The SMART Way to Set a Personal Goal

aneal Change, Healthy Behaviors, Life, Mental Health

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A new year has begun! Like with any new year, the start of 2022 comes with the expectation of new experiences, fun activities, potential challenges, and personal growth. Whatever your hopes and plans may be, it always helps to set clear goals for the things you want to accomplish. Goals help us stay focused on the things we want to accomplish.

We have all heard stories of goals that sounded great at first, but were quickly abandoned or forgotten. That usually happens because the goal is too big, too vague, or too unrealistic. So how can we make sure our personal goals will be helpful? We can use a reliable goal-setting framework, such as the SMART acronym. SMART is a set of characteristics that are used in a variety of settings to make effective goals. SMART stands for Specific, Measurable, Achievable, Relevant, Timely. Here are some details and examples of how to use SMART goals:

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Specific goals say exactly what you will accomplish and what steps you will take. Breaking a big task into smaller steps can make the process less intimidating and help you stay on track. For example, if you want your family to spend more quality time together, this is how you might make your goal specific: “Our family will have at least one meal together each week without distractions.”

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Measurable goals can be tracked with numbers. When you can answer questions like “How much…?” or “How often…?”, you can see whether you are improving or doing well at accomplishing your goal. You might measure a family mealtime goal by asking “Was everyone eating together for at least 30 minutes?” or “Did everyone eat at least half of the fruits and vegetables on their plate?”

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Achievable goals are things you can realistically complete with your current tools and skills. If you do not have the tools you need, you may need to ask for help or adjust your goals to your situation. For example, if your goal was to have dinner together as a family 5 nights per week but your child was involved in after school activities on 4 of those nights, you may need to reduce your goal or plan for breakfast together instead of dinner.  

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Relevant goals are important to you personally, and they fit into broader priorities in your life. Even the most well-planned goals might fail, especially if they are not related to your values or other goals. Many of us have set big goals for ourselves because we feel that others expect us to… but then we forget about the goal within a month or two. You are more likely to succeed if the goal is important to YOU than if you only do it to impress other people. If your goal is to have a regular meal together with your family,  it might be relevant to YOU because you want to build a trusting relationship with your kids and be involved in their lives.

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Timely goals should be accomplished within a specific timeframe. By setting a target date for your goals, you can create a sense of urgency and importance, and increase your likelihood of success. Timely goals can also help you plan ahead – Ask yourself, “What should be accomplished by the half-way mark?” Even for ongoing goals like family togetherness, a target date can serve as a milestone to evaluate your progress and renew your commitment to your goal. A timely goal could be as simple as, “Our family will eat at least one meal together every week until the school year ends and we go on our vacation.”

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Setting clear goals using criteria like SMART can be a big help as you work towards the things you want to achieve. SMART goals may help you feel more confident, less likely to quit, and more accomplished when you look back on your progress. However, even the goals with the best planning sometimes fail. We might do everything right, and miss the goal for reasons beyond our control. Whenever things do not go as we hoped, resilience is crucial.

If you are having trouble reaching a personal goal, do not give up! Everyone makes mistakes. Remember to be kind to yourself, because progress takes time. Sometimes we all need help to do things that are important to us. So do not hesitate to pause, make adjustments to your plans if needed, and ask someone you trust for help or support.

If you need professional services for a mental health or substance use problem, help is available for you. Visit findtreatment.samhsa.gov to locate services near you.

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Connect with us on social media!

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Prosecutor portrayed in “DopeSick” Speaks with “Connect and Dissect” Podcast

aneal Drugs, Prescription Drugs, Substance Use, Trends Leave a comment

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Social Media on My Mind: Building Positive Connections

aneal Bullying, Healthy Behaviors, Life, Mental Health, social media
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Smartphones and social media have revolutionized the ways we interact with technology and with each other. Social media can be a beneficial technology. It allows us to find news and information, share fun content, and connect with old friends or make new ones. For some of us, social media is a vital means of connection when we are unable to interact face-to-face.

But sometimes social media can be harmful as well. With nearly 9 out of every 10 teenagers reporting they use the Internet at least several times a day¹, it is important to know the potential pitfalls of social media and how to avoid them. Here are some key points about social media use, especially among youth and young adults:

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Depression and Anxiety

While social media is a great way to connect with friends, problems can appear if too much importance is placed on likes and comments. If someone posts a picture and does not get as many likes or comments as they expected, they might feel disappointed, anxious, or depressed. These feelings can also appear if someone compares their posts to those of others, who seem to have perfect lives.

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Poor Body Image

It is common for social media celebrities to make posts about dieting and exercising to lose weight or increase athletic performance. But it is also common to filter or edit these images to artificially boost the person’s appearance. When someone compares themself to these unrealistic ideals, they can feel badly about their body image, appearance, or value as a person.

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 Cyberbullying

 Cyberbullying is when bullying happens online. Sadly, online bullying can be worse than face-to-face bullying because it is easy to hide from parents and teachers, and it can be posted anonymously and publicly. Bullies might be more cruel online because they are not seeing their victim’s face-to-face. Cyberbullying can lead to sadness, low self-esteem, violence, and thoughts of suicide.

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Like many things, the key to healthy social media use is moderation. There are great benefits to using social media, but you may be surprised at how beneficial it is to take some time off from social media. In fact, one study published in 2020 found that people who deactivated their Facebook account for a month reported lower depression and anxiety, and greater satisfaction with life.² Whether for a month or just for a few hours this evening, try taking a break from social media and focusing on your mental well-being.

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Here are some tips to help you set boundaries and improve your digital wellness:

      • Limit the amount of time you spend on social media each day.
      • Try taking one day off from all social media each week.
      • Remind yourself that people only share their best moments online – everyone has problems, even if you don’t see them!
      • Make sure to spend time with the people and activities you enjoy in the real world.
      • Get familiar with your privacy settings on social media sites. If someone is bullying or harassing you online, you can block them from contacting you or report them to the site’s administrators. Some sites also allow you to hide content that you don’t want to see, without alerting the post’s creator.
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Most smartphones now have settings you can use to help track and limit your time on social media apps. For Apple devices, click here to learn more about Screen Time. For Android devices, click here to learn more about Digital Wellness.

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References:

1. Pew Research Center. (May 2018). “Teens, Social Media, & Technology 2018”. https://www.pewresearch.org/internet/2018/05/31/teens-social-media-technology-2018/

2. Allcott, H., Braghieri, L., Eichmeyer, S., & Gentzkow, M. (2020). “The welfare effects of social media.” American Economic Review, 110(3): 629-76. DOI: 10.1257/aer.20190658

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2021 Red Ribbon Week Student and School Contest Award Winners

aneal Drugs, Healthy Behaviors, Life, social media, Substance Use, Trends

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RAYSAC would like to congratulate all of the 2021 Red Ribbon Week Student and School Award Winners! We had several submissions for the media contest from all over the valley, and some great talent! As always, our valley area schools rose to the occassion, and blew us away with their hard work and dedication to making this week a huge SUCCESS! Everyone should be proud of themselves, and we at RAYSAC wish we could give awards to every entry, because you all deserved it! Below are the student contest winners by grade  level, and the school contest winners. Congratulations to all!!!.

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3rd Place- Abby Craft- McCleary Elementary

2nd Place- Cora Crowder- McCleary Elementary

1st Place-Benjamin Williams- Troutville Elementary

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3rd Place- Lilly Swindell-McCleary Elementary

2nd Place- Ryleigh Neff- McCleary Elementary

1rst Place- Ashlynn Hale-Smith- McCleary Elementary

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3rd Place– Emma Lindsey- McCleary Elementary

2nd Place- Makenzley McCormick- McCleary Elementary

1st Place- Isabelle Williams- Troutville Elementary

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3rd place- Kamberleigh Smith- McCleary Elementary

2nd Place- Rylee Mattox- McCleary Elementary

1st Place- Colton Molyneux- Troutville Elementary

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3rd Place- Cameron Vess- Troutville Elementary

2nd Place- Asher Everette- Fort Lewis Elementary

1st Place- Chloe Wilson- Grandin Court Elementary

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3rd Place: Alasdair Hackworth- Grandin Court Elementary

2nd Place: Finley Biddle- Grandin Court Elementary

1st Place- Kaylyn Sutfin- Grandin Court Elementary

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3rd Place- Aahana Magu- Hidden Valley Middle School

2nd Place- Luca Dorlini- Hidden Valley Middle School

1st Place- Ashlynn Shabana- Hidden Valley Middle School

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Seven Fun Ways to Give Thanks at Thanksgiving

aneal Healthy Behaviors, Life, Mental Health
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Thanksgiving is coming up very soon! We are excited for all the turkey, stuffing, vegetables, casseroles, cranberry sauce, and of course the pumpkin pie. But don’t forget the attitude behind this holiday. We celebrate Thanksgiving to show gratitude for all the good things we have been given.

It can be easy to focus on the negative things in life, which is why being thankful and recognizing the good things is so important. Scientific research supports the common sense that thankfulness and wellness go together like pumpkin pie and whipped cream. In fact, one scientific review found that gratitude has a positive impact on heart health,¹ while another study showed that gratitude is related to decreased risks for major depressive disorder, generalized anxiety disorder, and suicidal ideation.² There’s no doubt that thankfulness is good for you.

We have gathered seven fun ideas to help you and your loved ones give thanks this Thanksgiving. Check out these ideas in the slideshow below, and try adding one to your holiday celebrations this year. Happy Thanksgiving, from all of us at RAYSAC!

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Write down the names of every person at the table on pieces of paper. Randomly give each person one piece of paper with someone else’s name. Then everyone takes turns saying something about they appreciate about that person. This is a great way to let loved ones know that they are important to you!

Tip: Even if a guest does not know their person very well, honest compliments can be very meaningful. Try something simple, like “I really enjoyed that funny story you told” or “Thanks for bringing this delicious pie!”

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Have each person write something they are thankful for on a folded piece of paper. Put each person’s paper in a bowl and pass it around the table so that everyone picks a random paper. Then, everyone takes turns reading what is written on their paper and tries to guess who wrote it.

Tip: Be as specific as possible when you write what you are thankful for. It would be hard for the person guessing if several players wrote that they were thankful for “family”!

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Add something you can write on to the centerpiece of your dinner table. It could be something like a pumpkin or some paper leaves. Have each dinner guest write something they are thankful for with a felt tip marker. This will turn your Thanksgiving dinner decoration into a reminder of everything you are grateful for!

Tip: Have your family members add one thing each day leading up to Thanksgiving. You might be surprised at how many things you have when it’s finished.

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This one is great for kids! Have each player make a list of things they are thankful for. For the treasure hunt, it helps to write physical things instead of abstract things like “my health” or “good grades”. Then each player searches to find the items on their gratitude list. Or for a bigger challenge, have the players find things from other players’ lists!

Tip: You can also suggest gratitude items for your kids to look for. See if they can find something that reminds them of a happy memory, something that makes them feel good about who they are, and something that makes them feel safe.

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Find a large, white tablecloth or a sheet of wrapping paper. Have everyone write things they are thankful for on the tablecloth with a felt tip marker. This is a great reminder of everything you are thankful for, and you can keep adding to it every Thanksgiving!

Tip: Once the tablecloth is full or when you are not using it, you can hang it on a wall in your home. It makes for a great decoration and a reminder to be grateful year-round.

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Think of sincere reasons that you appreciate each person in your family or group. Decide on an award title to give each person, such as “Best Hugs,” “Best Encourager,” or “Tastiest Snacks,” and print a certificate for each award. On Thanksgiving, have an awards ceremony where each person receives their certificate. You can make it as casual or as formal as you want!

Tip: Instead of certificates, you can also buy or make trophies for the awards. Try golden turkey trophies, or any design you want!

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Ask your dinner guests to bring an item that represents something they are thankful for. It could be a favorite book, a photograph, a letter, a favorite toy, or anything meaningful to them. When everyone is together, have each person show their item and share why they are thankful.

Tip: For an extra challenge, see if each person can remember what everyone before them said!

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References:

1. Cousin, L., Redwine, L., Bricker, C., Kip, K., & Buck, H. (2021). Effect of gratitude on cardiovascular health outcomes: a state-of-the-science review. The Journal of Positive Psychology, 16(3). 348-355. doi: 10.1080/17439760.2020.1716054

2. McGuire, A.P., Fogle, B.M., Tsai, J., Southwick, S.M., & Pietrzak, R.H. (2021). Dispositional gratitude and mental health in the U.S. veteran population: Results from the National Health and Resilience Veterans Study. Journal of Psyhiatric Research, 135. 279-288. doi: https://doi.org/10.1016/j.jpsychires.2021.01.020

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DEA Warns of Deadly Fake Pills

aneal Drugs, Prescription Drugs, Substance Use, Trends
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The Drug Enforcement Administration (DEA) has seized more than 9.5 million deadly fake pills so far in 2021, according to a September public safety alert. These pills are manufactured by criminal networks and sold illegally on the black market, often through social media and online stores. These fake pills are made to look like prescription opioids, such as Oxycontin® or Vicodin®; or stimulants, like Adderall®. However, these counterfeits often secretly contain powerful drugs like fentanyl or methamphetamine.

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In this picture, there appear to be two 30mg oxycodone pills. But one of the pills is a fake, and could easily contain fentanyl instead of effective medicine. Without a lab test, it would be nearly impossible to tell which of these pills is safe and which might kill you. One of these pills is clearly a different color than the other, but this is just an example. Medicine comes with all different sizes, colors, shapes, and imprints. Some fake pills might look exactly like the real thing, yet they may contain fentanyl without the buyer knowing.

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Fentanyl is a powerful opioid, about 100 times stronger than morphine. Because fentanyl is so potent, a dose of only 2mg is considered deadly. A deadly dose of fentanyl is small enough to fit on the tip of a number 2 pencil, as shown in this picture.

The DEA recently reported that the number of fake pills with fentanyl they have seized has increased by nearly 430% since 2019. Of those fake pills containing fentanyl, DEA lab testing showed that 2 out of every 5 pills contained a deadly dose of fentanyl (Source: DEA Fact Sheet Sept 2021: www.dea.gov/sites/default/files/2021-09/DEA_Fact_Sheet-Counterfeit_Pills.pdf).

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If you are not sure where a pill came from, do not rely on your eyes to tell if it is authentic and safe. The only way to be sure a pill is legitimate is if it was obtained from a licensed medical professional. Whether you fill your prescriptions at a physical or online pharmacy, you can ensure your medicine is safe by checking their license from the state Board of Pharmacy. You can find out more about the Virginia Board of Pharmacy, and look up pharmacist licenses, by visiting www.dhp.virginia.gov/pharmacy/.

RAYSAC sponsors several permanent drug drop boxes that can be found all across the Roanoke Valley. If you want to get rid of any drugs, whether they came from a safe, licensed source or not, you can find the nearest permanent drop box at www.takethemback.org.

For more information about counterfeit pills, including the DEA public safety alert, fact sheet, and images mentioned here, visit www.dea.gov/onepill.

To learn more about how the FDA ensures the safety of the country’s drug supply chain, visit www.fda.gov/drugs/drug-safety-and-availability/drug-supply-chain-integrity.

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M.A.D.D. shares Red Ribbon Week Resources for Children and Parents

aneal Alcohol, Substance Use, Trends Leave a comment
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Did you know?

Teens who start drinking at ages 15 or 16 are six times more likely to become alcohol dependent than adults who started drinking after age 21.

1 in 4 car crashes with teenagers involve an underage drunk driver

Teen drinking kills about 4,300 people each year  – more than all illegal drugs combined.

One-third of all teen deaths involving alcohol are a result of underage drinking.

Many youth do not believe cannabis impairs driving ability

What can you do?

– Share real stories involving underage drinking/impaired driving.

-Kristin Mallory’s Story of being involved in a drunk driving crash in Chesterfield. Made by Malory’s Movement Against Drunk Driving, YOVASO and the VA State Police ( 9:30 minutes long)

-MADD Volunteer Debbie Sausville tells the story of her 16 yr old daughter Lauren who died in an impaired driving crash. (19:30 minutes long)

– Host a class room discussion where students debate about underage drinking.

– Set up role play scenarios with real life situations that teens can be or have been in.

– Incorporate a link to the teen booklet and/or parent handbook(s) in an email distribution list of parents or students in conjunction with your activities.

Resources

Resources for Parents and Adults

  Handbooks, Topical Guides and Videos

  Myths and Facts About the 21 minimum drinking age

Resources for Youth

Power of Youth Teen Handbook

Power of Youth Resources free online

Teen Tips for Saying No

Myths vs Facts brochure for teens

MADD’s Power of Youth Substance Abuse Prevention Presentation is available via Zoom- FREE and on demand

Based on the Power of Youth handbook, this 40 min presentation covers why underage drinking and cannabis use is bad for teen brains, consequences, peer pressure and protecting themselves and their friends.

Email cristi.cousins@madd.org or call 804-353-7121 x 5153

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Back To School Strategies for Success-September 2021 RADAR

aneal Bullying, Drugs, Healthy Behaviors, Life, social media, Trends, Uncategorized

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Click here for more information on healthy parenting to prevent drug abuse!

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Former After Prom Grand Finale winner, Rachel Dix talks about her time with RAYSAC and how it affected her life and career

aneal After Prom Grand Finale, Healthy Behaviors, Life
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Rachel Dix first heard about RAYSAC at After Prom as a junior at Salem High School in 2014. The following year, she won a Nissan Versa Note from First Team Auto Mall, a long-time sponsor of After Prom. That was when she learned about RAYSAC’s role in prevention and education aimed at helping youth avoid substance use.

“It’s hard to describe what this car meant and means to me today,” says Rachel. “I remember spending that day at Tanglewood mall praying that the car would go to someone who needed it, and it was okay that it didn’t go to me. At the time, I was driving a 1991 Pontiac Grand Prix that was not in the best condition. It could not have come at a better time, as my next step was going to community college at Virginia Western, and that was a 20-minute drive every day.”

Since then, Rachel attended Roanoke College and received her master’s degree in counseling from Virginia Tech. She is currently serving as a Youth Development Specialist at Family Service of Roanoke Valley.

“The best part of what I do at Family Service is making connections with the youth. The children and teens we get to work with are great for hundreds of reasons,” Rachel says. “I did not get the chance to participate in the types of programs and activities that we provide when I was younger, and I wish I had.”

She has learned about substance use disorders both through her education and her clients who have substance use disorders. Her desire to serve others includes continuing to help those with SUD as well as mental health issues.

Rachel encourages others to become familiar with RAYSAC and its mission (to reduce substance abuse among youth in the Roanoke Valley by enhancing and improving the coordination of substance abuse education, prevention, partnerships, and resources) and volunteer as they are able.

Interview Credit: RAYSAC Executive Board member Laura Wade

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Hidden Figures

aneal Life
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February is African American History Month. The original proclamation for African American History Month was issued by President Gerald Ford in 19762. From Rosa Parks to Martin Luther King, Jr. and President Barack Obama, African Americans have made and continue to make major contributions to American history3. African Americans have endured over 400 years of toxic stress and trauma through slavery, the Jim Crow Era, the war on drugs, and now institutional and structural racism1. Although we recognize the struggles, we want to honor the triumphs and resilience. Due to the leadership from many, we have been able to see progress made in equality in the fields of substance abuse prevention, treatment and recovery.

Below are just a few examples of African American leaders and pioneers in the fields of prevention, treatment, and recovery.

  • Henry McNeil “Mandrake” Brown (1935-1996): He is known for protesting alcohol and tobacco marketing products in African American communities. He is noted for being arrested for whitewashing billboards promoting these products and for using zoning laws to have over 700 illegal billboards removed from African American communities. He co-founded the Citywide Coalition Against Tobacco and Alcohol Billboards and the National Association of African Americans for Positive Imagery3.
  • Arthur C. Evans, Jr., Ph.D. (1959- ): Currently, he is the CEO of American Psychological Association (APA). He was Commissioner of the Philadelphia Department of Behavioral Health and Intellectual disAbilities Services. He led a recovery-focused change of Philadelphia’s behavioral health care system. This included a focus on overcoming minority community gaps in health care access and quality. Under his leadership, Philadelphia became a model for the development of recovery-oriented systems of care3.
  • Dr. Melissa Freeman (1926- ): The granddaughter of a slave, Dr. Freeman was involved in the development of using methadone to treat heroin addiction at Rockefeller University. She became the first doctor to treat a pregnant woman on methadone maintenance therapy. She is still currently practicing at the age of 92 and splits her time between her own internal medicine practice and a methadone clinic treating patients1. 
  • Annie Moody (DOB Unknown): She was the co-founders of one of the largest faith-based addiction ministries at Trinity United Church of Christ in Chicago in 1986. This organization acknowledged the growing involvement of the church in addressing addiction problems within the African American communitites3.

These individuals were able to make headway in not only their communities but in the world; to help prevent and treat substance abuse, and to provide resources to those in recovery. These men and women are just a few of many examples of the contributions made by African Americans in this field.

These advancements helped to make sure that future generations have the resources needed available to them. Parents, talk to your children about the dangers of substance abuse and know that there are resources available to help. Please educate them on the history of all Americans.

References:

1. Chapman, E., (2019) Addressing the Opioid Epidemic in Minority Communities: “An Integrated treatment Model of Care”. Paramount Lifestyles, Inc.

2. Huang, L., Holiday-Moore, R., (2019). Three African American Leaders Making an Impact on Mental Health in the Community. Substance Abuse and Mental Health Services Administration. 25 February 2019. https://blog.samhsa.gov/2019/02/25/three-african-american-leaders-making-an-impact-on-mental-health-in-the-community                            

3. Sanders, M., White, W. (2016) African Americas who Have Made (and are Making) a Difference in Promoting Resistance to and recovery from Alcohol and Other Drug Problems. William White Papers. 2016. http://www.williamwhitepapers.com/pr/2016%20African%20American%20Pioneers%20in%20Recovery.pdf  

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