Time to Strengthen Those Family Ties!

by Alan Kagan

Here at the Southwest Council, we offer many presentations, programs, and other opportunities free to the families of Cumberland, Gloucester, and Salem counties. One of the greatest challenges we find is getting that information out and advertised to families, so that they have the chance to take advantage of relevant services. The ‘Strengthening Families Program’ (SFP) is one such program we offer, and it’s my hope that if you’re reading this article, you look further into the SFP (as well as everything else we do) and join up! Even if you are unable, you can spread the word to other families you know too – because between you and me, we’ll make it worth your while!

Our Strengthening Families program is a 7-week program that we’ll hold at any agency, community location, or faith-based organization, as long as they’re able to accommodate the number of adults and youth signed up. In order to participate in our free-of-charge SFP, families must have at least one youth in the 9–15-year age range. There is always food served, graduation gifts, and raffle prizes often given at our events as well! If a family successfully completes the program, there is a graduation ceremony held as thanks for their involvement, along with a parting congratulatory gift basket. 

BUT WAIT, THERE’S MORE!

On top of all of that, if a family refers another family to the program, and the referral successfully completes, the family that made the referral is entitled to a gift card to use how they see fit! 

Now that stipulations and incentives have been discussed, let me get a little more into details about the SFP itself. As mentioned earlier, it is 7 weeks long, and new topics are presented each week, to both the adults and to youth. First, parents and youth are divided into their own lessons, then everyone is brought back together for a family activity and given a chance to discuss what they learned. Topics during parent sessions include (but are not limited to): identifying stressors and changes in youth, the need for “house rules”, and the value of listening and remaining calm during small problems. Topics for youth sessions include dreams and goals, acknowledging parents frustrations and difficulties, identifying their own stressors, rules and responsibilities, and tips for resisting peer pressure.

There is a Strengthening Families program currently in progress every Wednesday from 12-2:30pm at Holly Success Center in Millville NJ- we are only a week in, so it’s not too late to sign up! If interested, email me at alan@southwestcouncil.org! There will be additional SFP’s held in Gloucester and Salem counties as well, so hang tight for further details!

For more information regarding Strengthening Families and other prevention programs and services we provide, please visit us at http://www.southwestcouncil.org/ and explore the tabs. We are also available to reach by phone at (856) 794-1011.

Prevention Before Intervention: The Importance of Mental Health Education in Schools

By: Maria Elena Duca

The United States has seen an upswing in the number of individuals suffering from mental illness. Mental illness has been more prevalent in school-aged children compared to previous years, and continues to increase over time. According to the CDC, data showed that depression and anxiety steadily increased in children over the last decade. Children aged 6-17 that have been diagnosed with anxiety or depression have increased from 5.4% in 2003 to 8% in 2007 and to 8.4% in 2011–2012. (CDC, 2021) This data does not include children who have been diagnosed with behavioral problems, mood disorders, and ADHD diagnoses. Some of these diagnoses go hand in hand with one another, meaning that about 1 in 3 of children diagnosed with anxiety, has behavioral problems as well.  (CDC)

 In situations where mental episodes are addressed by a social worker, the situation has already escalated to a critical point, and the child has already suffered from extreme trauma or stress. These professionals are left to intervene in these situations, that cannot be managed without the necessary social support. This is unfortunate because many schools do not have the necessary counseling or resources to intervene and help the child. Being that suicide is the 2nd leading cause of death among children between ages 10 and 14, and there is a great deal of concern about the impact we have on children’s mental health. According to The World Health Organization, half of all mental health conditions start by 14 years of age, but most cases are undetected and untreated. (WHO, 2020) It is important within schools, that children have knowledge of mental illness and mental wellness before intervention is needed, or it becomes too late.

It’s clear that education, and overall knowledge of mental illness can serve as a preventative tool. So, does this mean schools should offer programs or supplementary teachings on mental wellness and coping skills? ABSOLUTELY YES. Educating on coping skills, and tools to aid in mental wellness for kids will help them recognize stress and anxiety and allow them to cope in a healthy way. The SWC offers these key components in their evidence based programs ensuring that the youth are educated enough to avoid drug use, c and other risky behaviors. In programs such as Too Good For Drugs, Footprints for Life, Keeping it Real and Life Skills Training, we are able to highlight important topics like coping skills and mental wellness techniques. This allows students to better understand how to handle stress and anxiety before intervention is needed. Using the proper structure, content, and method of delivery, our programs are effective and useful to children and adolescent’s 1st through 12th grade.

For more information regarding our prevention programs, please visit us at: www.southwestcouncil.org to explore our “education” tab. We are also available to reach by phone at (856) 794-1011 or (856) 494-4950 .

https://scholarworks.lib.csusb.edu/cgi/viewcontent.cgi?article=2311&context=etd

https://www.cdc.gov/childrensmentalhealth/data.html

https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health

Opportunities for Employment!!

by: Alan Kagan

Are you new to the workforce, and looking to get your ‘foot in the door’ somewhere? Were you one of many who unfortunately lost their job due to the COVID-19 pandemic and in desperate need of work? Or, are you just looking to make extra cash and wanting to find a part time job? If you’ve answered “yes” to any of these questions, NOW is the time to get out there and start applying! There are new reports from across the country talking about businesses in desperate need of help, so what’s the best way to narrow down what’s available? Well, there are numerous ways to find work, each with their own advantages and disadvantages, so let’s review some of those ways below.

This first method was popular pre-smart phones, and that would be checking ads in your local newspaper. Yes, you read that correctly—check out your local newspaper! I know it sounds dated, but checking the ‘help wanted’ section often shows us a lot of LOCAL jobs, which gives can give you an advantage, especially if you live in that area and can apply in-person, rather than applying online and hoping your resume gets to where it needs. If you don’t get the newspaper delivered to you, go to any local store and often times you can buy a paper there or you can reach out to a friend or family member that gets the paper.

The second method I’d suggest is probably the most popular, and that is searching online. Now, there are two ways to go about doing this:

1)      Think of businesses, agencies, or other companies you are interested in working for, and make a list. Next, check out to see if they have websites (or even social media pages), and look for tabs or links that mention career opportunities. This is typically where companies will list job openings.

2)      Another way to online job search is to navigate through some of the many job listing websites out there (i.e. Indeed.com). Companies will often use these sites to reach a wider audience, as thousands of other businesses advertise their job openings on those websites, too. It is convenient because once you find a job you are interested in, you can often upload your resume or any other documentation and send it directly to the business you are interested in.

If you don’t have a computer or the internet at home, and don’t want to ask family or friends to use theirs, you could always head to your local library, which will usually have computers open to the public.

3)      A third method could simply be visiting local businesses that you are interested in working for and asking them if they’re hiring! Whats the worst that could happen? This could also give you an advantage, as mentioned earlier, when applying in-person. Not only might you get to meet the person doing the hiring, but there’s also a chance you could leave a great first impression (so try to look presentable)!

                Need a few extra tips?

a)       Remember to be patient, sometimes things don’t happen right away.

b)      Identify your unique qualifications (what separates you from everyone else).

c)       Network! Talk to people, maybe others know of jobs that have yet to be listed.

d)      Volunteer work- whether it be at the business you wish to work, or anywhere else, it always looks great on your resume!

e)      Clean up your online profiles. Often times, employers will look at social media, and anything questionable you’ve posted may have an impact on you being hired.

Here at the Southwest Council, we go into high schools and teach various skills in-class that might be useful when looking for employment, such as decision-making and goal setting. Our Incorrupitble.Us youth group is also a productive way for teens to get involved and looks great when they set up resumes! As an extension of our coalition, this youth leadership group participates in a variety of community service and awareness projects throughout the community.

We also offer presentations on Coping Skills for adults that might be feeling stressed out or overwhelmed from losing a job or searching for one. For more information, click on one of the links above, or visit us at www.southwestcouncil.org. We can also be reached at (856) 794-1011.

References:

Top 20 Job Search Tips

https://www.inc.com/justin-bariso/desperate-for-staff-this-ice-cream-shop-owner-made-an-unusual-decision-its-a-lesson-in-emotional-intelligence.html

https://www.newsbreak.com/news/2295790132744/fast-food-hiring-frenzy

https://www.businessinsider.com/labor-shortage-hotels-staff-perks-benefits-freebies-fitness-machines-accommodation-2021-6

https://www.news-gazette.com/business/entrepreneurs/its-your-business-restaurants-open-despite-hiring-challenge/article_41d0fb8e-d201-5583-b1b0-feb17b37909e.html

https://nj1015.com/nj-brick-and-mortar-managers-see-strong-end-to-21-survey-says/

4 Parenting Styles: 4 Likely Outcomes

by: Robert Regler

Parents and caregivers have the largest roles in the development of a child. Depending on how you parent your children will impact how they do in the world. Even when you are not around your child, your parenting will play a huge role in their decision making. Depending on the style, parenting can have a positive impact on a child’s development, or it can make a turn for the worst. If a child grows up in a healthy, nurturing environment; they are more likely to have a successful outcome. However, if they are in a neglectful environment, they are most likely to have a negative outcome. Parenting styles can be broken down into four distinct styles: authoritarian, authoritative, permissive, and uninvolved. Each style has their own characteristics and will have different outcomes for the child.

            The first style of parenting we will go over is authoritarian. This style takes on the belief that the child should be seen and not heard. This style of parenting will have structure and rules; however, these rules will be strict and rigid. Those who use authoritarian style parenting rarely take the child’s feelings into consideration. When a child questions these rules, the typical answer with this type of parent will be “because I said so.” This style of parenting is problematic because it focuses on obedience rather than compromise and growth. Children who grow up with this style of parenting often focus their

anger toward their parents and might become dishonest in an attempt to avoid the punishment they have become accustomed to.

            The second style of parenting is authoritative. This style of parenting can be seen as the parallel to authoritarian because it focuses on maintaining a positive relationship with your child. Rather than making rules and expecting your child to obey, these parents will explain the reasoning behind these rules. Consequences will be present if these rules are broken, however the child’s feelings will be taken into account when they are enforced. In addition, things such as praise and a reward system will be present in order to reinforce desirable behaviors. While they do take many aspects of the child into consideration, the parent is ultimately in charge with this style of parenting. Those who experience this style growing up are more likely to make good decisions and typically experience a greater level of success.

            The third style of parenting is permissive parenting. These parents will set rules for their child, but these rules are rarely enforced. They also believe that the child is best off with little interference from the parent. Permissive parents are very lenient and will only step in when there is a major problem. A common phrase these parents will use is “kids will be kids” and play the role of friend rather than a parent. Children who experience this style of parenting are more likely to struggle from a social standpoint and also have a higher risk for health problems. Because their parents do not regularly enforce rules, regulations around junk food consumption are commonly neglected in this type of household.

            The final style of parenting is uninvolved parenting. These parents do not ask their children about their schoolwork, rarely know where their child is, and does not spend time with their child. These types of parents typically expect their children to raise themselves and do not pay attention to the basic needs of their youth. Sometimes this is intentional, however some situations like a single parent working multiple jobs can lead to this style of parenting. Children who experience this style of parenting tend to do poorly in school and sometimes will exhibit various behavioral problems.

            Out of the four parenting styles mentioned, obviously we want to strive for authoritative. This style of parenting has the greatest chance of a positive outcome and has numerous benefits. Some of the other parenting styles have some aspects that can be positive (like the friendship fostered in permissive parenting), however the children are more likely to experience negative outcomes. Parenting is not easy, and no parent is going to be 100 percent perfect. However, we can always adapt and change different aspects as we see fit. One program the Southwest Council offers that can help with this is the Strengthening Families Program. There you can conversate with other parents on what works for them and what might not have been as successful. If you do want more information about this program, you can visit us at www.SouthwestCouncil.org or email us at info@southwestcouncil.org.

Resources

https://www.verywellfamily.com/types-of-parenting-styles-1095045

https://www.parentingforbrain.com/4-baumrind-parenting-styles/

Marijuana is Legalized…Now What?

by: Bethany Vega

This past November on the ballot for New Jersey there was a question posed about the legalization of marijuana. With the final vote count at 67.1% for legalization, it was passed, but now what is next? What can we expect? How will things change? There are so many questions that we seem to have but here is what we do know.

In February, Governor Murphy signed three new laws regarding the legalization of marijuana. According to a NJ.com article, the laws are broken down this way:

●         Law 1:

●        “Establishes rules and regulations for a 21 and older marijuana industry in NJ.”

●        Law 2:

●        “Decriminalizes marijuana for adults.”

●        Law 3:

●        “Establishes written warnings for those under 21 caught with the drug.”

●        A second offense results in the parents or guardian being informed of the underage (18 and under) user. ((There is a proposal to have this with a first offense)).

●        A third offense includes referrals to community programs for drug education and treatment. 

Since legalization is so new, many details need to be ironed out and discussed so we will slowly see more information coming out. Some information that we know of currently is that dispensaries will not be opening yet and not likely open until 2022. Marijuana cannot be smoked out on the streets like we see with vapes and cigarettes, however they are looking at having lounges and places established specifically for marijuana use. Edibles are available but they cannot have cartoon figures, shapes of people or trademarks that children might mistake for candy. Edibles also must show the THC content. The state is adhering to best practices that some of the early adopters of legalization did, and are also taking their time to create a safe and informative process.

Another change that we know of is the decriminalization of marijuana. For someone who is 21 and older, they cannot be arrested for using marijuana and they can have up to 6 ounces of marijuana on them. You cannot legally grow, sell, or purchase marijuana (purchasing changes only if you are a registered medical marijuana patient).

More is to come as details and laws become passed, but the information we know as of now is that legalization will have certain restrictions. Marijuana is still considered an addictive substance according to samhsa.gov. For more information regarding marijuana and the legalization, the Southwest Council, Inc. offers presentations on these topics, as well as various other topics. If you are interested in having a presentation, please reach out to the Southwest Council at info@southwestcouncil.org or by phone at (856) 794- 1011.

The Power of Bonding: Parents and Children

by: Robert Regler

There’s arguably no stronger bond than the bond between parents and their children. Parents play a pivotal role in the development of their children and no one is around a child as much as their parents. While some parents may not be aware at the time, parents play a large role in reducing risk factors in their children and increasing the protective factors. These two factors play a role in a child’s chances in either engaging in delinquent activities as well as abstaining from them. One program the Southwest Council offers for families is the Strengthening Families Program. This program seeks to reduce these risk factors, increase protective factors, and increase bonds between parents and children.

Before I get into the overall makeup of the program, I want to further dive into what exactly risk and protective factors are. Risk factors are biological, psychological, and social characteristics that increase someone’s chances in participating in delinquent behavior. Risk factors for children can range from inadequate supervision at home to parents who use drugs and alcohol around their children. These risk factors increase a child’s chances in engaging in delinquent behavior now or sometime down the road. On the other hand, we have protective factors. It is probably obvious by now, but protective factors are that which decrease a child’s chances in engaging in delinquent behavior. These can include effective supervision at home, positive and effective communication between parents and children, and overall parental involvement.

The Strengthening Families Program is a seven-session for families with a child between the ages of 10 to 14. This program that seeks to increase protective factors while simultaneously decreasing risk factors. Each session covers a different topic that parents and children can take back into their home life. The session begins with a group dinner that the Southwest Council will provide. This gives the parents one less thing to worry about before attending the program and it also gives everyone participating in the program (including staff) to get to know one another. After the dinner has concluded, we split the parents and children up and do two separate sessions. Once these sessions conclude we come back together as a group for the family session. The parent and children sessions are different, but cover a similar topic that will be reinforced in the family session. In addition, each respective session aims to be engaging and tries to add a level of fun. What makes the parent session special is we typically have a diverse group of parents participating that can bring something unique to the table and hope they can learn from one another.

Each session in the Strengthening Families program will have its own individual theme. For example, one of the sessions we cover is peer pressure. We go over with the parents how to help their child with peer pressure and we teach the children how to cope with it. During the family session we go over specific peer pressure situations and even have the parents and children act them out.

The Southwest Council is grant funded, so when we hold the Strengthening Families Program, it comes at no cost to the participants. If you would like more information about this program or would even like to participate in one down the road, please feel free to reach out at (856) 794-1011 or visit us online at www.southwestcouncil.org.

Seasonal Affect Disorder Part II

by: Robert Regler

A couple of years ago I wrote an article about the Wintertime and how it can lead to Seasonal Affective Disorder (SAD). Typically, in the Winter, people are exposed to less sunlight and that leads to less serotonin being released and an increase in melatonin in the body. With Spring right around the corner, it would seem that we are out in the clear, however SAD is something that is not exclusive to the Winter. While the symptoms may change, SAD is something that can occur even in the warmer months and can impact almost everybody.

            SAD in the wintertime is typically associated with weight gain, low energy levels, and oversleeping. SAD in the Springtime brings on another set of problems. Rather than having problems associated with lower energy levels, the symptoms commonly seen in the Spring stem from the change in season and time. They can include insomnia, weight loss, and anxiety. Problems with insomnia stem from a biological perspective. Your body in the Winter creates more melatonin due to the limited window you can be exposed to the Sun. Melatonin is associated with tiredness, which leads to the ability to sleep easier. In the Spring, the window for Sun exposure is much greater due to the effects of daylight savings time and the Earth changing positions around the Sun. Because your body has adapted to the previous increase in melatonin, it will have a more difficult time falling asleep at night when it is not as readily available. Ultimately for some, this can lead to a difficulty falling asleep while their body adapts to this chemical shift.

            Weight loss is something that if done right can be a beneficial and healthy thing. However, the type of weight loss stemming from SAD is a different story. When Springtime hits, you will probably realize that Summer is right around the corner. Summertime typically involves spending more time outside and around people. A very popular Summer activity is going to the beach. A lot of people want to get their bodies Summer ready, however some do this in an unhealthy manner. This is where the second aspect of Spring SAD comes into play. In an attempt to look “good” for the Summer, some people will have a decreased appetite. This decrease in appetite can lead to weight loss, but in an unhealthy way. This can deprive the body of nutrients and lead to more problems down the road.

            The final thing Spring SAD does is increases levels of anxiety. With the warmer weather ushering in, more and more people will be spending time outdoors and enjoying fun activities. For those who are unable to partake in those activities right as the temperature changes might feel, feelings of unease. The perception might be that everyone is out enjoying their lives except for themselves and this might overwhelm them. This is definitely a case-by-case basis, however in the age of social media where people where people can readily see what others are doing exposure to these thoughts are bound to happen.

Even though SAD is a real and serious condition, Spring SAD typically goes away around mid-April. This is because your body will have time to re-adjust to the season and regulate itself. A lot of the problems stemming from SAD have to do with your body’s exposure to sunlight. Once your body is able to regulate, it should get back to normal within about month. Other things you can do to conquer SAD are exercising and focusing on eating healthy. If you are interested more on this topic or anything similar, the Southwest Council provides free presentations for parents, community members, and schools. If you are interested in having a presentation, please feel free to reach out at (856) 794-1011 or visit us online at www.southwestcouncil.org.

Resources:

https://www.southuniversity.edu/news-and-blogs/2016/08/spring-can-bring-showers-of-depression-35284

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

https://www.sleepscore.com/feeling-springtime-fatigue/#:~:text=In%20the%20winter%2C%20we're,few%20weeks%20as%20we%20adjust.

Alcohol Portrayal in the Media

by: Adrienne Davis

A long time ago in a galaxy far, far away I was a high school student. For most people, our adolescence is cultivated by friends, family, and our environment. However, we do not often think about the effect media can have on our attitudes and thoughts towards substances such as alcohol. What thoughts come to mind when we hear the word alcohol? In films, we may see a teenage comedy where the goal is to get as much liquor as possible. A television might show us a friendly drunk uncle that comedically stumbles into a family dinner. Even our favorite genres of music have songs that heavily reference alcohol as the catalyst to a good time. We will explore the scope of the issue and how alcohol is marketed in media.

Underage drinking and adolescent attitudes toward drinking alcohol are concerning. A study found that 19% of young people aged 12 to 20 years reported drinking alcohol and 11% reported binge drinking in the past 30 days. 8% of 8th grade students and 29% of 12th grade students reported drinking alcohol during the past 30 days, and 4% of 8th grade students and 14% of 12th grade students reported binge drinking during the past two weeks.

There can be a multitude of reasons as to why an adolescent tries alcohol for the first time.  Peer pressure, easy access, or environment could all be factors in introducing younger people to the concept of alcohol. However, the presence of media should not be ignored. A study for Preventing Chronic Disease analyzed portrayals of alcohol in adolescents’ favorite television shows. The study found that more than 756 alcohol portrayals across 180 episodes of television. Northwestern University conducted a study where they found that 22.4% of songs on the Billboard’s Hot 100 list mentioned alcohol. Boston University and Johns Hopkins University looked at Billboard’s listings of the most popular songs from 2009-2011 in which 720 songs were identified as mentioning alcohol in some form. “According to the study, the brand names were associated with wealth 63.4% of the time; sex, 58.5%; luxury objects, 51.2%; partying, 48.8%; other drugs, 43.9% and vehicles, 39%. These brands all had a spike in sales while the songs that mentioned them stayed at the top of the charts.” (Hilliard 2020) There are even algorithms on social media websites that specifically market alcohol brands.

What is the solution? Blocking all forms of media is easier said than done. There are practical ways that we can discuss how alcohol is portrayed in the media. Southwest Council has initiatives such as Drugs Over Dinner that encourages parents to open the lines of communication and speak with their children about drugs and alcohol. Our prevention programs like Media Ready and Lifeskills Training discuss the ramifications of alcohol and other drugs in media as well as teaching valuable skills that enable adolescents to resist the peer pressure of alcohol. Incorporating these ideas can go a long way to combating the negative images of alcohol that we see in the media. For additional information and resources can be found at https://www.southwestcouncil.org/.

Codependency and Substance Abuse

by: Adrienne Davis

Have you ever been in a three-legged race? Essentially, two people fasten themselves together with their complementing left and right legs and attempt to run a race with the hindrance of their limited mobility. The jovial nature of the game encourages teamwork and communication. While the game is meant to be completed in short periods of time, imagine a world in which you are tied to the other person indefinitely. Now, you are relying on the other person to move, walk, work, function, and live. What was a fun backyard game has turned into a burden to living your daily life. This twilight zone scenario may seem to be an over-the-top question, but there are people who unconsciously live their lives this way. While they may not be physically attached at the hip, there is a phenomenon that intertwines people in their everyday lives. The concept of codependency ties people together both socially and emotionally.  

Codependency refers to a relationship in which there is a behavioral and emotional dependence wherein one person is preoccupied and consumed by another.  Someone who is codependent will ignore their own needs in favor of meeting the needs of another person. While codependency is not in and of itself classified as a personality disorder by the DSM-5, it is an overlapping component of several personality disorders such as Borderline Personality Disorder (BPD) and Dependent Personality Disorder (DPD). An individual exhibiting codependent tendencies may display moments of denial, compliance, low self-esteem, and avoidance. They may deny or minimize their own feelings in order to cater to another person. Someone with codependency could be self-deprecating, have difficulty making decisions, or consider themselves unworthy compared to others. Loyalty to the point of shunning their own morals and values in favor of defending the other person is a common occurrence. Lacking boundaries, codependents avoid the reality that the other individual is capable of being independent and offers unsolicited advice.

Codependent relationships come in many forms but can add another layer of toxicity when substance abuse is involved. Addiction plays a large part in the intricacies of codependency and can lead to the mutual destruction of both the addicted individual and their codependent counterpart. Substance abuse refers to the chemical and physical need for drugs like alcohol or opioids. An individual who is experiencing substance abuse can run the risk of damaging or severing relationships outside of their codependent relationship. Codependency could also lead to the addicted person delaying their treatment in order to adhere to the codependent individual who is, unwittingly, relying on their addiction to maintain the essence of their dynamic.

            How can we break the cycle? The first step to being released from the harmfulness of codependent relationships is becoming aware. Recognizing the signs of what makes an individual codependent can help to break these patterns. Next, individuals should recognize their value and rearrange their relationships. Setting physical, emotional, and financial boundaries with the other person reestablishes the parameters of the codependent relationship. Lastly, a person should seek help if they find themselves in this toxic pattern. Therapy and treatment for both codependency and substance abuse could lead to healthier relationships. Agencies such as the Substance Abuse and Mental Health Services Administration (SAMHSA) https://www.samhsa.gov/ and Southwest Council, Inc.  https://www.southwestcouncil.org/ offer resources, treatment, and services for these concerns.

https://americanaddictioncenters.org/rehab-guide/codependent-relationship

https://dualdiagnosis.org/codependency-substance-abuse/

https://www.recovery.org/four-steps-to-break-the-shackles-of-codependency/

Training Your Body and Mind

by: Robert Regler

If you ever meet me in person, I can and will bring up my love for martial arts. I am someone who grew up around martial arts all my life and continue to practice them to this day. There are many benefits to picking up some form of martial art, with the most obvious being the physical benefits. However, martial arts have another benefit to them that some people are not aware of. Despite a lot of misconceptions, martial arts are something that can help one’s overall wellbeing. While the physical benefits are there, martial arts provide one with numerous mental health benefits. Whether it is providing an outlet for stress buildup or feeling a part of a community, martial arts can help almost everyone improve their overall mental health.

            I think because of the media, martial arts (and most combat sports) get a bad

reputation. The main misconception is that martial arts is something that promotes violence and aggression. The reality of the situation is most instructors will promote only using the techniques for self-defense. They want people to learn how to protect themselves in a dangerous situation rather than create them. In fact, a lot of martial arts will teach you ways to neutralize a situation rather than escalating it.

Martial arts provide people with more than just punching and kicking techniques. For one, it provides them with a sense of community. Since you are going to be around the same people in such close proximity, these individuals become a pseudo family to you. Being surrounded by like minded individuals promotes teamwork, dedication, and structure. Though there can be some outliers, most martial arts facilities promote a supportive environment where everyone wants you to succeed. A lot of times you will rely on a partner for training, and they will rely on you. When I first joined my mixed martial arts gym, I was shocked at the level of support I received from people I just met and how ready they were to help me. This kind of social interaction is not only good for overall mental health but can also become a preventative factor for problems down the road like dementia.

            One clear mental benefit martial art has is stress management. After a hard day at work, hitting pads, striking a bag, or grappling with a teammate does wonders for relieving tension (especially if you have a desk job). It gives your mind a break from anything that might be currently bothering you and provides a positive outlet. Rather than facing the temptation of handling stress in a negative manner, you already have a great outlet. Not only are you alleviating stress, but you are also getting a great workout in. The workout will also help release endorphins in your brain that are related to feelings of happiness and joy.

            Whether you are training to get a good workout in or to relieve some stress, martial arts can have a place in many people’s lives. The physical benefits are clear, but the mental benefits are there too. If you are interested in pursuing a hobby in martial arts remember that the environment is very accepting and there should be nothing to worry about.  If you are interested more on this topic or anything similar, the Southwest Council provides free presentations for parents, community members, and schools. If you are interested in having a presentation, please feel free to reach out at (856) 794-1011 or visit us online at www.southwestcouncil.org.

Sources:

https://cmbt.com.au/blogs/combat/the-mental-health-benefits-of-combat-sport

https://www.onefc.com/lifestyle/7-misconceptions-most-people-have-about-training-in-martial-arts/

https://www.mercycare.org/bhs/services-programs/eap/resources/health-benefits-of-social-interaction/#:~:text=Benefits%20of%20Socialization%3A,let%20them%20confide%20in%20you

https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-019-0329-5

Eastern Medicine: Does it Have a Place Today?

by: Robert Regler

Pain management has seen numerous looks throughout the years. Not too long ago, doctors used to prescribe prescription opioids at alarmingly high rates for today’s standards.  Doctors in the 1900’s were simply unaware of the domino effect that opioids would have on society and the epidemic we would be facing today. They would prescribe them too often and give more than needed. Now that we are aware of the dangers that opioids can present, the world is seeking alternative ways to combat chronic pain. Something that has become increasingly popular in the recent years has been Eastern medicine. Though it has been around for centuries, Eastern medicine has been become increasingly used today. However, what exactly is Eastern medicine and is it enough to replace the system we have today?

            Contrary to its name, Eastern medicine encompasses more than just something you take when you are feeling sick. Eastern medicine can include acupuncture, diet, herbal therapy, meditation, exercise, and massage. Eastern medicine believes that the body is capable of healing itself, however it needs assistance to get there. The human body contains trillions of cells that work together to keep the body flowing into its everyday state. When the body becomes sick, these cells work together to bring balance back. Though Eastern medicine focuses more on the energy your body radiates, it essentially follows this ideology. Things such as acupuncture, massage, and diet can all help the body recover by keeping your body healthy and ready to combat sickness.

            Even though Eastern medicine seems like a viable alternative for treating pain management, the jury is still out on some practices. For instance, even though many states are moving towards acupuncture therapy as an alternative to prescribing opioids, there still is not enough evidence that proves its effectiveness in treating chronic pain. Though there have been testimonials promoting it, we still do not have enough evidence to promote it as an effective practice. However, some aspects of Eastern medicine are proven to combat overall illness. Some aspects promoted in Eastern medicine such as exercise and a well-balanced diet are proven to keep the body healthy.

            Even though the jury is still out on Eastern medicine as a 100 percent alternative to prescription opioids, it might be worth asking your healthcare provider about alternative treatments to pain management. If anything, it can be used as something that can help speed the process of healing. There are things we can do on an everyday basis to prevent our bodies from becoming sick that all stem back to an Eastern medicine philosophy (such as exercise and diet). With some research and a doctor’s guidance, these practices can start to see an uptick in the use of Eastern medicine. If you do have any questions you can contact the Southwest Council at (856)-794-1011 or visit us online at www.southwestcouncil.org.

Sources:

https://saferlockrx.com/7-alternatives-to-opioids-for-pain-management/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/chinese-medicine

https://www.bandgrip.com/blog/the-body-is-built-to-heal-itself-but-sometimes-it-needs-help

https://www.healthline.com/health-news/acupuncture-over-opioids-for-pain-relief

On the 12th day of Christmas, my true love gave to me…. A NEW HABIT!

by: Alan Kagan

With the holidays quickly approaching, many of us will begin that ‘tried and true’ tradition of coming up with a resolution to start our New Years’ off on the right foot. Typically, it’s something we’ve been neglecting (i.e., drinking more water, exercising, eating vegetables), and with these new resolutions we intend to ‘fix what’s broken’. Of course, whether we stick to those new habits is a whole other story! Some of us have a hard time following through and ultimately give up, but that’s not always the case. So how do people successfully stick to their New Year’s resolution, you ask?

According to an article on healthline.com, it takes an average of sixty-six days for a new behavior to become automatic? That number is daunting, I know! Instead, let’s break that number down into something a bit more manageable. As they often say, take ONE day at a time and don’t expect changes overnight. So in keeping with the holiday spirit, let’s try and tackle TWELVE days first.

·         Instead of ‘two turtledoves’, let’s try eating two servings of vegetables!

·         Forget ‘three French hens’, let’s try three sets of jumping jacks!

·         Who needs ‘five golden rings’ when you can have five 8oz servings of water!

On second thought don’t answer the one about five gold rings, but you get the point. Especially with us all in the midst of a pandemic with no sure ‘end-date’ in site, it is rather important that make an attempt to keep our resolutions intact, especially if it has to do with our health. The following are tips to help you stay on track, and motivated!

1.       Make sure your resolution is REALISTIC! The easiest way to fail is to make your resolution unattainable.

2.       Plan your resolution in advance, not last minute.

3.       Make an outline, and be sure to include possible negative temptations, any personal strengths, and friends or family you can count on for assistance.

4.       Talk about it! Make sure friends and family are aware to better support you.

5.       Track your progress! Short term goals are easy yet satisfying. Did you drink your daily recommended amount of water? Good Job!

6.       Stick to it! With every passing day, it should be easier and easier to make to make that new resolution a habit.

Sunday, December 20th will leave you exactly twelve days left in the month before the New Year. Plan now and start that NEW HABIT!

Resources:

https://www.gaiam.com/blogs/discover/10-tips-to-help-you-keep-your-new-year-s-resolution

https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit

Dealing with those virtual ZOOM blues

by Alan Kagan

Remember those Monday morning work meetings? I do. Gathering around with your fellow employees, the smell of fresh coffee in the air and the chatter of past weekend happenings. Who would’ve thought those mandatory get-togethers would be things of the past? Sure, some people are still working ‘in-person’ for those types of meetings, albeit a little differently with masks and social distancing guidelines in place, but for the rest of us working from home, ZOOM has become our new normal.

“Is this thing on?”

“Your mic isn’t working”

“My screen says ‘poor’ internet connection”

If you’re using ZOOM as often as I am, whether it be for work, personal time with family, or schooling, you’ve likely used one or more of those lines. Since COVID-19, we’re on video calls more than ever before, and frankly, many find it exhausting. But what exactly is it that’s tiring us out?

Being on a video call “requires more focus than a face-to-face chat”, according to Gianpiero Petriglieri, an associate professor at Insead, who explores sustainable learning and development in the workplace. “Video chats mean we need to work harder to process non-verbal cues like facial expressions, the tone and pitch of the voice, and body language; paying more attention to these consumes a lot of energy. You cannot relax into the conversation naturally.” On top of our attempts to interpret facial expressions and other forms of body language, there is also the added pressure of having “all eyes on you”. I’d equate that feeling to being on stage, and unless you have a knack or love for acting, it tends to cause a lot of stress. Giving an everyday speech in person is a lot different than delivering one on camera. In person, your audience often looks away, or down at the floor, or get distracted by someone else in the room; on a video call, everybody is watching YOUR screen. Talk about anxiety!

Add that to the stress and emotional turmoil of being home constantly, getting your children up and ready for their virtual classes, and meeting those work deadlines, it’s no wonder most of us are feeling those ZOOM blues.

So how can we alleviate these feelings in an increasingly virtual world?

If you don’t need to be on ZOOM, then avoid it! Take time for yourself and engage more in activities or hobbies that you’ve always enjoyed, to help reset your mind. Go for walks, try some new recipes, listen to old music. And if you must be on ZOOM calls, make sure to take breaks and stretch when you can! In order to keep our virtual lives separate from our everyday lives, be sure to set boundaries. Buffers, like mentioned above, allow for easier transitioning from your work persona to your private.

Resources:

https://www.bbc.com/worklife/article/20200421-why-zoom-video-chats-are-so-exhausting

https://consoltech.com/blog/8-tips-for-overcoming-zoom-and-virtual-meeting-fatigue/#:~:text=Most%20of%20the%20time%2C%20taking,20%20seconds%20every%2020%20minutes.

Changing Landscape of Prevention in COVID

By Adrienne Davis

What is the new normal? ‘Normal’ is certainly a relative term, but we have previously known normal to be the average, typical, standard, or expected. While we, as individuals, are not living a singular experience, we have all been required to re-define our version of normal under the exhaustive force that is COVID-19. This pandemic has affected the way we manage family, work, employment, travel, health, and school/education. The impacts have ranged from minor inconveniences to tectonic upheavals in a person’s livelihood. One aspect of society that has been severely altered are those who grapple with addiction.

Addiction is widely known to be a continuous struggle. The DSM-5 categorizes substance use disorder as a disease in which an individual has a compulsive dependency on a drug despite the harmful consequences. Just as our lives were unable to take an intermission in the wake of this pandemic, addiction is not something that would yield at our request. While studies are still being done on the short-term and long-term effects of COVID-19, educated guesses are still being made that it will have a negative impact on those struggling with addiction. “…People with compromised health due to smoking or vaping and people with opioid, methamphetamine, cannabis, and other substance use disorders could find themselves at increased risk of COVID-19 and its more serious complications—for multiple physiological and social/environmental reasons.” People in recovery from addiction may have added barriers such as not being able to access medications that aid them in their recovery. They could also be experiencing stress and difficulty coping during this time.

What can be done? Prevention before and during coronavirus should be an ongoing conversation. While we are utilizing many of the same elements of prevention, the tools needed for community members to access services has had to adapt. Prevention and treatment services, in many cases, have changed to an online platform in order to meet health safety needs and guidelines. Programs ranging from evidence-based school curriculum to recovery programs such as Alcoholics Anonymous (AA) have become virtual. While it may not have the same feel of face-to-face interaction, keeping in contact with these services is vital. The Southwest Council is on the case. The services we provide involve so much of the community. We collaborate with schools to implement evidence based curriculum, form coalitions with community leaders, and provide treatment services for those individuals struggling with addiction.

The Southwest Council youth groups like Incorruptible.us and initiatives formed by Partnership for Success are exemplary models of the prevention goals that we continue to strive for during this time. Throughout this hectic time, Southwest Council hopes to be a continuous resource for our community. To utilize our services, or if you have questions, you can call 856-794-1011 or https://www.southwestcouncil.org/.

Equity vs Equality

by: Adrienne Davis

One of the most alluring aspects of diversity is that we embrace and celebrate our differences rather than enabling the notion that we are all the same. We can commemorate different cultures, religions, traditions, and values while still treating others as equals. However, in some cases we should strive for equity rather than equality. Equality is the concept that we are all the same whereas equity is a concept that comprehends our differences and provides us with the tools needed to have equal opportunities for success. As human beings we are all equals. However, when it comes to issues such as health and substance abuse, there are disparities in how different cultures are affected. The African American and Black community is disproportionately affected when it comes to substance abuse.

As it relates to health disparities, the African American/Black community is at a disadvantage. Our community is more likely than non-Black counterparts to have higher rates of obesity, heart disease, diabetes, cancer, and mental health concerns. While each of these are serious and life-threatening issues, substance use disorder is a disease that requires more than mild vigilance. Black and African Americans make up, approximately, 13.2% of the U.S. population. A study completed by the National Survey on Drug Use and Health showed that 2.2 million African Americans were suffering from substance use disorder (SUD). 1.1 million, or 3.6%, of the community reported that their Substance Use Disorder was co-occurring with a mental illness.  “In 2017, non-Hispanic Blacks had the highest percentages of opioid-related overdose deaths and total drug deaths attributed to synthetic opioids when compared to other race/ethnicities and the national population.” (SAMHSA 2020) Despite non-Hispanic whites experiencing higher rates of overdose for substances such as opioids, Black and African American individuals are experiencing a higher rate of change. These alarming statistics illustrate that despite making up a smaller percentage of the overall U.S. population, the Black community is over-represented when it comes to substance use.

This is where equity is going to play a major role. Recognizing that there is a difference in how the problem is allocated throughout the population should indicate that we may need different approaches as it pertains to strategy and treatment.  There have been immense and significant strides in the prevention and treatment of substance abuse. The Substance Abuse and Mental Health Services Administration (SAMHSA) has a Strategic Prevention Framework dedicated to addressing substance abuse issues. The steps include assessing the needs of a community, understanding the capacity of resources at your disposal, planning strategies, implementation of an action plan, and evaluation of the outcomes. One of the key principles to this framework is cultural competency. Understanding the needs, values, and underlying causes of health disparities within the Black/African-American community is essential in beginning to address the discrepancy as it relates to substance abuse. The underlying causes of health disparities can vary from lack of economic resources, limited access to health care, delayed treatment, limited access to treatment, cultural barriers, or environmental concerns. Appropriately tailoring strategies of prevention and treatment to the needs of the Black/African-American community being affected by substance abuse is vital for incremental change to occur.

The way we approach communities of color and substance abuse needs to be an ongoing conversation. Building trust, focusing on harm reduction, developing culturally relevant resources, and offering cultural alternatives to mainstream substance use disorder services are among a few of the opportunities to bridge the gap of service. Agencies such as the Southwest Council, Inc. implement coalition work, prevention, and treatment services to a multitude of cultures in this unending quest for solutions.  https://www.southwestcouncil.org/ 856-794-1011

References

https://www.cigna.com/static/www-cigna-com/docs/health-care-providers/african-american-health-disparities.pdf

https://www.samhsa.gov/data/sites/default/files/reports/rpt23247/2_AfricanAmerican_2020_01_14_508.pdf

https://www.ahrq.gov/sites/default/files/wysiwyg/research/findings/nhqrdr/dataspotlight-opioid.pdf

Substance Abuse and Mental Health Services Administration: The Opioid Crisis and the Black/African American Population: An Urgent Issue. Publication No. PEP20-05-02-001. Office of Behavioral Health Equity. Substance Abuse and Mental Health Services Administration, 2020.

Camp YEY

by: Bethany Vega

Planning is continuing for one of the Southwest Council’s beloved programs- Camp YEY. Camp YEY is a weeklong leadership day camp that runs each August.

Camp YEY is heavily attended by youth who have been provided evidence based programs from the Southwest Council, Inc. during the school year, but it is open to all who would like to attend. Camp is eligible for youth going into grades 4 through 8 and those entering high school may apply to be Counselor Assistants.

Camp YEY has been running since 2006 and is an enjoyed program by staff at Southwest Council. The staff is always hard at work starting in January with planning and preparing for Camp YEY, whether that is creating a lesson on a new life skill or developing new activities for campers. One of the things I love to see, from a Camp Director view, is the excitement staff shows when talking about their memories from last year and learning who their team partners are (and coming up with ways to get the campers excited for the week).  Kevin Allen, Interim Director of Prevention Services says his favorite part of Camp YEY is, “Seeing the discussions we have about leadership come to life during the week of camp. So many campers and CAs show leadership qualities throughout the week; CAs lead their teams and step up to help Camp Counselors when needed, and campers can be seen encouraging one another during activities all week long.  Seeing staff, CAs, and campers enjoying the summer together just can't be beat.”

I asked Robert Regler, a Prevention Specialist at Southwest Council, how he feels the youths’ lives are impacted during the week. He responded, “These kids get valuable time to improve on their leadership skills, public speaking, and get to have a fun time while doing so. It’s a nice way for them to develop these skills without having a ton of pressure on them” says Regler.  When the Prevention Specialists provide evidence-based prevention programming in the classroom the following school year, students that were campers recognize the Southwest Council staff and talk about how much fun they had at camp and ask about the activities for next year.

We get to see a change in the campers during the week. Some are shy or nervous the first day and by the end of the week they are vocal and encouraging to not only their team, but other teams as well. Ashley Mallon, who is a Prevention Specialist with Southwest Council said it best, “I see so many kids show up not knowing anyone and although nervous, they reach out and make friends. Some start off so quiet on Monday, and then by Friday, are being chosen for a leadership award. I see youth who are scared of heights, overcome their fear and climb the rock wall. Kids who see a craft and automatically throw their hands up in defeat; instead- slow down, listen, and create. It may only be a week, but it's a week of opportunities they may never have had. “

Camp YEY offers a variety of activities for youth while they are there. From gaga ball, and swimming in the lake, to archery and the high ropes course. So many campers talk on the buses to each other about how they went down the zip-line and encourage others to go on it. Christa Mazzeo, Prevention and Recovery Services Coordinator, said that one of the things she believes campers love the most is, “The ropes, and camp store, but also the team leaders.”

The fun does not stop there for the youth as we include the family in the fun! On Fridays family members of the campers are able to attend our Family Fun Day. This day is filled with a carnival like experience and lets the youth show off their team cheers, posters, and have an award ceremony. Lunch is provided for all who attend free of cost, all we ask is that we are made aware of how many members will be attending so we have enough for lunch.

Pre-registration opened April 1st, 2020 and is still currently open and taking registration for all age groups. Any campers who are going into grades sixth through eighth will be a part of week 1 and any campers going into fourth through fifth grades will be a part of week 2. When the camper is registered they must send in the consent to treat form, Camp Edge waivers, and current immunization records to be counted as fully registered for Camp YEY. Those who have sent that information in and it has been received by the registration team will receive an email stating their camper is fully registered for Camp YEY.

Camp YEY is a fantastic way for youth who do not have the opportunity to attend a summer camp to participate in the summer camp fun and have that experience. From being an event that not only youth but staff as well look forward to during the year, we work hard in creating memories and skills that will enhance the wellbeing of youth. For more information please visit www.southwestcouncil.org/campyey or www.facebook.com/campyey. Any questions please feel free to reach out to Camp Director, Bethany Vega, at campyey@southwestcouncil.org or (856)-794-1011 x 323.

Coping Skills

by: Adrienne Davis

How did you deal with pain when you were a child? Whether it was the physical pain of scraping your knee, or the emotional pain of not getting something you desired, everyone has their own way of reacting. Some people immediately cried; others looked to their mom or dad for comfort; and some people brushed off those feelings to move on to something else. These behaviors might be the actions of children, but we carry some of these behaviors into our teenage and adult years. Despite having different backgrounds, upbringings, education, friends, or family, we all have our own ways of coping.

Coping is simply the act of dealing with our feelings, problems, or responsibilities. The average person has both internal and external factors that they must cope with on a daily basis. External issues such as work, marriage, family, substance abuse, interpersonal relationships, or environment can have a significant impact on our day-to-day mental health. Internal stressors such as depression, anxiety, low self-esteem, or negativity only compound a person’s everyday problems and responsibilities. All of these issues and feelings could, potentially, be overwhelming. However, whether we realize it or not, we all have both healthy and unhealthy ways of dealing with these external and internal situations.

Being able to face the worst part of ourselves, or the horrific circumstances we can find ourselves in, can feel like an insurmountable task. Instead of confronting these challenges head on, sometimes escapism or self-sabotage appears to be the easiest option. This is when unhealthy coping skills become a pattern of our everyday lives. Unhealthy coping is when we latch on to something that feels gratifying in the short-term but can have negative long-term consequences. Overeating, oversleeping, procrastination, lashing out, self-harm, or substance abuse are all examples of unhealthy coping. Unhealthy coping can range from grabbing late-night fast food after a stressful day to abusing alcohol as a way of numbing emotions. Often our unhealthy ways of coping can become a larger part of the problem we were looking to escape from in the first place.

Luckily, there is always an optimistic alternative. Healthy coping skills are short-term strategies that can have positive long-term consequences. Choices for healthy coping skills are diverse and plentiful. Arguably, the best part of healthy coping is that it can be tailored to the needs and personality of the individual. Exercise, meditation, journal writing, reading, laughing, spending time with friends, or playing with a pet are a just a few examples of positive, healthy coping. While it may take time to problem-solve or confront our stressors head-on, there are many beneficial strategies we can utilize in an effort to not be overwhelmed.

One of the most advantageous coping skills is the ability to ask for help. Asking for help can be a difficult step to take for some. However, whether dealing with a hectic workday or the struggles of substance abuse there are resources available when an individual chooses to take that step. Seeking the help from a licensed counselor can assist with stress, anger, or depression. For substance abuse resources and counseling, the Southwest Council is an available option for Cumberland, Gloucester, and Salem County. https://www.southwestcouncil.org/ 856-794-1011.

A guide to improve PHE (Personal Hygiene Etiquette)

by: Alan Kagan

You know the old saying, “Idle hands are the devil’s playthings”?

Well, I bet you didn’t know this 15th century line refers to act of hand washing, and when lacking it can lead to the spread of viruses and other illness, like that of the Bubonic Plague.

Okay, okay, so I made the last part up.

“Idle hands are the devils playthings” has nothing to do hand washing.

And the bubonic plague? Spread by infected fleas.

Not properly washing your hands can lead to illness? Now that is a fact.

Proper and effective hygiene and its role in fighting the spread of viruses are as clear and evident now as it’s ever been.

Turn on the news and in between the segments, ‘headcounts of citizens battling COVID-19 complications’ and ‘lack of N95 masks and surgical gloves at hospitals’, doctors and other medical personnel are addressing (and stressing) the importance of proper hygiene.

Yes, we were all taught how to wash our hands.

Yes, we were all taught to cover our mouth when we sneeze or cough.

But do we really (really) know how to wash our hands, and the proper etiquette for sneezing and coughing?

• Before COVID-19, did you put a little soap in your hands, scrub them around a bit in the time it’d take you to blink twice, rinse, and that’s it?

• Before COVID-19, did you wash or sanitize your hands EVERY time you handled money?

• Before COVID-19, did you use your hand to cover your sneeze or cough?

• Before COVID-19, did you wash or sanitize your hands after said ‘sneeze or cough’?

According to the website Healthline, “The average sneeze or cough can send around 100,000 contagious germs into the air at speeds up to 100 miles per hour. These germs can carry viruses, such as influenza, and others which cause the common cold.” According to the CDC, it is also how Coronavirus is most commonly spread.  

If anything, this outbreak of COVID19 should have us all reflecting of on our own hygiene etiquette, and if there is something we can change immediately to help prevent the spread of dangerous viruses in the future.

Anyone can wash their hands with soap and water, but it’s how you wash them that’s most important. As mentioned earlier, adding some soap, quickly rubbing your hands together and rinsing will surely help, but if you want to maximize your chance of ridding yourself of those germs, follow these steps as written on the CDC’s website:

1. Wet your hands with clean, running water and apply soap.

2. Lather your hands by rubbing them together with the soap. Make sure you focus on backs of your hands, between your fingers, and under your nails.

3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.

4. Rinse your hands well under clean, running water.

5. Dry your hands using a clean towel or air dry.

“Scrub” is written in italics, as the act is just as important to hand washing as the soap is. When you scrub your hands, the germs are loosened so that they can be rinsed off afterwards.

Now that we’ve discussed proper hand washing (especially with people sneezing and coughing everywhere) we can focus on the correct way to COVER your mouth! I get it, a sneeze is coming and instinctually you raise your hand up to cover those germs. While it does help in that regard, we may forget to wash our hands or sanitize immediately after, and as a result spread our germs as we touch other surfaces.

What you should be using when you sneeze or cough is a tissue, which you can immediately dispose of afterwards. If you’re like me and don’t carry around a box of Kleenex everywhere you go, the best alternative is to sneeze into your elbow. That way you help block the spread of germ droplets and your hands aren’t immediately contaminated.

Still, I stress the importance of hand washing, and if you have the chance to do so, do it.

Door handles, cell phones, money, shopping carts, calculators, pens, desks, your steering wheel, bathrooms, kitchen counters. They all have the potential to carry germs, and not everybody is up to par on proper hygiene etiquette. The one thing you can control is washing your hands before you eat or touch your face, and preventing the spread of your germs to others.

Don’t thank me, thank the person who came up with that ‘old saying’.

References:

Coughing and Sneezing - CDC

Healthline

Defeating Cabin Fever

by: Robert Regler

I have always been familiar with the term “cabin fever”, but it was not until recently that I have heard it frequently used. Due to the recent breakout of COVID-19, more people have been self-quarantined to their own homes and practicing social distancing. Even if people wanted to go out, many non-essential businesses have temporarily closed down and soon parks will be closing down for people to visit. Typically, cabin fever is associated with the Winter months due to people being trapped indoors due to the colder weather. However, cabin fever can occur whenever you feel cut off or isolated from the outside world.

 A common conception of cabin fever is that it is when people become restless for being indoors for multiple hours at a time. In reality, cabin fever is an influx of negative emotions and feelings of distress when someone is cut off from the outside world. Humans are naturally social creatures and crave to be around one another. Feeling stuck at home can be a base symptom of cabin fever, but others can include (but are not limited to) feelings of restlessness, a decrease in motivation, irritability, difficulty sleeping, and depression. Due to the nature of self-quarantine and social distancing, many people will come to experience these symptoms, however cabin fever is something that can be overcome with the right coping skills.

Something very fortunate for us during this pandemic is that it is not happening during the middle of the Winter months. If that were the case, the days would be shorter, and the elements would be harsher. One very simple way to get over cabin fever is to spend some time outside. Being outside will provide a change of scenery as well as provide the body with some much-needed sunlight. Sunlight can prove to be a great asset during this time due to it elevating your levels of vitamin D. Vitamin D plays a direct role in elevating one’s serotonin levels and that plays a significant role in improving one’s mood. Other than spending some time outside people can try to remain social through phone calls or video chats, pick up a new hobby, or even start exercising. Like any good coping skill, each person will need to figure out what works for them.

While the pandemic has taken many by surprise and disrupted our everyday life, we have to focus on the things we can control. While cabin fever is a real thing, many of us have the ability to avoid it. We may be confined to our own homes, but there are many things we can do to remain active. If you are interested more on this topic or anything similar, the Southwest Council provides free presentations for parents, community members, and schools. If you are interested in having a presentation, please feel free to reach out at (856) 794-1011 or visit us online at www.southwestcouncil.org.

Motivation For Change

by: Adrienne Davis

One of the most freeing and exhilarating notions is that we all have the ability to change. Some of us would like to change something simple like our diet, our hairstyle, home décor, or our everyday routine. However, there are people facing the much more difficult obstacle of addiction. Small changes can be an easy task for some, but other people can find change to be a daunting concept. While the thought itself is freeing, actually taking the steps to change something we are used to is much more challenging. 

The motivation to change a substance abuse problem or addiction seems simple from the outside looking in. Substance use is an unhealthy coping skill that can lead to addiction, depression, unstable interpersonal relationships, and death. Of course, someone experiencing these hardships as a result of addiction would be motivated to change their behavior and circumstances, but that is easier said than done. 

Whether we realize it or not, we all go through a series of steps before we make an official change. In the late 1970’s the Transtheoretical Model (Stages of Change) was developed. This model was established during research studies assessing the experiences of smokers. The Stages of Change Model assesses the process an individual goes through when they are attempting to make a healthy change. 

The Stages of Change Model includes six components: pre-contemplation, contemplation, preparation, action, maintenance, and termination. Pre-contemplation indicates that an individual has no current plans to change their behavior. They may not be seeing or feeling the negative consequences of their actions at this time. At the contemplation stage a person starts to consider changing their behavior. During the preparation stage, the individual begins to take small steps to alter their behavior. For example, someone with an addiction to alcohol may attempt to limit the times that they drink during the week. Next is the action stage where the individual changes their behavior. That could include joining Alcoholics Anonymous or Narcotics Anonymous. It could also include seeking counseling for their addiction. In the maintenance stage, the individual has changed  the behavior for six or more months. Lastly, the termination stage signifies that the individual no longer has the desire to return to the unhealthy behavior. 

The last step can be difficult; especially when referring to addiction. The Stages of Change Model also accounts for relapse. However, the Stages of Change Model is not a rigid one-way street; it is a cycle. No one can be a beacon of perfection. What makes change such a freeing notion is that it provides us with hope. Not only do we have the ability to change, but we have the ability to try again if we lose our way. We also have the ability to ask for help. In addition to programs such as AA and NA, there are also resources such as the Southwest Council. Southwest Council services Gloucester, Salem, and Cumberland County. 856-794-1011 or https://www.southwestcouncil.org/

Sources

http://sphweb.bumc.bu.edu/otlt/MPH-Modules/SB/BehavioralChangeTheories/BehavioralChangeTheories6.html

https://www.ncbi.nlm.nih.gov/books/NBK64942/table/A61041/