July is BIPOC Mental Health Month!

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According to Mental Health America (MHA), BIPOC communities are significantly more likely to develop mental health conditions, and one of the major barriers to mental health treatment is access and the need for understanding mental health support.

Join us to celebrate Black, Indigenous, and People of Color (BIPOC) Mental Health Month! This year’s theme is #BeyondTheNumbers. which explores the nuances and uniqueness in BIPOC communities and celebrates their strengths and resilience.

BIPOC Mental Health Month is not only about raising awareness about the unique struggles that underrepresented groups face regarding mental health in the U.S, but is also about shining a light on their needs, stories, and experiences.

Together, let’s gain knowledge on historical context, systems of support, and actionable ways to move forward toward a mentally healthy future for us all.

Here are some resources to share with your friends, family and colleagues to support the BIPOC community, be a stronger ally, spread awareness about BIPOC mental health to reduce stigma, and encourage people to get the treatment they need.

For more resources visit:

Mental Health America | Homepage | Mental Health America (mhanational.org)

National BIPOC (Minority) Mental Health Month – Lifeworks Northwest (lifeworksnw.org)

BIPOC Mental Health Month | Postpartum Health Alliance

Aquí para ayudarlo a encontrar los servicios y tratamientos que usted o su familia están buscando.

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¡Hola, mi nombre es Aracely!

Comprender el sistema de atención médica puede ser difícil para la mayoría de nosotros. El sistema de atención de la salud conductual es aún más complicado. Soy una trabajadora de salud comunitaria / promotora que está aquí para ayudarlo a navegar por el sistema de atención de salud conductual para que usted y sus seres queridos puedan obtener la atención que necesita.

Primero, ¿qué es la salud conductual? La salud conductual abarca tanto los trastornos de salud mental como los trastornos por uso de sustancias (también llamados adicción). El tratamiento está disponible, pero encontrarlo y comprender los beneficios del seguro puede ser difícil.

Mi trabajo es trabajar con personas para ayudarlas a encontrar el tratamiento que necesitan. Además, estoy trabajando para crear conciencia y apoyo a la comunidad hispana / latina. Personalmente conozco las luchas y barreras que las personas de habla hispana pueden enfrentar cuando buscan atención, y quiero ayudar a romper esas barreras.

Esto es lo que puedo hacer para ayudarte:

  • Asistirte en inglés y español.
  • Conectarlo con proveedores de servicios.
  • Ayudarle a encontrar necesidades básicas como alimentos y ropa.
  • Ayudarle a aprender acerca de las opciones de tratamiento.
  • Ayudarle a encontrar un proveedor de atención de salud conductual.
  • Ayudarle a encontrar ayuda para inscribirse en el seguro o Medicaid.
  • Ayudarle a entender los beneficios de su seguro.
  • Ayudarle a obtener naloxona, el medicamento para revertir la sobredosis de opioides, y mostrarle cómo usarlo.

Estoy disponible de lunes a viernes, de 8 a.m. a 4:30 p.m. Me pueden contactar en:

  • Correo electrónico: aracelyp@co.skagit.wa.us
  • Teléfono de la oficina: 360-416-1544
  • Teléfono celular: 360-391-7201 (acepta texto)

Here to help you find the services and treatments you or your family are looking for.

Hi, my name is Aracely!

Understanding the healthcare system can be tough for most of us. And unfortunately, the behavioral healthcare system can sometime be even more complicated. I’m a Community Health Worker/Promotora who is here to assist you in navigating the behavioral healthcare system so you and your loved ones can get the care you need.

First, what is behavioral health? Behavioral health encompasses both mental health disorders and substance use disorders (also called addiction). Treatment is available but finding it and understanding insurance benefits can be difficult.

My job is to work with individuals to help them find the treatment they need. Additionally, I am working to bring awareness and support to the Hispanic/Latino community. I personally know the struggles and barriers that Spanish-speaking individuals can face when seeking care, and I want to help break down those barriers.

Here is what I can do to help you:

  • Assist you in English and Spanish.
  • Connect you with service providers.
  • Help you find basic needs like food and clothing.
  • Help you learn about treatment options.
  • Help you find a behavioral health care provider.
  • Help you find assistance signing up for insurance or Medicaid.
  • Help you understand your insurance benefits.
  • Help you get naloxone, the opioid overdose reversal drug, and show you how to use it.

I am available Monday-Friday, 8 am-4:30 pm. I can be reached at:

Feeling tired? You may need more than just sleep!

Reading Time: 4 minutes

This week, many of us are getting back to the daily grind after having several days—or even weeks—of time off for the holidays. Kids are back to school, adults are back to work, and life as usual takes over as we enter the new year.

So, for those who have had the luxury of some time off these past weeks, you may be wondering something that I definitely am today: Why don’t I feel more rested?

As I was dropping my kids off at daycare this morning, I sat in my car in the parking lot and wondered just that. Even though I slept well last night, and we got out of the house on time today, why am I feeling completely and utterly exhausted? Why, after a long weekend of doing absolutely nothing, do I feel like I can barely pull myself together?

Then, I found this article online. Could there have been any better timing!?

My exhaustion—which I’m guessing many others are feeling today as well—can be attributed to so much more than my sleep schedule. According to the article, there are 7 types of rest that people need in order to feel refreshed. Read below to see where you sit in regards to getting the rest you need.

1. Physical Rest

Under this first category, there are two types: passive and active. Passive rest is what you’d image—ensuring a good sleep routine and maybe throwing in a nap here and there. Having a healthy sleep routine typically means that you go to bed around the same time each night and get up at around the same time each morning. According to the CDC, adults (age 18-60) need 7 or more hours of sleep per night.

Active rest includes restorative activities like yoga, stretching, or massage. These activities strengthen and sooth the body, improving our circulation and promoting better health.

2. Mental Rest

This one is probably a big issue for most of us. There is just so much to process in today’s world! Between day-to-day needs, work, school, appointments, and meetings…it is amazing that any of us can turn off our brains at night to go to bed.

The article states that people can find mental rest by taking short breaks throughout the day. Maybe a break would be eating your lunch away from your desk, or taking a walk around the block? It doesn’t necessarily need to be an extravagant vacation—although that would be nice! Disengaging a few times a day for short burst can help us recenter and recharge.

3. Sensory Rest

Between smartphones, computers, email reminders, TVs, digital billboards, and the constant whirr of electronics in our homes and at work, it is no wonder that people may be experiencing sensory overload! Try countering these by tuning out for a bit each day. This might look like unplugging from electronics an hour before bedtime or turning off smartphone notifications. It could also be putting on some noise cancelling headphones and working on some deep breathing for 15-30 minutes. Whatever you need to do to turn off the noise for a little while each day.

4. Creative Rest

The article states that creative rest reawakens the awe and wonder inside each of us. This reawakening can help with things like brainstorming and problem solving, allowing folks to pull from the creative side of their brain.

Creative rest can be earned by spending time in nature or turning to the arts for inspiration. Dance, music, crafting, and drawing can help to achieve creative rest. Perhaps even reading for fun can unlock some wonder for those who do not consider themselves “artsy.”

5. Emotional Rest

Emotional rest is gained when you give yourself the opportunity to be real, to express your true feelings, and to take a break from people pleasing. If you’re the type of person who says “yes” even when you want to say “no,” it may be time for you to take an emotional vacation!

As I’m writing this, I’m realizing that it is no wonder that I am feeling exhausted coming into 2022! If you’re feeling emotionally drained or overwhelmed right now, you’re not alone. As if the day-to-day weren’t enough sometimes, the pandemic has caused many to feel chronically burnt-out.

If you do not have someone to talk to about your feelings, it is important to find an outlet. If you are feeling stressed, angry, sad, numb, afraid, or just worn out, don’t try to manage these feelings alone. If you’re experiencing stress from COVID-19, call or text at 1-833-681-0211. 

Know that there are other options available to help you cope. You can call the Lifeline at any time to speak to someone and get support. For confidential support available 24/7 for everyone in the United States, call 1-800-273-8255.

6. Social Rest

We all have (or have had) those relationships that cause more harm than good. To experience more social rest, surround yourself with positive and supportive people. And if you tend to be more introverted, make sure that you’re getting enough social downtime to recharge.

7. Spiritual Rest

We all know that it feels good to do for others—but did you know that it can also help you feel rested!? This last type of rest relies on our ability to connect beyond the physical and mental and feel a deep sense of belonging, love, acceptance, and purpose. This can be achieved in a variety of ways, including meditation, prayer, and even community involvement.

So, how did you do? Are you getting the rest you need? If you’re feeling exhausted like me today, now may be a good time to think about areas of your life that could use a bit of improvement. Ask yourself: How can you get more well-rounded rest today?

Start with something small and work your way up. Start by taking a deep breath. You’ll feel better for it, I promise.

Citation: www.ideas.ted.com/the-7-types-of-rest-that-every-person-needs

Suicide Prevention: A Critical Conversation, This Year and Every Year

Reading Time: 5 minutes

This month during National Suicide Prevention Month, we are taking extra time to raise awareness about the importance of mental health and seeking help if and when needed. This year, as we see COVID-19 cases spiking and as many are feeling the affects of months of chronic stress, it is critical that we revisit some important mental health talking points.

If someone you know is struggling emotionally or having a hard time, you can be the difference in getting them the help they need. Below are some tips to consider from the National Suicide Prevention Lifeline when talking with friends and family about mental health, depression, anxiety, and suicidal ideation.

Do They Need Your Help?

Some warning signs may help you determine if a loved one is at risk for suicide, especially if the behavior is new, has increased, or seems related to a painful event, loss, or change.

  • Talking about wanting to die or to kill themselves
  • Looking for a way to kill themselves, like searching online or buying a gun
  • Talking about feeling hopeless or having no reason to live
  • Talking about feeling trapped or in unbearable pain
  • Talking about being a burden to others
  • Increasing the use of alcohol or drugs
  • Acting anxious or agitated; behaving recklessly
  • Sleeping too little or too much
  • Withdrawing or isolating themselves
  • Showing rage or talking about seeking revenge
  • Extreme mood swings

How Can You Help Them?

Note: It can be scary when a friend or loved one is thinking about suicide, and it can be difficult to know how a suicidal crisis feels and how to act. Call the Suicide Prevention Lifeline at 1-800-273-TALK (8255) at any time for help if someone in your life is struggling.

Contact a Lifeline Center

Never keep it a secret if a friend or family member tells you about a plan to hurt themselves. Call 1-800-273-TALK (8255) so that you can find out what resources are available to you or encourage your loved one to call.

A few other resources include:

  • Crisis line 24-hour hotline: 800-584-3578 (for Island, Skagit, Snohomish & Whatcom Counties)
  • Veteran Suicide Hotline: 800-273-8255 press 1, text 838255, or chat online
  • LGBTQ+ Suicide Hotline (Trevor Project): 866-488-7386 or Text START to 678-678  
  • National Domestic Violence Hotline: 800-799-7233

Use The Do’s and Don’ts

Talking with and finding help for someone that may be suicidal can be difficult. Here are some tips that may help:

  • Be direct. Talk openly and matter-of-factly about suicide.
  • Be willing to listen. Allow expressions of feelings. Accept the feelings.
  • Be non-judgmental. Don’t debate whether suicide is right or wrong, or whether feelings are good or bad. Don’t lecture on the value of life.
  • Get involved. Become available. Show interest and support.
  • Don’t dare him or her to do it.
  • Don’t act shocked. This will put distance between you.
  • Don’t be sworn to secrecy. Seek support.
  • Offer hope that alternatives are available but do not offer glib reassurance.
  • Take action. Remove means, like weapons or pills. Do never put yourself at risk or in harms way. If the situation is unsafe or you feel threatened, call 911.
  • Get help from people or agencies specializing in crisis intervention and suicide prevention. Go to https://namiskagit.org/ for local resources.

Use the 5 Action Steps

These evidence-based action steps from bethe1to.com provide a blueprint for reaching and helping someone in crisis.

  1. ASK – Yes, you can ask the question: “Are you thinking about suicide?” By asking it directly, you are communicating that you are open to speaking about suicide in a non-judgmental and supportive way. Asking in this direct, unbiased manner, can open the door for healthier, more effective dialogue about their emotional state and can allow everyone to see what next steps need to be taken.
  2. BE THERE – It may seem that “being there” for people is harder recently. But you can be present in different ways. If you can’t physically be with someone, speak with them on the phone when you can or try sending supportive text messages; whatever you can do to show support for the person at risk. An important aspect of this step is to make sure you follow through with the ways in which you say you’ll be able to support the person; do not commit to anything you are not willing or able to accomplish. If you are unable to be physically present with someone with thoughts of suicide, talk with them to develop some ideas for others who might be able to help as well (again, only others who are willing, able, and appropriate to be there). Listening is again very important during this step – find out what and who they believe will be the most effective sources of help.
  3. KEEP THEM SAFE – First of all, it’s good for everyone to be on the same page. After the “Ask” step, and you’ve determined suicide is indeed being talked about, it’s important to find out a few things to establish immediate safety. Have they already done anything to try to kill themselves before talking with you? Does the person experiencing thoughts of suicide know how they would kill themselves? Do they have a detailed plan? What’s the timing for their plan? What sort of access do they have to their planned method?
  4. HELP THEM CONNECT – Helping someone with thoughts of suicide connect with ongoing supports (like the Lifeline, 800-273-8255) can help them establish a safety net for those moments they find themselves in a crisis. Additional components of a safety net might be connecting them with supports and resources in their communities. Explore some of these possible supports with them – are they currently seeing a mental health professional? Have they in the past? Is this an option for them currently? Are there other mental health resources in the community that can effectively help?
  5. FOLLOW UP – After your initial contact with a person experiencing thoughts of suicide, and after you’ve connected them with the immediate support systems they need, make sure to follow-up with them to see how they’re doing. Leave a message, send a text, or give them a call. The follow-up step is a great time to check in with them to see if there is more you are capable of helping with or if there are things you’ve said you would do and haven’t yet had the chance to get done for the person.

Practice Active Listening

Hearing someone talk is different than actively listening to what that person is saying. Active listening requires concentration and understanding. Improving your listening skills is easy to do with practice and these helpful tips below:

Acknowledge the Speaker

This can be as simple as a head nod or an “Uh huh.” By acknowledging the speaker, you are letting them know that you are listening to what they have to say and reminding yourself to pay attention to what is being said to you.

Respond Verbally

Asking questions or making statements may help clarify what the speaker is saying. It reminds the speaker that you are listening attentively and that you are here to help them and are truly concerned. Be sure to let the speaker finish talking before asking any questions.

Summarize What You Hear

Reflecting on what the listener is saying is also a positive verbal active listening technique. By repeating, paraphrasing, or even summarizing what the speaker has said shows that you are putting in effort to better understand them. Use phrases like; “what I’m hearing is…”or, “sounds like you’re saying….” These tactics can also allow the speaker to hear what they are saying, which may help them find positive reinforcement.

Be Mindful of Body Language

Keeping eye contact, maintaining good posture, and staying focused are key components of active listening and interpersonal communication. Being distracted and unfocused gives the speaker the impression that you aren’t paying attention. When you actively listen to someone, you are letting them know that you care about what they are saying and can indicate that you are concerned for their health and safety.

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It is important to take care of yourself when you are supporting someone through a difficult time, as this may stir up difficult emotions. If it does, please reach out for support yourself. Know that anyone is encouraged to call the Suicide Prevention Lifeline to speak with a trained professional. They’re here for you.

This September let’s actively try to reach out to those in our lives. And if you are struggling yourself, consider reaching out for help. There is absolutely no shame in needing help, and you deserve to feel better.

Prepare Them for Fall; Prepare Them for Life

Reading Time: 3 minutes

Are your kids heading back to school? Whether your child is going to school in person or not, one of the most important things that you can do to prepare them for back-to-school is a visit with their doctor. For many people, the COVID-19 pandemic delayed or pushed back routine doctor visits, including well-child visits and routine vaccinations. Now is the time to get back on track!

Since August is National Immunization Awareness Month (NIAM), we figured this would be the perfect time to remind Skagit County families to get caught up on all routine medical appointments! NIAM is an annual observance which highlights the importance of getting recommended vaccines throughout your life.

During NIAM, we encourage you to talk to your doctor or healthcare professional to ensure that you and your family are protected against serious diseases by getting caught up on routine check-ups and vaccinations.

So let’s get ready for back-to-school! Here’s a checklist to help them prepare for a healthy year…

Physical & mental health

During a well-child check, doctors will note a child’s growth and development, based on what’s typical or expected for their age, while also taking into account the child’s personal or family history.

And perhaps of equal importance—and especially so this year—a check-up with your child’s doctor provides a fantastic opportunity to check in on your kiddo’s mental and emotional wellbeing. Talk with your child’s doctor about mental health assessments and discuss any concerns that you may have. We all know that this past year and a half has been tough, so be sure to keep both the head and the heart in mind!

Visit here for more tips on well-child visits.

Vaccinations

One important aspect of the annual visit is to ensure a child’s immunizations are up to date. Vaccinations not only reduce the risk of serious illnesses but also save lives. And vaccinations aren’t only for babies or the very young. As children get older, they will continue to need additional immunizations and booster shots even through adulthood.

As your children head back to school this fall, it’s particularly important for you to work with your child’s doctor or nurse to make sure they get caught up on missed well-child visits and recommended vaccines. For childhood vaccine schedules, check out the links below:

Vaccine Schedule: Birth – 6 Years

Vaccine Schedule: 7 Years – 18 Years

One of the new vaccines this year is, of course, for COVID-19. Children ages 12 and older are now eligible for this vaccination, which will help protect them against the virus and reduce its spread in our communities. To learn more about COVID-19 vaccination, check out the following websites:

Adults: Remember to take care of yourself too! Make sure to receive any vaccines you need to stay healthy. Use CDC’s adult vaccine assessment tool to see which vaccines might be right for you.

Additional exams

In addition to having their overall physical and mental health checked, kids should also have the following special exams on a regular basis:

  • Hearing tests.
  • Vision exams.
  • Dental checkups.
  • For young girls who are going or have gone through puberty, chat with your provider about whether or when they should begin seeing a specialist.

More tips for a healthy year

Here are some more helpful tips to ensure your child is off to a good start this fall:

  • Ease into a fall bedtime schedule.  Good sleep is essential!
  • Know the safety tips for backpack use. Note the fit and keep the weight manageable.
  • Plan lunches and snacks.  Aim for well-balanced nourishing meals.
  • Reduce anxiety and manage stress.  Keep the lines of communication open to talk about what’s on your child’s mind.

Schedule your child’s visit

Now is a good time to call your healthcare provider to schedule a visit for yourself and your children. For those who do not have a healthcare provider or who may be struggling to access healthcare, there is help available.

Help Me Grow Skagit provides a wide range of resources designed to support you and your family. Go to their website or call/ text (360) 630-8352 to talk to a specialist or complete their contact form online.

Women’s Health Week

Reading Time: 4 minutes

Rosemary Alpert, contributing author

The month of May welcomes blossoming lilacs, budding apple trees and more sunshine. Along with the second Sunday of May, set aside in in recognition of the mothers, and women who have been like mothers, in our lives. The week that follows has been designated by the U.S. Department of Health and Human Services as, “National Women’s Health Week,” May 9-15, 2021. A time to acknowledge and celebrate the strength, resilience and health of women. Check in with ourselves and ask, “How are we doing?” especially these days. 

One of my oldest friends, who will be turning 100 years old this coming October, has lived by this simple wisdom, she reminds me, “Put your oxygen mask on first, otherwise, you’re not going to able to care for anyone else.” How true are these words. As women, we often put ourselves last while taking care of others. Whether that be the care of children, elderly parents, community, even our pets. Sometimes we forget the importance of our personal care. In no way is selfcare being selfish; rather, it is self-preservation.  

This past year, while enduring the pandemic, we have altered, adjusted and reinvented ways of engaging.  At times, this has been exhaustingly stressful, wearing on us in various ways. Maybe we haven’t kept up with our routine healthcare checkups, or the isolation from family, friends and community has taken its toll on our mental health. We have all been affected in one way or another.  

Let’s pause, acknowledge the challenges we have experienced, and reevaluate our present state of health. Are we finding a balance in our days? Are we getting outside and moving our bodies in the sunshine? Are we getting enough sleep? If we are feeling out of balance, it is never too late to regroup and start fresh. Selfcare is an ongoing daily practice.  

During this week (and every week!), let’s make our health a priority. The Office on Women’s Health has listed a few important points and suggestions for our ongoing selfcare and preservation during this critical time in our lives. 

Here are some important considerations for our wellbeing, taking care of our physical and mental health: 

  • Continue to protect yourself from COVID-19 by wearing a mask that covers your nose and mouth, watching your distance, washing your hands often, and getting a COVID-19 vaccination when available. 
  • Schedule your COVID-19 vaccination or any vaccinations you or your family might have missed during the pandemic. If you have questions about vaccines, talk with your healthcare provider. Making sure to get information from reliable sources. In addition to Skagit County Public Health, you can find locations to receive the COVID-19 vaccine at: https://vaccinefinder.org/search.  
  • Keep up with your preventive care, PAP smears, mammograms, stress tests, cholesterol and blood pressure screenings.  
  • Stay active! Spend time outside, especially in the sunshine (don’t forget the sunblock!) and be active for 30 minutes a day. This is great for our well-being. Move your body, incorporating exercise that builds and strengthens your muscles. Find what works for you based on your abilities, age and stage of life. Explore and have fun. 
  • Eat well-balanced meals and snacks. Heart-healthy eating involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated and trans fats and added sugars. It’s important to ensure you are getting enough vitamins in your diet, like vitamin D. Good dietary sources of vitamin D include fortified foods such as milk, yogurt, orange juice, and cereals; oily fish such as salmon, rainbow trout, canned tuna, and sardines; and eggs. Calcium is an important nutrient for your bone health across the lifespan. 
  • Practice good sleep habits to improve your mental and physical health and boost your immune system. Follow a routine for going to sleep, and be consistent going to bed and getting up, even on weekends. Try to get at least seven hours sleep. 
  • If you are experiencing stress, anxiety or depression, please reach out to a health professional, especially if this is getting in the way of your daily activities. Pay attention to your mood changes. If you or anyone you know is experiencing changes in thinking, mood, behavior, and/or having thoughts of self-harm, reach out for help: SAMHSA’s National Helpline, 1-800-662-HELP (4357). SAMHSA’s (Substance Abuse and Mental Health Services Administration) National 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. 
  • Monitor alcohol intake and avoid illicit drugs, including drugs that are not prescribed to you. 
  • Look out for your lungs: quit smoking or vaping. Smoking weakens your lungs and puts you at a much higher risk of having serious health complications, especially if you have COVID-19. 
  • Seek help if you or someone you know is experiencing domestic violence, the National Domestic Violence Hotline is a 24/7 confidential service that supports victims and survivors of domestic violence. The hotline can be reached by phone at: 1-800-799-7233(SAFE), by text by texting LOVEIS to 22522, or via online chat at https://www.thehotline.org, select “Chat Now.” Highly trained, experienced advocates offer support, crisis intervention information, educational services and referral services in more than 200 languages. The website provides information about domestic violence, online instructional materials, safety planning, and local resources. 

Now is the time to take care of ourselves, so we can be supportive and present for our families and friends, and so we can contribute to our community with healthy, loving kindness. Stepping outside to smell the lilacs, soak up the sunshine and celebrate each day for the gift it truly is.  

“Lilacs” 
©Rosemary DeLucco Alpert, 2021 

Needles? No Problem! Coping with your COVID-19 Vaccine

Reading Time: 3 minutes

People react to needles in all sorts of ways: some people are fascinated by them, other people have a mild dislike for them, and many people flat out cannot stand them. Whatever camp you fall into, you most likely already know how important vaccinations are.

And when it comes to the COVID-19 vaccine, its importance cannot be overstated. A COVID-19 vaccination will help keep you from getting COVID-19—protecting you from severe illness and even death—and may also protect the people around you, particularly people at increased risk for severe illness from COVID-19. The COVID-19 vaccine is one of the best tools that we have against ending the pandemic and gradually returning to some type of “normal.”

Still, this may not make lifting your sleeve any easier. Deciding to make an appointment—and actually following through—may seem like an insurmountable feat for someone with an intense fear of needles. After all, a fear of needles (known as trypanophobia) is said to impact about 25 percent of adults in the U.S., and can cause increased heart rate, fainting, and even full-blown panic attacks.

If you are one of those individuals who struggles with vaccinations, here are some tips to prepare yourself for the COVID-19 vaccine.

1. Talk to your doctor

Getting a shot can be anxiety inducing, even when it is something as common as an annual flu shot. With the COVID-19 vaccine, there is a lot of fearmongering and politicization that may be heightening your anxiety. For this reason, you may want to talk with your primary care doctor about the vaccine to dispel any rumors that you’ve heard.

Your doctor will be able to explain the differences between the available vaccine brands, can discuss possible short-term side effects, and can also address any medical concerns that may need to be addressed prior to vaccination.

If you really struggle with vaccinations, talk to your doctor about which local vaccine provider location will be best suited to your needs.

2. Book the appointment

Worrying about making an appointment will not make the process any easier, and it won’t do anything positive for your mental health. When you’ve talked with your doctor, gotten the information you need, and feel ready to take the step forward…do it! Then celebrate your bravery!

3. Familiarize yourself with the site

Sometimes when you feel anxious about a new experience, it can be helpful to familiarize yourself with the place or process. If you have questions about a specific vaccine provider location, visit their website and read about what you should expect when you arrive for your appointment.

If you are making an appointment with Skagit County Public Health at the Skagit County Fairgrounds, reading our blog post may help to calm your nerves: https://skagitcounty.blog/2021/01/21/covid-19-vaccine-clinic-step-by-step/.  You can also access our website by visiting www.skagitcounty.net/COVIDvaccine or call our Hotline at (360) 416-1500.

4. Take Your Time & Talk to our Nurses

When you arrive to your appointment, make sure to give yourself some time. Try to arrive a few minutes early so you aren’t rushing through traffic and be sure to eat a bit before you come.

If you have questions or concerns, be sure to talk with the nurse. Letting them know that you are nervous about receiving a vaccine is totally okay! Trust us, it wouldn’t be the first time they’ve heard this!

Your nurse will most likely offer some advice on how to deal with getting your shot and will provide you with some information that you will need post-vaccine (such as what to do for pain management if you have a sore arm). If you have questions, ask! We are here for you.

5. Use Your Coping Skills

If you know from experience that you will be feeling particularly anxious during your vaccine appointment, make sure to have some coping skills at your disposal. Here are some examples:

Deep Breathing

Slow, deep, and calming breaths can help you avoid panic. There are many different breathing techniques that you can call upon. It is important to find the ones that work for you.

Box Breathing is an exercise where you breathe in for four seconds, hold for four, breathe out for four, hold for another four and repeat. It can help to imagine your breath creating an imaginary box in the air.

Another technique is Pursed Lip Breathing. To practice it, you breathe in through your nose and breathe out at least twice as long through your mouth with pursed lips.

Focus Shifting & Distractions

Distracting yourself may not help you get over your fear of needles, but it can help you cope in the moment. Need some ways to shift your focus or distract yourself? Here are some tricks:

  • Talk to someone about something random—the weather, sports, a TV show. Whatever!
  • Count backwards from 50 or try to say the alphabet backwards.
  • Think about fun plans that you have or what you would like to do on the weekend.
  • Look around and find three things you hadn’t noticed before.

Positive Affirmations

As you are waiting to receive your shot, be thinking about some positive affirmations. Remember that you have gotten vaccinations before and have been fine. That you’ve overcome difficult things. That you are not in danger, though your body or brain may be causing you to think so. You are okay, you are brave. You are making a difference in your community!

For more helpful tips and resources: https://www.doh.wa.gov/Portals/1/Documents/1600/coronavirus/821-133-BehavioralHealthTipsGettingTheVaccine.pdf

Restorative Practices to Heal Brain Fog

Reading Time: 2 minutes

Rosemary Alpert, contributing author

We have weathered this year, experiencing a “new norm.” Every aspect of our lives touched by a global virus, sending us home, keeping us separated and challenging our mental, physical and emotional endurance. It takes energy to keep going under stressful circumstances. If you are feeling exhausted, you are not alone: Pandemic fatigue is real. 

Last week, I forgot what day it was (a few times), my normal patience was running low, and exhaustion was taking hold. Friday, while getting ready for work, on a morning show I heard the term, “brain fog.” This referred to what some people, whether they have had COVID-19 or not, are experiencing after a year living this unusual “new norm.” Hearing the term gave me an odd sense of relief and a name to the mental exhaustion I had been feeling.  

For the past twelve months, we have been running a metaphorical race, restructuring our lives and trying to do the best we can, under extreme circumstances. Our collective exhaustion is understandable. It’s important to remember, take time to pause, breathe deeply and gift ourselves moments of rest. 

While experiencing the fatigue of the pandemic and foggy brains, it is important to be gentle with ourselves and those around us. Remembering the importance of selfcare, setting aside moments for ourselves is not being selfish, rather it is restorative. Not only for us, but for our families, too. The pandemic has taken an exhausting toll on our community from the young to our elders. Supporting one another with loving-kindness can make a huge difference in our collective movement forward.  

Over the weekend, I took time to rest and recharge. Thoughts traveled back to last spring. Remembering the unusual stillness, some days hardly a car drove past my window. It was so quiet. I could feel the earth reawakening, catching its breath without the busyness of all our coming and goings. Now as before the pandemic, I am continually grateful for time tending the garden, watching the hummingbirds zip among the blossoms and listening intently with all my senses to the unfolding of each season. Restorative time spent outside. 

These days, it is vitally important to create ways to recharge our inner beings. Refuel our endurance so we can show up with clarity and presence for our families, friends and community. 

Talking with some coworkers at the Skagit County Public Health vaccination site, each expressed experiencing some form of pandemic fatigue or brain fog over these past many months. I asked, “What is your favorite restorative practice?” 

Here are their responses:

“I head to the mountains.” 

“Every week I buy myself fresh flowers. Along with photography, it’s relaxing and creative.” 

“Play with my dog.” 

“I make sure I practice yoga every day.” 

“Call a friend, meet up for a glass of wine and walk outside.” 

“Crafting, that’s my jam!” 

“Put my phone away and unplug.” 

“Take a nap.” 

“Meditate.” 

“Listen to music.” 

“Sit quietly and watch the clouds.” 

“Gardening, tending the plants and soil, recharges me.” 

“Take a ride to the beach, spend time by the water, listen to the waves.” 

Whatever works, I hope these restorative practices can inspire you to creatively move through moments of fatigue and fogginess. Continue nurturing endurance for the days and months ahead as we move forward with deepening kindness, compassion and joy. 

Welcome Spring! 

“Daffodils” 
©Rosemary DeLucco Alpert, 2021

What Is Binge Drinking, Anyway?

Reading Time: 4 minutes

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

Reading Time: 2 minutes

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!!!