Salem-Keizer HEALTH & WELLNESS Magazine • 2017MENTALHEALTH?CAN SOCIALMEDIA BEHARMFUL TO YOURPAGE 3MENTALHEALTHMYTHSVS.FACTSPAGE 5THE PEERSUPPORT MOVEMENTPAGE 8LET’S TALKABOUT ITPAGE 11SELF-CAREKEY FACTOR INMENTAL HEALTHPAGE 12EXERCISEAND AGINGPAGE 142017 Salem-Keizer HEALTH & WELLNESS Magazine2p.By LELAND ZAITZFor HW MagazineDo you fi nd yourself feel-ing a bit unsatisfi ed with your life, even a bit depressed, after spending time on social media sites such as Facebook, Twitter, Snapchat and Instagram? If so, you aren’t alone. Studies show that over 50 percent of social media users report feelings of inadequacy and jealousy as a result of com-paring themselves to other users’ posts on these pop-ular forums. Social media allows us to maintain contact with friends and acquaintances and it provides a seemingly in-timate view into what’s going on in their lives. The problem is, we often fail to take into ac-count that that intimate view isn’t always accurate, and in fact is often the product of a careful-ly crafted illusion. If you’re going through a rough patch or feeling down about yourself, seeing endless photos of friends enjoying a fes-tive party or showing off a happy baby or strolling a sunny beach somewhere can make you feel worse. Social media can make it appear as though everyone’s having more fun than you are. But most users tend to post only their most attractive pictures, even if it requires taking a dozen shots to get them. It’s important to remember that things aren’t always as they seem on social me-dia, and it’s rarely a good idea to compare yourself against others. We all have our problems in life: arguments, failures, moments of loneliness and loss, even bad hair days.Thosethings just don’t get the same fanfare on Facebook and Instagram. So if you fi nd yourself feeling envi-ous or event resentful of what your friends are posting, it may be time to take a little break from social media and remind yourself that life is a little more complicated than someone’s perfectly posed selfi e would have you believe.SOCIAL MEDIA AND YOUR CHILDRENFor young people, the nega-tive effects of social media can be even more pronounced. Kids today seem to live at a velocity that doesn’t allow much time for calm refl ection and they proba-bly haven’t acquired enough life experience to properly contex-tualize everything they see.Published by WHEATLAND PUBLISHING CORPORATION142 Chemawa Road N, Keizer, OR 97303Phone 503.390.1051 • Fax 503.390.8023kt@keizertimes.comEDITOR & PUBLISHERLyndon Zaitz — lzaitz@keizertimes.comADVERTISINGACCOUNT REPRESENTATIVEPaula Moseleyadvertising@keizertimes.comGRAPHIC DESIGNER& PRODUCTION MANAGERAndrew Jacksongraphics@keizertimes.comSalem-Keizer HEALTH & WELLNESS Magazine 20173p.See HARMFUL Page 3Social media has changed the way young people communicate with each other. The contact is constant as kids trade informa-tion, photos, opinions, compli-ments and judgments on a daily, even hourly basis. The pressure to stand our or even measure up can be daunting.Obsession with social media by young people has been linked to increased anxiety, depression and a decrease in relationship skills. Females may be even more at risk, because girls, unfortu-nately, are more socialized to compare themselves to peers, and through social media, they’re often comparing themselves against unrealistic, often care-fully fi ltered and Photoshopped versions of reality. The result can be a negative body image, which can lead to eating disorders.What’s a parent to do?If you suspect your child is being negatively affected by constant exposure to social me-dia, your fi rst impulse may be to ban all contact outright. But this is rarely a realistic solution; social networking is such an integral part of young people’s peer interaction today that forc-ing your child to disengage may leave him or her feeling left out, not to say hopelessly “uncool.” Fortunately, there are less dra-matic but still effective measures to guard your child against the possibly harmful effects of social media overload.Reduce your own usage.You can set a good example of what healthy online activity looks like. Constantly checking your cellphone or computer may signal to your child that this is acceptable behavior. If you are more engaged in the world around you, chances are your child will be, too.TALK TO YOUR CHILD ABOUT SOCIAL MEDIARemind your child that the lives their friends post on the internet are most likely an enhanced version of reali-ty. Fabulous vacations, trendy restaurants and carefullyenhanced photos are notMENTALHEALTH?CAN SOCIALMEDIA BEHARMFUL TO YOURNo matter what kind of orga-nization you work for, there are big-picture goals, but of course there are more.Increasingly, companies are realizing that part of this big picture is giving their employees the opportunity to volunteer for worthy causes, even paying them to do so. These efforts can lead to some serious collective gains. For example, according to The Health of America/Community Investment Report, employees from the 36 independent Blue Cross and Blue Shield (BCBS) companies volunteered more than 400,000 hours and donated over $11 million in 2016 alone.Individual efforts really do add up. Whatever program your employer has in place, here are some of the enormous personal benefi ts that come with volun-teering.Productivity: Many would like to volunteer but just don’t have the time. Who doesn’t want to take a little time off and get away from their busy lifestyle and just relax? In a way, vol-unteering can help you do just that. According to a study in the Harvard Business Review, help-ing or giving your time to others can make you feel like you have more time, and in turn, make you a more productive worker.Health: Many studies have found that people who regularly volunteer tend to lead healthi-er lives and have a reduced risk of heart disease. The jury is still out as to why exactly this is, but giving back to others seems to reduce stress, build confi dence and increase a person’s sense of satisfaction. These psychological factors play an enormous role in our physical health.While they help create con-nections and build communi-ty, volunteers also get a huge amount of personal benefi ts from their work. Better health, a sense of satisfaction and joy that comes with helping others are only a few of the reasons why more people are deciding to give their time to others.Community: In our digital age when everyone is engrossed in their smartphones and seem to be locked in their own world, connecting with others - wheth-er it’s those in need or other volunteers - is more important than ever. This is what happened when BCBS companies spear-headed efforts to improve health 2017 Salem-Keizer HEALTH & WELLNESS Magazine4p.Health benefi ts of volunteering• High-fi eld Open MRI• Low Dose CT — with SafeCT technologies• Digital Mammography1165 Union St. NE #100 – Salem | 503 -743 - 6600YOU THE PATIENTHAVE A CHOICEFor Medical Imaging• DEXA (Bone Densitometry)• Ultrasound• X-Ray/Fluoroscopywww.salemimaging.comwww.salemimaging.comHARMFUL,continued from Page 3care access for the uninsured and under-insured. Volunteers helped at mobile clinics and food banks and with education-al programs, making invaluable contributions and connections in their communities.Family: When their em-ployer gives them the oppor-tunity to take a day or two off to volunteer, many people bring their family along. The reason is simple: coming together to do something for others is an incredible bonding experience and can really strengthen rela-tionships.(Brandpoint)necessarily realistic representa-tions of life.SET A TIME LIMIT ON SOCIAL MEDIAObsessive focus on social media can lead to social isolation, low self-esteem, depression, and even a lack of sleep. It’s a good idea to set a time limit, such as an hour or less per night. This will allow your child to connect with others on social media without the risk of it becoming a time-consuming habit.It’s also a good idea to establish phone-free zones, too; for example, at the dinner table and during drives to school, which can provide important opportunities for normal family interaction.ENCOURAGENON-INTERNETACTIVITIESCellphones have made it easy to connect with friends without making plans, getting ready or going out. But face-to-face interactions are vital to social development. If you notice that your teenager is spending too much time at home, try to encourage him or her to get involved in something they’re interested in, such as sports, music or art. When kids learn to feel good about what they can do instead of how they look and what they own, they’re typically happier and better prepared for success in life. At the end of the day, it probably isn’t realistic to think that things will return to the way they were. Social media is the new reality, especially for our children; and let’s not forget that it offers plenty of benefi ts, providing opportunities for connection and expression on a level never possible before. The key takeaway is to remain conscious of how social media makes you (or your child) feel, and adjust your usage accordingly. And by the way, feel free to share this article.(Leland Zaitz is basedin California)Salem-Keizer HEALTH & WELLNESS Magazine 20175p.Living with extra weight, diabetes, arthritis, high blood pressure, depression, heart disease, or chronic pain can be exhausting.WVP’S LIVING HEALTHY provides great programs for assisting patients in self-managementof chronic conditions.Living HealthyLiving Now accepting new patientsTo register as a patient5100 River Rd N, Keizer (Behind US Bank)www.mvipa.orgCALL US AT 503.393.2533Call: 503-967-1177Email: LivingHealthy@mvipa.orgSIGN UPFOR THIS FREE PROGRAMMarion County: 503-585-4949The Psychiatric Crisis Center (PCC) is open 24 hours a day, 365 days a year. You can call or go to their offi ce at 1118 Oak St. SE Salem, OR 97301 at any time. Polk County: 503-623-9289Polk County Behavioral Health(After 5 p.m. call 503-581-5535or toll free at 1-800-560-5535, NW Human Services.)CRISIS HOTLINESMYTH: Mental health problems don’t affect me.FACT: Mental health problems are actually very common. In 2014, about:• One in fi ve American adults experienced a mental health issue.You probably know someone with a mental health problem and don’t even realize it, because many people with mental health problems are highly active and productive members of our communities.MYTH: Children don’t experience mental health problems.FACT: Even very young children may show early warning signs of mental health concerns. These mental health problems are often clinically diagnosable, and can be a product of the interaction of biological, psychological, and social factors.Half of all mental health disorders show fi rst signs before a person turns 14 years old, and three quarters of mental health disorders begin before age 24.Unfortunately, less than 20 percent of children and adolescents with diagnosable mental health problems receive the treatment they need. Early mental health support can help a child before problems interfere with other developmental needs.MYTH: People with mental health problems are violent and unpredictable.FACT: The vast majority of people with mental health problems are no more likely to be violent than anyone else. Most people with mental illness are not violent and only 3-5 percent of violent acts can be attributed to individuals living with a serious mental illness.MYTH: There is no hope for people with mental health problems. Once a friend or family member develops mental health problems, he or she will never recover.FACT: Studies show that people with mental health problems get better and many recover completely. Recovery refers to the process in which people are able to live, work, learn, and participate fully in their communities. There are more treatments, services, and community support systems than ever before, and they work.MYTH: I can’t do anything for a person with a mental health problem.FACT: Friends and loved ones can make a big difference. Only 44 percent of adults with diagnosable mental health problems and less than 20 percent of children and adolescents receive needed treatment. Friends and family can be important infl uences to help someone get the treatment and services they need.(Source: Mid-Valley Behavior Care Network)Mental healthMYTHS vs. FACTS2017 Salem-Keizer HEALTH & WELLNESS Magazine6p.By ERIC A. HOWALDFor HW MagazineIn recent years, behavioral health specialists have been making changes to the ways they approach alcohol and drug addiction and mental health issues, and Keizer’s Renaissance Recovery is one of the agencies on the cutting edge. Renaissance recently moved to a new offi ce at 1184 McGee Court N.E., but it’s only one part of a larger changes inside the offi ce. “In the past, alcohol and drug recovery providers transferred clients to mental health providers and the mental health would send them back to stabilize alcohol and drug use,” said Justin Nielsen, executive director of Renaissance Recovery. “The shift in the entire industry is to bridge that gap.”With the addition of new mental health staff, Renaissance Recovery now specializes in what is known as co-occurring disorders, e.g. someone using alcohol or drugs to cope New approaches to addiction focus on healing trauma3850 RIVER RD N, KEIZER503.584.1950LOCATED NEAR GOODWILLAND BI-MART*Must be pre-paid in full. SPECIAL OFFER ends 09-30-17.GARRETTEDGE TRAINERON YOURHEALTHANDFITNESSGOALSIT’S TIME.1- yearmembership special$179*LET’SFOCUSwith severe depression. “For the longest time, even though someone might be dually-enrolled in programs, the clinicians didn’t speak to each other because they were perceived as two separate services,” Nielsen said. Bringing the two together under one roof allows addictions specialist and mental health providers to work cooperatively with clients to address the immediate needs of each person. One of the largest factors in the industrywide sea change has been recognition that trauma of all kinds affects a wide swath of the population. “Historically, trauma care has been delivered to females and those with PTSD, i.e. the veteran population. What we are fi nding is that trauma issues pre-date alcohol and drug issues. There’s something there that happened in the past that might take longer to deal with than the immediate problems of addiction,” Nielsen said. Lisa Solterbeck, a counselor and owner of Journeys – A Center for Your Soul counseling, said that approaching addictions through the lens of trauma requires different tactics that the ones many people immediately leap to. “We have to get past seeing addiction as a sign of being a bad person and more as a way people are trying to cope and meet their needs,” Solterbeck said. She said addiction can coincide with a range of other mental health problems Salem-Keizer HEALTH & WELLNESS Magazine 20177p.Housekeeping • Dressing Bathing • Hygiene • Meal PrepTransportation • Pet Care Companionship • and More! CALL 503.990.6380 for a FREE in-home care assessmentHelpingHandsHomeCare.comQuality Carewith a Loving TouchEnhancing the quality of life of our clientsby delivering compassionate, world-class careThe constant juggle of work, family and other responsibilities can cause anybody to feel stressed. Luckily, a bit of self-care goes a long way. Here are fi ve great ways to ease tension and reduce symptoms of stress.1. Have a spot of tea. Drinking black tea leads to lower post-stress cortisol levels. 2. Playing piano can reduce stress, accord-ing to a study published in the International Journal of Music Education. 3. Keep a journal. Spend a few minutes each day or when the mood strikes putting pen to paper. Writing in a journal can help you get things off your chest, and can have effects similar to meditation.4. Get moving. Aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep and improve self-esteem. Even fi ve minutes of aerobic exercise can stimulate anti-anxi-ety effects. So, put on some sneakers and get moving.5. Get together with friends. Close friend-ships are a great outlet to express oneself, get positive feedback and laugh, which can ease stress and tension. Even when you’re busy, be sure to carve out time for friends.(Statepoint)Reduce stress by...ranging from severe to personality disorders like manipulation. “What I try to do is listen to that core need and avoid approaching addiction directly,” she said. “There’s something there that is hurting and I want to honor it.”She said approaching that those struggling for addiction are most often looking for connection they aren’t fi nding with other people. “Instead, they develop the relationship with a pill. Zoning out is the desire for connection,” Solterbeck said. Whether you or someone you know is struggling with addiction, and maybe something else, she said the best approach is letting go of judgement and trying to honor the individual. “We start to see healing take place in an environment where everybody matters,” she said. Another factor in the changing treatment methods is increased specialization in health care fi elds that allow primary care physicians to refer patients to the providers most qualifi ed to help them with their problems. Patients relying on primary care physicians to treat mental health and addiction problems was one of many circumstances that led to the current opioid addiction. It has also helped that insurance companies have become more receptive to covering integrated treatment, Nielsen said. Treatment for co-occurring disorders often depends on a particular clients’ needs, but Renaissance Recovery offers some possibilities that other providers don’t in the form of a diverse selection group therapy sessions. Group therapy is often stereotyped as a place where anything goes, but Renaissance offers specialized topics for clients, including: alcohol and drug education; 12-step groups; health and wellness, which focuses on diet, exercise and health environments for recovery; cognitive behavioral therapy, for those whose addiction has included running afoul of the law; and a hope and healing groups for those learning to cope with past trauma. Treating co-occurring disorders in a more holistic way could lead to more rapid recovery, but Nielsen said both are a process rather than an instant cure. “Alcohol and drug counseling won’t solve the problem for you. We are here to give you the tools and resources. Mental health is more of a hand-holding experience in stabilizing someone for the long-term,” Nielsen said.been studied in various settings, it wasn’t until the nation’s mental health hospitals began to shut down leaving many without stable support did the movement take root, Peers for Progress states.According to PeersforProgress.org, peer support links people living with a chronic condition with people who share a common illness who are able to share knowledge and experiences, including some that many health workers do not have. Peer support is frequent, ongoing, accessible and fl exible. Peer support can take many forms—phone calls, text messaging, group meetings, home visits, going for walks together and even grocery shopping.Barb McDowell, executive director of Project ABLE (A Better Life Experience) defi nes peer support as connecting two individuals with similar experiences one-on-one so that they can relate to one another and support each other. “It’s literally about supporting an individual rather than telling them what to do,” McDowell said.Project ABLE and Recovery Outreach Community Center (ROCC) are local non-profi ts that offer free individual peer support and group support programs as well as quality of life programs such as yoga, crafts and movie nights. They both also provide state certifi ed peer support training.Chris Simpson, executive director of ROCC, also defi nes it as people benefi ting from each other’s shared experiences.“To me, peer support is all the strengthening interactions you have with other people who have experienced the kinds of feelings, thoughts, and situations that have distressed you in the past, or may still By DEE MOOREFor HW MagazineThe mental health peer support movement began as a quiet, almost unnoticed, revolution in mental health treatment that is now almost 40 years old. It started with the rejection of the concept that a diagnosis of a mental illness was effectively the end of the patient’s future. It is changing the face of mental health care from a medical model to a holistic model.The movement is founded on a simple idea: people with mental illness helping one another. It has radical implications because it is founded on hope and a promise of a future and the possibility of recovery from symptoms, rather than focusing on managing symptoms as had been the practice in the past, according to Project ABLE’s Peer Support Specialist Training program.Though the idea was not new and had 2017 Salem-Keizer HEALTH & WELLNESS Magazine8p.147 Commercial St SE, Salem • 503-363-4516Think Fitness – Think CyclingIt all begins and ends here!Chris Simpson is executive director of Recovery Outreach Community Center.movementThemovementdistress you now,” Simpson said.Peer support takes many forms. It can come in individual one-on-one meetings with a licensed peer support provider or it can come as group support. While many groups are open to all with a mental illness, many of these groups choose to focus on one problem or illness, such as the Voices and Visions groups held at both Project ABLE and ROCC. This focus allows people suffering specifi c symptoms or illnesses more time to delve into the topic and its challenges. But, whatever the form, it’s the shared lived experience that makes the difference and why it works well.Project ABLE and ROCC are the foundation of the peer support movement in the Salem-Keizer area. “ROCC provides, principally, a safe place for people to be, where they won’t feel judged for whatever is going on in their lives. After that, we hope that the space can be useful to people’s personal growth and self-discovery. We’re open 73 hours a week, 365 days a year. Each week people in the ROCC community lead a number of groups and activities, ranging from peer-led support groups on particular mental health topics to very casual activities like watching movies with people or making art,” Simpson said.Whereas Project ABLE focuses on individual peer support along with providing peer-led groups and activities.“We provide one-on-one peer support to anyone with a mental health condition and it’s 100 percent free. We have support activities. We are open Monday through Friday and we have a whole collection of optional support or community building skills such as wellness activities, group support and peer support specialist training,” McDowell said.Both centers are staffed from the ground up by peers—that means everyone, from volunteers through management. And each person who works or provides services at both organizations has participated in peer support training.Simpson is a perfect example. He earned a master’s degree in epidemiology and environmental health from Emory University, but it is his life experience that makes him a peer leader at the nonprofi t.“My informal education, which is at least as important in my work at ROCC as my formal one, comes from many years of practicing how to be a person in the world while being transported by depression, pain, panic, and confusion. “Dealing successfully with extreme states like these; not to mention dealing with the treatments for them; can actually serve as a great qualifi er for many types of work.” Simpson said. McDowell also identifi es as a peer.“I am a consumer. I have and continue to have mental health concerns and I am in recovery,” she said.According to Barb McDowell, she did not learn about the peer support movement until she had already begun her recovery. She attributes this to a support network made up of loving friends and family.“I really wish I had heard about it when I was struggling with my mental health and Salem-Keizer HEALTH & WELLNESS Magazine 20179p.Quality Chiropractic for the Whole FamilyCALL TODAY503-391-91121797 Lansing Ave NE, Salemwww.nwfamilychiro.netDr. Andrew Isaksen Dr. Jordan Ambrose“ Recovery is not linear; it is not a straight trajectory.” — Barb McDowellProject Able ph: 503-363-3260 1599 State St., Salemwww.projectable.orgRecovery Outreach Community Center (ROCC)ph: 503-393-42732555 Silverton Rd. N.E., Salemwww.roccsalem.orgRESOURCESaddiction issues,” she said. She describes herself very passionate about it now.These life experiences create a bond between them, their staff, and the peers who come to their organizations seeking peer support. “I encourage anyone who has any interest to check out our website or come to our offi ce. We will greet them and do what we call a Welcome to Able. It’s done individually and in a nonthreatening way too. We will take direction from them, whatever the individual defi nes as a better life experience, what they are able to do, what they want to do. Recovery is not linear; it is not a straight trajectory. We are there every step of the way. Recovery is possible,” McDowell said.Witnessing and participating in the process has changed both of their lives and made them advocates of the peer support model.“Peer support has made a tremendous difference in my life,” Simpson said. “I’ve met people through ROCC who have changed the way I think about myself and really how I think about my whole life, in very positive ways.” For more information about Project ABLE call 503-363-3260, visit them at 1599 State St. Salem or log onto projectable.org.For more information about ROCC call 503-393-4273, visit 2555 Silverton Road N.E. or log onto www.roccsalem.org.Next >