domestic Violence and Sexual Assault Services (Skagit DVSAS) participated in Domestic Violence Awareness Month. On Purple Thursday, October 15th, we asked the community to join us in wearing purple in support of survivors. Using social media, we were able to come together to raise awareness for domestic violence in our community. Skagit community members joined us in showing support by sharing pictures of themselves wearing purple to our Facebook page, helping to raise awareness and show survivors that Skagit cares.

October may be over, but we know that domestic violence is not. We also know that the community still cares, now, and every month of the year! At Skagit DVSAS, we believe that we all have the power to end abuse through our individual and collective efforts. Abuse can be a difficult and scary topic for a lot of us, and it is okay not to know where to start.

Let’s Talk

The first thing we can all do to prevent and put an end to abuse in our community is to start talking about it! Talking about domestic violence raises awareness, and increases understanding for those going through it. There are many myths and stigmas that surround interpersonal violence and make survivors feel that they are not believed or valid. We can challenge those stigmas by letting people know that abuse is a very real thing in many people’s lives, and that it is never the survivors’ fault. Talking about domestic violence can also look like sharing community resources with others, such as our Skagit DVSAS 24-hour crisis hotline for survivors of domestic and sexual violence.

Red Flags

Another way to take action against domestic violence in our daily lives is to learn about red flags that may indicate someone is experiencing violence in their life. When we know what signs to look for, we are better able to support our friends, family, neighbors, and coworkers. Red flags can be both physical and behavioral. Someone who is experiencing abuse may have unexplained bruises or other injuries, sudden onset of pain and illness, or chronic pain. They may isolate themselves, or never want to be alone, may experience anxiety, depression, panic, dissociation, anger, hostility, and low self-esteem. They might also be nervous to be around their partner and can be hypervigilant or the opposite.

This is just a short list of some of the signs that someone is experiencing abuse, but the most important red flag to pay attention to is any sudden or unexplained change in behavior. When you have a gut feeling that something is wrong, trust it! Checking in about what is going on lets the person experiencing abuse know that there is someone who cares about them and is concerned for their safety.

If you know someone who has previously experienced abuse or is currently experiencing abuse, the most powerful way you can support them is to believe their story, validate their feelings, and allow them to make their own decisions. Domestic violence is the abuse of power in a relationship that takes control away from the survivor. When we allow them to make their own choices, we can help to give that power back.

Show Support

Finally, you do not have to be an expert in domestic violence to support survivors! You only need to be a caring friend, neighbor, or community member. If the person you are supporting would like to talk to someone who is an expert, we at Skagit DVSAS are always available. DVSAS can provide emotional support, crisis intervention, safety planning, support groups, legal and medical advocacy, and emergency shelter. We have Spanish speaking advocates and interpretive services, as well as community prevention education services available for schools and community groups. DVSAS serves everyone regardless of age, sex, identity, and immigration status, and all of our services are free and confidential. Please do not hesitate to reach out and to share us as a resource. We are still open and serving the community during the COVID-19 pandemic and are providing all of our services over the phone. Our professionals at DVSAS can be reached at (360) 336-9591 for questions, support, and for arranging community education events online.

We believe in the power of knowledge, resources, and community action to put an end to domestic violence in our community.

Skagit County COVID-19 Mortgage Relief Grant Program

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Have you missed your mortgage payment because your income has been negatively impacted by COVID-19? You may be eligible for assistance.

Funding is available to help homeowners who have fallen behind on their mortgage payments because their income has fallen due to COVID-19. This one-time grant is for eligible Skagit County residents to pay up $6,000 of past-due or currently due mortgage payments per household as a result of a temporary job loss, reduction in work hours or other income hardship caused by the COVID-19 pandemic.

Applications are available online and will be accepted until November 23, or until all funds have been spent. Completed applications can be mailed or hand-delivered from 9am-4pm to Skagit County Public Health, 700 S 2nd Street, Mount Vernon, WA 98273.

Eligible Uses of Funds

Direct payments will be made to the mortgage company on the applicant’s behalf. No payments will be made directly to the applicant. Payments may be used for mortgage principal, interest and Private Mortgage Insurance, but not for escrowed items like property taxes or hazard insurance.

How do I know if my income qualifies?

To qualify, your household’s current adjusted gross income (AGI) has to be at or below 50 percent of the Area Median Income.  See the table below.

What if my household income is currently over the limit?

Unfortunately, you are ineligible for this assistance if your household income is above the maximum amount. If you can’t pay your mortgage, or can only pay a portion, you should contact your mortgage company immediately.  You should also know that if you have a federally insured or backed mortgage, there is currently a foreclosure moratorium that runs through December 31, 2020. Homeownership counseling and assistance is available to all Washington residents, and you can call the Washington Department of Financial Institutions toll-free number 1-877-RING-DFI (746-4334) for assistance. 

Contact for Skagit Mortgage Assistance Program Questions:

Skagit County Public Health
(360) 416-1500
housing@co.skagit.wa.us

Reach Out: We Can All Do Our Part

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Social distancing has impacted us all differently. For some people, it has meant spending day-in and day-out with antsy children, while others have had way too much time on their hands. Others may be experiencing unexpected financial hardship due to COVID-19, causing an increase in stress and anxiety.

For some older adults in our community, social distancing has put a lot of new restrictions on their ability to access care and resources, as well as their ability to connect with the outside world. Thankfully, there is a lot each individual can do to support the emotional well-being of our senior population. We can all do our part!

The American Foundation for Suicide Prevention has a list of ideas for reaching out to our senior population during this time:

  1. Check in regularly on your older adult friends, neighbors and family members.
  2. Call or video chat with them, since texting and social media may not be the best method of connecting. (Note: You may need to help friends and loved ones with new technology!)
  3. Seek advice from them based on their experience and wisdom. People realizing they are needed can make all the difference!
  4. Ask how they are doing during this period of time, how their routines might have had to change, and what kinds of things they are doing to cope with the stress. Encourage your loved ones to stay connected with community by reaching out to your local senior center for ideas.  
  5. Encourage them to keep doing activities that are safe during COVID for their local area, and that they identify as being most helpful for them, such as daily exercise or a walk, stretching, listening to or playing music, reading, enjoying favorite or humorous shows, puzzles, games, social activities, and meditation or prayer. Here are some activity ideas from AARP, and the National Institute on Aging. (Note: While it is still required that we keep a 6-foot distance and wear masks, there are many safe activities that can be done outdoors with loved ones that follow these requirements and minimize chances of transmission.)
  6. Help them seek medical advice or care if they are experiencing symptoms of physical or mental health decline.
  7. Offer to bring them a meal, run an errand, or walk their dog. Call Skagit County Public Health at (360) 416-1500 to get information about senior nutrition assistance.
  8. Express gratitude and appreciation for any support you get from your relationship with them. Let them know what you admire about the way they conduct their life.

All of the above ideas can be accomplished without much direct physical interaction, which is great during a time when we must adhere to social distancing requirements. It is important to remember that there is a big difference between “social distancing” versus “physical distancing.” Just because we are keeping our physical distance does not mean that we cannot still socialize. We just need to be more mindful about the ways we do it!

When connecting with loved ones, make sure to look out for possible signs of social isolation, anxiety, or depression. It is important to reach out early and often, because mental health issues—just like physical health issues—can become very serious if left unchecked.

Signs that a person might be isolated:

  • Deep boredom, general lack of interest and withdrawal
  • Losing interest in personal hygiene
  • Poor eating and nutrition
  • Significant disrepair, clutter and hoarding in the home

Where can you find support if you recognize any of the signs above?

If someone is experiencing excess stress due to COVID-19, call Washington Listens at 833-681-0211 for support and resources.

What to do if someone is experiencing a mental health crisis?

Where can you direct local seniors if they are experiencing hardship due to quarantine or isolation?

At-risk individuals who are in quarantine or isolation and find themselves in need of assistance with getting/picking up supplies or food can call the Skagit County Resource Assistance Line at (360) 416-1892 between 8 a.m. and 4:30 p.m. daily.