Fairgrounds Site to Remain Closed Due to Weather; Vaccine and Tests Available At Public Health Next Week

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December 30, 2021

The Skagit County Fairgrounds Testing and Vaccination Site will remain closed until further notice due to severe weather conditions. Once it is determined that it is feasible to reopen the Fairgrounds location, Public Health will announce via usual channels including press release and social media.

In lieu of the Fairgrounds location, Public Health will be making new evening COVID-19 vaccination services available next week at the Public Health office. A limited supply of at-home testing kits will also be provided next week at the downtown location during evening clinic hours—Monday, Tuesday, Thursday, and Friday from 3pm to 7pm (while supplies last). Kits will be limited to one kit (two tests) per household.

All vaccines, including primary doses, pediatric, and booster doses will require an appointment at the downtown location—please, no walk-ups. The Public Health office is located at 700 S 2nd Street in Mount Vernon on the 3rd floor.

Some booster appointments are currently available for next week during daytime hours. Links for these appointments can be found on our website at www.skagitcounty.net/COVIDvaccine. Booster appointments are available to anyone 16 years and older who are currently time eligible; details about eligibility can also be found on our website.

New primary vaccine, pediatric vaccine, and evening booster dose appointments for the week of January 3rd will be added on Thursday, December 30th at 5pm. To access these appointments, please go to www.skagitcounty.net/COVIDvaccine. If you need assistance, call Public Health at (360) 416-1500.   

If testing at home and you receive a positive test result, please call the state’s COVID-19 Hotline as soon as possible at 1–800–525–0127.

Also, please know that since individuals will be administering their own tests at home, Public Health will not be able to verify tests results and will not be able to provide record of a positive or negative test for those who need proof for school or their employer. 

For-purchase at-home testing options are also available at locations such as Walgreens, Rite Aids, Bartell Drugs, CVS, Walmart, Safeway, and Albertsons. Additionally, test kits can be ordered online directly through retailers.

For a full list of testing providers in Skagit County, go to our website at www.skagitcounty.net/coronavirus.

For those who are feeling ill and cannot get tested, please isolate at home until you are able to do so. Do not gather or visit with other people if sick or recently exposed to COVID-19. Please get familiar with the CDC’s newly updated Isolation and Quarantine Guidance by going to https://www.cdc.gov/media/releases/2021/s1227-isolation-quarantine-guidance.html. If you have questions or concerns, call the state’s COVID-19 Hotline at 1-800-525-0127.

Safer Ways to Celebrate Holidays

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Getting together with friends and extended family during the holiday season is a tradition for many folks. Though we have seen COVID-19 cases spike after nearly every holiday since the beginning of the pandemic, this doesn’t necessarily mean that people can’t—or shouldn’t—get together. There are several ways to enjoy holiday traditions, protect the health of your loved ones, and keep COVID-19 from spreading. Read on for 5 tips as you plan for the holidays this December…

#1: If you are not yet vaccinated, now is the time to do so.

With delta still spreading, and the emergence of the new omicron variant, the recommendation is still to get vaccinated as soon as possible. At this time, this includes anyone 5 years and older. Getting vaccinated is the best way to protect yourself, as well as those who are not yet eligible for vaccination such as young children.

If you’re eligible for a vaccine booster, it’s a good idea to get it before the holidays. To find a vaccine provider near you, go to Vaccine Finder or call the COVID-19 Information Hotline at 1-800-525-0127, then press #.

#2: Wear a well-fitting mask over your nose and mouth if you are in indoor public settings.

This includes everyone five years and older, regardless of vaccination status. In Washington State, the statewide mask mandate requires that people wear their mask when in indoor public spaces, including malls, grocery stores, and chain outlets. It also applies to certain outdoor settings, including large events. Remember: Do NOT put a mask on children younger than 2 years old.

#3: Gather with safety in mind.

If you are gathering with a group of people from multiple households and potentially from different parts of the country, you should consider additional precautions (e.g., avoiding crowded indoor spaces before travel, taking a test) in advance of gathering to further reduce risk.

This is especially true if some people are not vaccinated, including young children. If gathering with folks who are not vaccinated, the safest thing to do is for everyone to mask up, and to keep gatherings outside when possible. Proper ventilation and avoiding crowded spaces will be key in these types of scenarios.

People who have a condition or are taking medications that weaken their immune system may not be fully protected even if they are fully vaccinated and have received an additional dose. They should continue to take all precautions recommended for unvaccinated people, including wearing a well-fitted mask.

#4: Know when to stay home.

If you are sick or have symptoms, don’t host or attend a gathering. Period. Get tested if you have symptoms of COVID-19 or have a close contact with someone who has COVID-19. For a list of testing providers in Skagit County, go to our website here.

#5: Travel safely.

If you are considering traveling for a holiday or event, visit CDC’s Travel page to help you decide what is best for you and your family. The CDC still recommends delaying travel until you are fully vaccinated.

If you are not fully vaccinated and must travel, follow the CDC’s domestic travel or international travel recommendations for unvaccinated people. If you will be traveling in a group or family with unvaccinated people, choose safer travel options.

Also, everyone—even people who are fully vaccinated—must wear a mask on public transportation and follow international travel recommendations.

The 5 tips above are nothing new, but they are tried and true. By working together, we can enjoy safer holidays, travel, and protect our own health as well as the health of our family and friends. Happy holidays, everyone!

Public Health Reminder: Masking Still Critical this Holiday Season

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December 1, 2021

The holidays are upon us. As Skagitonians are out and about preparing for holiday festivities, please remember: masking is still critical—and required—in all indoor public spaces AND certain outdoor settings. This includes all local businesses, chain outlets, and grocery stores.

The statewide mask mandate requires that all people five years of age and older must wear a mask in public indoor settings and at large, outdoor events with 500 or more attendees, including sporting events, fairs, parades, and concerts, regardless of vaccination status.

There are some exceptions to the mask requirement, including children under five years of age, and people with a medical or mental health condition or disability that prevents them from wearing a mask. Children between 2 and 4 years of age can, and are encouraged, to wear a mask under close adult supervision. Children under 2 should not wear masks.

Face masks remain an important tool in preventing transmission of the COVID-19 virus. Though Skagit County is just over 60 percent fully vaccinated, there are still many folks, including young children, who are not protected.

Science has shown that masking works. COVID-19 spreads mainly from person to person through respiratory droplets when infected people—many of whom do not exhibit COVID-19 symptoms—cough, sneeze, or talk. Evidence shows that wearing a mask reduces an infected person’s chance of spreading the infection to others.

Furthermore, it is imperative that people wear their mask properly. To be effective, a mask must cover the nose, mouth, and chin, and must fit snuggly against one’s face. For tips on getting the best fit, visit the CDC’s mask guidance webpage here.

Wearing a mask when out in the community is an easy way to show your neighbors and favorite businesses that you care this holiday season. Please help our local businesses operate smoothly this season by following all state and local rules and guidance.

Another great way to ensure that things run smoothly for the holidays is by taking precautions at home. If unvaccinated, please remember that masking is still recommended when gathering with non-household members, especially when indoors. COVID-19 can easily spread in these types of environments, causing folks to miss out on school, work, and fun, festive holiday events.

Have a wonderful holiday season, Skagit! Be well!

Traveling for the Holidays?

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Holidays bring people together. Last year, many of us chose to come together virtually or in small groups. This year, with vaccination rates above 68 percent amongst Skagitonians 12 and older, we expect that folks will be eager to gather—and even travel once again. So, how do you travel safely? And should you travel at all? Below are some helpful tips from the Centers for Disease Control and Prevention (CDC).

First off, the CDC continues to recommend that only those who are fully vaccinated should travel this holiday season. People are considered fully vaccinated two weeks after their second dose in a 2-dose series, such as the Pfizer or Moderna vaccines, or two weeks after a Johnson & Johnson single-dose vaccine.

If you are unvaccinated and MUST travel, the CDC has a list of recommendations below. These recommendations are also for those who have unvaccinated folks in their travel party, including young children who are not yet eligible for the vaccine.

For Domestic Travel

For people who are fully vaccinated

  • Before Travel:
    • You are not required to get tested or self-quarantine if you are fully vaccinated or have recovered from COVID-19 in the past 3 months.
    • You should still follow all other travel recommendations.
  • During Travel:
    • Wearing a mask over your nose and mouth is required on planes, buses, trains, and other forms of public transportation traveling into, within, or out of the United States.
    • Follow all state and local recommendations and requirements, including mask wearing and social distancing.
    • If travel to an area with high numbers of COVID-19 cases, consider wearing a mask in crowded outdoor settings and for activities with close contact with others who are not fully vaccinated.
  • After Travel:
    • Self-monitor for COVID-19 symptoms for 14 days; isolate and get tested if you develop symptoms.
    • Follow all state and local recommendations or requirements.

For people who are unvaccinated

If you are not fully vaccinated and must travel, take the following steps to protect yourself and others from COVID-19:

  • Before Travel:
    • Get tested with a viral test 1-3 days before your trip. Go here for a list of providers.
  • During Travel:
    • Wearing a mask over your nose and mouth is required on planes, buses, trains, and other forms of public transportation traveling into, within, or out of the United States The CDC recommends that travelers who are not fully vaccinated continue to wear a mask and maintain physical distance when traveling.
    • Avoid crowds and stay at least 6 feet from anyone who is not traveling with you.
    • Wash your hands often or use hand sanitizer.
  • After Travel:
    • Get tested with a viral test 3-5 days after travel AND stay home and self-quarantine for a full 7 days after travel.
      • Even if you test negative, stay home and self-quarantine for the full 7 days.
      • If your test is positive, isolate yourself to protect others from getting infected.
    • If you don’t get tested, stay home and self-quarantine for 10 days after travel.
    • Avoid being around people who are at increased risk for severe illness for 14 days, whether you get tested or not.
    • Self-monitor for COVID-19 symptoms; isolate and get tested if you develop symptoms.
    • Follow all state and local recommendations or requirements.

For International travel

Do not travel internationally until you are fully vaccinated. Fully vaccinated travelers are less likely to get and spread COVID-19. However, international travel poses additional risks, and even fully vaccinated travelers might be at increased risk for getting and possibly spreading some COVID-19 variants. If you are not fully vaccinated there will undoubtedly be additional requirements to follow before, during, and after travel.

NOTE: Travel requirements to enter the United States are changing for non-residents, starting November 8, 2021. More information is available here.

What international travelers need to know:

  • Check your destination’s COVID-19 situation and travel requirements before traveling. Countries may have their own entry and exit requirements.
  • When you travel to the United States by air, you are required to show a negative COVID-19 test result or documentation of recovery from COVID-19 before you board your flight. The timing of this test depends on your vaccination status and age.
  • Wearing a mask over your nose and mouth is required in indoor areas of public transportation (including airplanes) traveling into, within, or out of the United States and indoors in U.S. transportation hubs (including airports).

For more information about traveling internationally, go to: www.cdc.gov/coronavirus/2019-ncov/travelers/international-travel/index.html.

Lastly—and as always: Do NOT travel if you were recently exposed to COVID-19, if someone in your party is sick, you are sick, you test positive for COVID-19, or you are waiting for results of a COVID-19 test. To learn when it is safe (or unsafe) to travel, visit the CDC’s travel page here: www.cdc.gov/coronavirus/2019-ncov/travelers/when-to-delay-travel.html.

Skagit County Health Officer Releases Statement on High Case Rates & Guidance for the Holidays

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October 25, 2021

Today, Skagit County’s Health Officer Dr. Howard Leibrand issued the following statement:

Our COVID-19 case rates are increasing once again. The WA DOH data dashboard shows our 14-day rate still hovering in the range of 600 per 100,000 population. At present, Skagit is at 552.7 per 100k over the last 14 days, with a hospitalization rate of 12.3 COVID patients per 100k over the last seven days.

Though cases may be declining in other parts of our state, we are not seeing a sustained decrease in cases here in Skagit. To put it mildly, this is not what Public Health—or our exhausted healthcare workers—have been hoping for.

Reported daily case counts are still extremely high. Local data shows that we have had an average of 59 new test positive cases per day reported to Public Health over the past 14 days, from October 8 through October 21. 

It’s very simple: to recover from this most recent wave and prevent needless deaths, people need to get vaccinated as soon as possible. And with Pfizer, Moderna, and Johnson & Johnson vaccine boosters now available, we are encouraging each and every person to get their booster when eligible to do so.

Unfortunately, we know that there are folks in our community who are still reluctant to get vaccinated. Though our county’s population is 58.2 percent fully vaccinated now, this means that there is still nearly 40 percent of our residents, including children 11 and younger who aren’t yet eligible, who do not have protection against the virus.

Getting vaccinated not only protects you individually, but it slows spread and protects other vulnerable individuals. For our children’s sake—we are pleading with people to get vaccinated today.

Skagitonians need to continue to be stringent about masking up and limiting social gatherings, especially with the holidays coming up. Since the beginning of the pandemic, we have clearly seen spikes in cases after holidays. We cannot afford a spike right now with how high our case and hospitalization rates are at this time.

If you are already vaccinated, please continue to use discretion. If gathering with family or friends who are unvaccinated, use extra precaution—or do not gather at all. Avoid gathering indoors and in poorly ventilated areas. Wear a mask when gathering with folks who are considered higher risk.

If unvaccinated, gathering with others this holiday season is extremely risky. Please know that you are taking a very poor gamble, and putting yours, and your loved ones, health and safety on the line. From state data, we know that unvaccinated 12-64 year-olds are 5-6 times more likely to get COVID-19 compared to those who are fully vaccinated, and 19 times more likely to end up in the hospital with serious health complications. The facts are clear.

Lastly, no one experiencing possible COVID-19 symptoms should be attending any group events, going to in-person work, or in-person school. People with symptoms need to stay home until they can get tested and recover from symptoms. If we do not practice these measures, COVID-19 will continue to spread at alarming rates in our community—causing needless long-term illness, death, and disruption to all our daily lives.

We can still have a wonderful holiday season, and we can always turn around our case trends. Please do everything that you can to help your community in this fight.

Dr. Leibrand has served as Skagit’s Health Officer since 1989.

Gathering safely this Holiday Season

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Although Thanksgiving, Hanukkah, Christmas, and other celebrations are sure to look a little different again this year, things aren’t looking nearly as ominous as they were in 2020! On Friday, October 15th, the CDC updated its guidance for safe Holiday Celebrations. This year’s holiday guidance ensures that with a few precautions, you’ll still be able to gather with family.

So, what is considered safe, and what could be a bit risky this winter? Here’s how to keep yourself and your loved ones safe this holiday season, based on recommendations from the CDC.

Most importantly…Get vaccinated!

Because many generations tend to gather to celebrate holidays, the best way to minimize COVID-19 risk and keep your family and friends safer is to get vaccinated if you’re eligible.

At this time, there is still a percentage of our population that is unvaccinated, including children 11 and younger who aren’t yet eligible. By getting vaccinated, you are doing your part to keep these family members and friends safe.

If you haven’t yet gotten your vaccine, there is still time before Thanksgiving! To be fully vaccinated by Thursday, November 25th, you’ll need to get your first dose of Pfizer by Thursday, October 18th. Want to go the single-dose route? Get your Jonson & Johnson vaccine by November 11th.

To find a vaccine near you, go to https://vaccinelocator.doh.wa.gov/.

Outdoors is best. If indoors, wear a mask.

Outdoor gatherings are still safer than indoor gatherings since COVID-19 spreads more easily indoors than outdoors. Studies have also shown that people are more likely to be exposed to COVID-19 when they are closer than 6 feet apart from others for longer periods of time.

If possible, plan to host holiday gatherings outdoors or in well-ventilated spaces (think a garage with the door open, a back patio, or nearby park). If gathering indoors, plan for people 5 and older to wear well-fitting masks, especially if folks are not fully vaccinated. For kiddos 2-4 years old, a mask is also recommended at this time considering our high transmission rates.

Note: In Washington, masks are required to be worn by all people five and older, regardless of vaccination status, in indoor public spaces, and in outdoor settings with 500 or more people. Beginning on November 15th, masks will also be required at certain indoor and outdoor large, ticketed events.

If traveling, plan ahead and take precautions.

If you are considering traveling for the holidays this year, visit the CDC’s Travel page to help you decide what is best for you and your family.

Some things to note:

Plan to test for COVID-19 before you leave. And remember that testing appointments may be in high demand this holiday season, so if you need proof of a negative test, plan accordingly.

To find a testing location near you, go to www.skagitcounty.net/coronavirus.

Postpone if sick, and when in doubt…get tested!

If you are sick or have symptoms of COVID-19, don’t host or attend a gathering until your symptoms have cleared. It is better to postpone than to potential spread the virus to those you love. If, in the days prior to your gathering, you develop symptoms of COVID-19 or have had close contact with someone who has COVID-19, get tested!

So, what if you’ve attended a party or gathering and are now sick with symptoms?

If you are unvaccinated

  • Stay home for 14 days after your last contact with a person who has COVID-19.
  • Watch for fever (100.4°F), cough, shortness of breath, or other symptoms of COVID-19.
  • If possible, stay away from others, especially people who are at higher risk for getting very sick from COVID-19.

If you are fully vaccinated

  • Get tested 3-5 days after the exposure, even if you don’t have any symptoms.
  • Wear a mask indoors in public for 14 days following the exposure or until your test result is negative.

The holidays are definitely doable this year, we just need to take a little extra precaution. Get vaccinated, wear a mask, gather outdoors if possible, and stay home if sick. It’s as easy as (pumpkin) pie!

Safe & Fun Holiday Ideas

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The holidays are all about tradition. Whether they are things that you’ve done since childhood, or new activities that have been developed over the years, these traditions are what we look forward to each holiday season.

No matter what the tradition is though, it is typically centered around what we do with our family, friends, and loved ones during the holidays. It is no surprise then that this year is especially difficult for most of us.

This year, the guidance is very clear. Continue to practice the same safety measures that we’ve been doing all year long: physically distance, stay home, limit gatherings, wear a mask, and wash our hands. We do these things to decrease the spread of COVID-19, and by doing them, we protect not only ourselves, but our community.

So how do we look forward to holiday traditions when there has been nothing traditional about this year? Well, it is all in the way that we frame things!

This year could be the worst ever for holidays—or—it could be the perfect opportunity to create some new customs for yourself and your family! Think of these 2020 traditions as something that you can incorporate into your yearly festivities, instead of just being a one off.

So where do you even start with building new traditions? We asked the staff here at Skagit County Public Health for some safe and fun holiday ideas that their own families are participating in this year.

These are a few of their responses.

  • “Instead of sharing meals with extended family from different households, we will take turns dropping off meals that we have prepared at each other’s houses. We share the love and the food but not the risk, as we won’t be gathering and eating together inside except with people that we live with.”
  • “We have a family tradition of getting coffee/cocoa and driving around as a family looking at Christmas lights around the county.”
  • “I made individually wrapped holiday treats for all of my neighbors and delivered them to their doorsteps.”
  • “We are making cookies every day between December 12th and the 24th. Twelve different cookies! We plan to plate and wrap them for porch delivery to our nearby friends and family on Christmas Eve.”
  • “Ordinarily we would spend Christmas morning at my sister- and brother-in-law’s place then head to Bellevue to have a massive feast with aunt, uncle, cousins, lots of extended family.  After dinner we walk around the neighborhood to see the lights before driving north to home.  However, this year like Thanksgiving, we are spending Christmas and New Years by ourselves. We make ourselves a special dinner with all the side dishes we like rather than those that we are obligated to make.  My sister and mom live in other states so the three of us have a Zoom chat in the morning.” 
  • “This year, we made salt dough ornaments with our kids. We even made a few hand-print ornaments that we painted and mailed to my parents in Canada. Even though we can’t be with them this year, they will have a little piece of us on their tree.”

Still looking for ideas? Washington DOH has a list on its website that includes:

Giving thanks: In a year filled with challenges, it can feel good to pause and consider the things for which we are grateful, whether that be a person, pet, place or thing. Highlight these bright spots by writing them down or sending notes, texts or emails to people in your life to express why you are grateful for them.

On-screen get togethers: Sure, it won’t be quite the same, but scheduling a few virtual holiday gatherings can take the sting out of being separated. Getting together online to cook, open gifts, decorate desserts, do a craft project, listen to a playlist, or read stories can create a bit of the togetherness we crave. Consider time zones when scheduling, and make sure that any people who are not tech-savvy get help beforehand so they can be included.

Secret gift exchange: Assign each family or friend a name, and ask them mail or do a no-contact delivery of a small gift they make or buy to their assigned person. Open gifts on a group video chat and try to guess who gave what to whom.

Play dress-up: If you have a willing crowd, create a theme for your virtual party. Themed masks, silly hats or ugly sweaters can give everyone something to laugh and talk about.

Remote potluck: Rather than getting together, you can assign dishes to friends and family and deliver them to one another’s homes. Or deliver just the ingredients for a dish or meal. Then, log in to your favorite video chat app to cook or dig in.

Learn a recipe together: Pick a favorite family recipe, share an ingredient list ahead of time with friends or family, and then get together virtually to try cooking or baking. Good times are guaranteed, whether you end up with delicious dumplings or poorly decorated cookies.

Game night: If you thrive on competition, make your virtual gatherings about more than just conversation. Trivia, charades, and even board games, can all work great online. Or try out a virtual bake-off, talent show or a scavenger hunt where teams race to find common and not-so-common items around their house. This is also a fun one to set up for kids so they can connect virtually with friends.

Make a list of some healthy things that you can do this season that will bring a smile to your face. Are your yearly traditions centered around family and friends? How can you adjust these traditions so that you still feel the connection you crave while also being safe and practicing physical distancing.

Yes, this holiday season will be different from previous years. It is normal to feel sad or frustrated about these changes, especially when we have made so many sacrifices since March. It is important to confront these feelings that you may have and work through them instead of burying them away. And remember: this pandemic won’t last forever. Making sacrifices now will mean bigger and better holidays to come.  

If you are experiencing stress due to COVID-19, call the Washington Listens line at 833-681-0211 for support and resources.

In a crisis?

Suicide Prevention Lifeline: 800-273-8255

Crisis Connections: 866-4-CRISIS (866-427-4747)

Crisis Text Line: Text HOME to 741741

Crisis Connections helps people in physical, emotional, and financial crisis get services they need through their 24-Hour Crisis Line, Teen Link, WA Recovery Help Line, and WA Warm Line.

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

Reading Time: 4 minutes

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.