The Ripple Effects of Opioid Misuse

July 12, 2022July 13, 2022 aneal Drugs, Life, Mental Health, Opioids, Prescription Drugs, Substance Use

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Extended Impacts of Opioid Misuse

We often talk about how things like addiction, stigma, or life-threatening overdose can harm a person with an opioid use disorder. Opioid addiction also affects people who are not currently misusing any substances, but who know somebody with an opioid use disorder. The impact on loved ones is sometimes called the “ripple effect.”

Here are some ways that opioid misuse can impact an entire community:

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Children

When children live in a home where opioids or other drugs are misused, they are more likely to experience trauma-related health problems later in life.¹ Growing up in a home with drug misuse is classified as an Adverse Childhood Experience (or “ACE”). ACEs are stressful, traumatic events that raise a child’s risk of many long-term health issues. For example, a 2019 CDC report estimated that nearly 2 million cases of coronary heart disease and 21 million cases of depression “would have been potentially avoided by preventing adverse childhood experiences.”¹

To be clear, ACEs include many other kinds of traumatic events as well. Opioid misuse in the home is just one of many factors that contribute to trauma-related health problems. And just because a child has witnessed drug misuse at home does not mean he or she will definitely have heart disease or depression later. Any ACEs increase a child’s risk for future health problems. But protective factors – like a supportive relationship with an adult – can enable a child to thrive in the face of hardship.

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Pregnancy and Newborn Infants

Opioid use during pregnancy can affect both the mother and her child in the womb. Babies who are exposed to opioids in the womb may show signs of withdrawal in the first few days after birth. This is called Neonatal Abstinence Syndrome (NAS), which can involve vomiting, tremors, sleep problems, seizures, and other symptoms. Opioid misuse by pregnant mothers has also been linked to preterm birth and stillbirth.² Opioid-related NAS occurs after being exposured to opioids long-term, so opioids that are given by a doctor at the time of delivery do not cause NAS.

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://raysac.org/wp-content/uploads/2022/07/100920-hydrops.jpg” title_text=”100920-hydrops” _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,2_3″ disabled_on=”off|off|on” _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://raysac.org/wp-content/uploads/2022/07/100920-hydrops.jpg” title_text=”100920-hydrops” _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][et_pb_column type=”2_3″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” link_font=”||||on||||” link_text_color=”#0C71C3″ link_option_url_new_window=”on” global_colors_info=”{}”]

Pregnancy and Newborn Infants

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Foster Parenting and Kinship Care

Sadly, opioid misuse and addiction sometimes cause parents to be unable to take care of their children. In situations like these, children may be placed the foster care system. The US Children’s Bureau estimates that drug misuse by parents contributed to 35% of all cases where a child was placed in foster care in 2020.³

Although many children are placed in foster care, others are cared for by extended family members outside of formal foster care. This is known as kinship care. Grandparents, aunts, uncles, and other relatives fall into this category if they give primary support and care for a child without the parent being present. According to the non-profit group Grandfamilies.org, more than 62,000 grandparents were responsible for their grandchildren in Virginia as of 2021.⁴ Both foster parenting and kinship parenting can be challenging, but resources for help are available! NewFound Families Virginia has a list of state-wide resources on their website: click here[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.10.8″ _module_preset=”default” custom_margin=”||0px||false|false” custom_padding=”16px||0px||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” custom_margin=”||0px||false|false” custom_padding=”||0px||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” link_font=”||||on||||” link_text_color=”#0C71C3″ custom_margin=”||0px||false|false” link_option_url_new_window=”on” global_colors_info=”{}”]Opioid misuse affects everyone in our community. Even if you do not personally know somebody harmed by opioids, the collective impacts and costs to our society are very real. We can all help build a healthier community by staying informed, continuing to learn, and helping each other. To learn more…

- - Visit Family Wellness Roanoke to learn about local efforts to strengthen families: https://www.fwroanoke.org/
  - Read facts about Adverse Childhood Experiences (ACEs) on the CDC’s website: https://www.cdc.gov/violenceprevention/aces/fastfact.html
  - Check out national resources for foster parenting and kinship care at Grandfamilies.org
  - Get involved with RAYSAC to promote youth wellness! Email raysacorg@gmail.com or click the Volunteer link above.

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.10.8″ _module_preset=”default” custom_margin=”||0px||false|false” custom_padding=”0px||0px||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” custom_padding=”8px||||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” link_font=”||||on||||” link_text_color=”#0C71C3″ custom_margin=”||0px||false|false” custom_padding=”16px||0px||false|false” link_option_url_new_window=”on” global_colors_info=”{}”]References:

1. Merrick, M.T., Ford, D.C., Ports, K.A., et al. (2019). Vital Signs. Estimated Proportion of Adult Health Problems Attributable to Adverse Childhood Experiences and Implications for Prevention — 25 States, 2015–2017. MMWR Morbidity and Mortality Weekly Report 68(44): 999-1005. http://dx.doi.org/10.15585/mmwr.mm6844e1

2. Centers for Disease Control and Prevention. (2021). About Opioid Use During Pregnancy. https://www.cdc.gov/pregnancy/opioids/basics.html

3. Children’s Bureau, under the US Department of Health and Human Services, Administration for Children and Families. (2021). AFCARS Report: Preliminary estimates for FY 2020 as of October 4, 2021. https://www.acf.hhs.gov/sites/default/files/documents/cb/afcarsreport28.pdf

4. Grandfamilies.org. (July 2021). Virginia GrandFacts State Fact Sheet. http://www.grandfamilies.org/Portals/0/State%20Fact%20Sheets/Virginia%20GrandFacts%20State%20Fact%20Sheet%2007.21%20Update.pdf[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.10.8″ _module_preset=”default” custom_padding=”12px||12px||false|false” global_module=”6021″ global_colors_info=”{}”][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” text_text_color=”#000000″ link_font=”||||on||||” link_text_color=”#0C71C3″ header_4_font=”Times New Roman||||||||” header_4_text_color=”#000000″ link_option_url_new_window=”on” global_colors_info=”{}”]

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE

Everything on this website is for informational purposes only. Nothing on this site is intended to replace professional medical advice, diagnosis, or treatment offered by physicians. Always seek the advice of your physician or other qualified health care provider with any questions you may have about a medical condition or treatment, including any prescription medications.

If you or someone you know has a problem with opioid use or other substance use, find treatment options near you by visiting www.findtreatment.gov

If you are feeling suicidal or in emotional distress, call the Suicide Prevention Lifeline at 1-800-273-8255. In emergencies, dial 911.[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.10.8″ _module_preset=”default” custom_padding=”12px||12px||false|false” global_module=”5903″ saved_tabs=”all” global_colors_info=”{}”][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” border_width_top=”2px” border_color_top=”gcid-53dc02df-0d30-42af-bfa2-029888ff3a52″ border_style_top=”double” global_colors_info=”{%22gcid-53dc02df-0d30-42af-bfa2-029888ff3a52%22:%91%22border_color_top%22%93}”][et_pb_column type=”4_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”notranslate” _builder_version=”4.10.8″ _module_preset=”default” text_font=”||||||||” text_text_color=”gcid-53dc02df-0d30-42af-bfa2-029888ff3a52″ link_font=”||||on|||#0C71C3|” link_text_color=”#0C71C3″ link_option_url_new_window=”on” custom_css_after=”||” border_color_top=”gcid-53dc02df-0d30-42af-bfa2-029888ff3a52″ global_colors_info=”{%22gcid-53dc02df-0d30-42af-bfa2-029888ff3a52%22:%91%22text_text_color%22,%22border_color_top%22%93}”]

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Take-Aways from the Rx and Illicit Drug Summit – by Tony Segovia, RAYSAC Board Vice Chair

May 9, 2022May 9, 2022 aneal Change, Drugs, Mental Health, Opioids, Prescription Drugs, Substance Use, Trends

[et_pb_section fb_built=”1″ _builder_version=”4.10.8″ _module_preset=”default” custom_padding=”0px||0px||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” custom_padding=”0px||||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” text_font=”Times New Roman||||||||” text_font_size=”14px” global_colors_info=”{}”]Pictured above, from left to right, are RAYSAC Board Vice Chair Tony Segovia, RAYSAC Board Member Sandra Pratt, Prevention Specialist Thomas Ragsdale, and Development & Evaluation Coordinator J. D. Carlin at the 2022 Rx and Illicit Drug Summit.[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_4,3_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://raysac.org/wp-content/uploads/2021/09/Head-Shot-Tony-250×300-1.jpg” title_text=”Head-Shot-Tony-250×300-1″ align=”center” _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][et_pb_column type=”3_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”]

RAYSAC board members and staff had the pleasure of attending the 2022 Rx and Illicit Drug Summit in Atlanta, Georgia. The Summit is the largest annual conference where stakeholders come together annually to share best practices and strategies for prevention, treatment, and recovery. Over the span of four days, there were numerous educational sessions to include: advocacy, clinical strategies, prevention, public safety, technology systems and strategies, trending topics, and treatment & recovery.

Since this is the first in-person event in two years, there was plenty of discussion from speakers on how the COVID-19 pandemic changed the landscape of healthcare delivery overnight. When the pandemic first hit communities and businesses everything shut down and behavioral health practitioners were forced to expand in innovative ways to serve their most at-risk community members. Of course, telehealth was the main way of expanding services, but there were also barriers to accessing these platforms or a need for quick changes to governmental policies that prevented the use of telehealth.

With the pandemic we also saw the highest rates of overdose deaths and unfortunately this trend is continuing to rise. Per the CDC, there were over 100,000 drug overdose deaths in the United States during a 12-month period ending in April 2021. This was a new milestone which was exacerbated by the pandemic and deadly fentanyl in the illicit drug supply. Illicitly manufactured fentanyl (IMF) is particularly deadly because in addition to being mixed into drugs, there is a mass production of fake pills which are then marketed as legitimate prescription medications. This is where we heard from a DEA official who provided a historical depiction of the ever-evolving drug market and discussed their media campaign, One Pill Can Kill. This campaign urges people to not take any type of medication that is not prescribed to them.

More recently, we have been informed that Virginia will receive $530 million from a national settlement with opioid manufacturers. Presenters shared a model law that community leaders and policymakers can use to help advocate for the adoption of state laws to ensure that the litigation proceeds are used to prevent overdoses, treat substance use disorders, and support recovery. Officials from many states shared ways in which they plan to safeguard the money to ensure that it is used for prevention, treatment, and recovery efforts and not misused like funds that have been received from the Tobacco Settlement since the 90’s.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”3_5,2_5″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”3_5″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.10.8″ _module_preset=”default” link_font=”||||on|||#0C71C3|” link_text_color=”#0C71C3″ header_6_font=”Times New Roman||on||||||” header_6_text_color=”#000000″ link_option_url_new_window=”on” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]

Lastly, we heard from numerous presenters on the need to increase prevention efforts, reduce stigma, and address racial and ethnic disparities. There was discussion on how adverse childhood experiences (ACEs) have a relationship with a variety of substance-related behaviors later in life as well as an earlier onset of substance use. This calls for greater need of prevention efforts through early intervention and through education of those who are caring adults of the youth. There was also great discussion on the need for addressing and reducing stigma through social awareness and intentional engagement.

The conference was informative, thought-provoking, and very moving as there were so many stories of individuals navigating recovery or that unfortunately lost their battle with addiction. The biggest take away I have is that even with all the evidenced-based or evidence-informed programs, strategies, or tools that we have at our disposal, they do us no good if there isn’t awareness of them or if they aren’t being effectively implemented. Feel free to check out their website for more information: www.rx-summit.com

Special thanks to Tony Segovia, Vice Chair of the RAYSAC Executive Board, for writing this RADAR.

[/et_pb_text][/et_pb_column][et_pb_column type=”2_5″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb image=”https://raysac.org/wp-content/uploads/2022/05/279315493_10158976030368231_7367603581020602119_n.jpg” _builder_version=”4.10.8″ _module_preset=”default” body_font=”Times New Roman||||||||” body_font_size=”14px” global_colors_info=”{}”]The artwork pictured above was one of many paintings displayed at the Rx and Illicit Drugs Summit. Created by Operation UNITE youth participants from eastern Kentucky, these paintings symbolize confidence, hope, and resilience.[/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.10.8″ custom_padding=”12px||0px||false|false” link_option_url_new_window=”on” global_colors_info=”{}”][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” border_width_top=”2px” border_color_top=”gcid-53dc02df-0d30-42af-bfa2-029888ff3a52″ border_style_top=”double” global_colors_info=”{%22gcid-53dc02df-0d30-42af-bfa2-029888ff3a52%22:%91%22border_color_top%22%93}”][et_pb_column type=”4_4″ _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”notranslate” _builder_version=”4.10.8″ _module_preset=”default” text_font=”||||||||” text_text_color=”gcid-53dc02df-0d30-42af-bfa2-029888ff3a52″ link_font=”||||on|||#0C71C3|” link_text_color=”#0C71C3″ link_option_url_new_window=”on” custom_css_after=”||” border_color_top=”gcid-53dc02df-0d30-42af-bfa2-029888ff3a52″ global_module=”5663″ saved_tabs=”all” global_colors_info=”{%22gcid-53dc02df-0d30-42af-bfa2-029888ff3a52%22:%91%22text_text_color%22,%22border_color_top%22%93}”]

This website is available in multiple languages! We currently have translations (via artificial intelligence) in Spanish, Persian, Swahili, Ukrainian, and Urdu.

You can view a translation of this page by using the flag menu in the upper right corner, or by clicking one of the following links:

- En español: https://raysac.org/es/2022/05/09/rx-and-illicit-drug-summit/
- به فارسی https://raysac.org/fa/2022/05/09/rx-and-illicit-drug-summit/
- Kwa Kiswahili: https://raysac.org/sw/2022/05/09/rx-and-illicit-drug-summit/
- українською мовою: https://raysac.org/uk/2022/05/09/rx-and-illicit-drug-summit/
- اردو میں https://raysac.org/ur/2022/05/09/rx-and-illicit-drug-summit/

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Protective Factors: Ways to Build Wellness & Resilience in Youth

February 14, 2022February 14, 2022 aneal Drugs, Healthy Behaviors, Life, Mental Health, Prescription Drugs, Substance Use, Trends

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It is no surprise that youth and young adults have faced new challenges to their mental health during the COVID-19 pandemic. Findings from the 2021 Youth Risk Behavior Survey showed that, in the past year, nearly half of 10th and 12th grade students in the Roanoke Valley felt so sad or hopeless that they stopped doing some usual activities¹. Recent research has identified childhood depression as a key risk factor for opioid use in young adulthood (Shanahan et al., 2021)². This means we all need to be able to recognize warning signs and strengthen factors that protect youth mental health in our community.

If you are concerned about a loved one’s mental health or drug use, it is important to recognize warning signs of a developing problem. More importantly, it is essential to know that help is available and where you can find it! Here are some common signs and symptoms of drug misuse and mental health problems:

- - - Risky behavior (such as driving while intoxicated or having unprotected sex)
    - Sudden changes in appetite, sleep habits, personality, or mood
    - Acting secretive or suspicious
    - Withdrawal from friends, family, and favorite activities
    - Neglecting school or work responsibilities
    - Bloodshot eyes and unusual smells on body or clothes
    - Talking or thinking about suicide – If you or someone you know needs immediate help, call one of these emergency resources:
      - National Suicide Prevention Lifeline: 1-800-273-8255
        
        Crisis Text Line: Text the word HOME to 741-741
        
        Call 9-1-1
        
        You can also visit findtreatment.samhsa.gov to locate nearby treatment services for substance use, addiction, or mental health problems.

- - - Warning signs in younger children may involve behaviors. Some examples are:
      - Changes in school performance
        
        Frequent nightmares
        
        Frequent disobedience or tantrums
        
        Hyperactive behavior
        
        Fighting to avoid bedtime or school (due to excessive worry)

These are just some of the common signs that someone might be suffering from a mental health or substance misuse problem. Keep in mind that sometimes, warning signs might be hidden, or they may be caused by something other than a mental health or drug use problem. This list is NOT meant to diagnose a disease; it should only be used to help you decide if professional help is needed.

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While it is important to recognize signs of a problem and know when to get help, preventing problems from occurring in the first place is just as important. Many factors can increase or reduce a person’s risk for drug misuse. These are sometimes called risk factors and protective factors. Communities like ours can reduce the prevalence and impact of substance misuse by reducing risk factors and strengthening protective factors. And because many of these underlying factors influence multiple parts of society, we can all benefit from building up protective factors in our area.

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Protective factors can be found (and built up!) in any part of a community. They can be found in families, neighborhoods, communities, faith-based groups, schools, sports teams, clubs, friend groups and even an individual’s personal characteristics. There are too many opportunities for strengthening protective factors to list them all here, but some examples are:

- Parents who tell their kids that they do not approve of drug misuse
- School or workplace anti-drug policies
- Neighborhoods and communities that support positive connections
- Parents who are involved in their kids’ lives
- Students who have positive goals and hopes for the future
- Friends who encourage each other to do well at school and in life

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Boosting a teen’s mental health can be as simple as regularly asking them about school and their group of friends. We all need help from others sometimes, so let’s all show that we care about youth by investing in their mental well-being.

References

1. 2021 Youth Risk Behavior Survey implemented in the counties of Botetourt and Craig and the cities of Roanoke and Salem in grades 10 and 12. 47.3% of respondents said that, during the past 12 months, they felt so sad or hopeless almost every day for two weeks or more in a row that they stopped doing some usual activities.

2. Shanahan, L., Hill, S. N., Bechtiger, L., Steinhoff, A., Godwin, J., Gaydosh, L. M., Harris, K. M., Dodge, K. A., & Copeland, W. E. (2021). Prevalence and Childhood Precursors of Opioid Use in the Early Decades of Life. JAMA pediatrics, 175(3), 276–285. https://doi.org/10.1001/jamapediatrics.2020.5205

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The SMART Way to Set a Personal Goal

January 24, 2022January 21, 2022 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.”

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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Social Media on My Mind: Building Positive Connections

December 16, 2021December 16, 2021 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.

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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Seven Fun Ways to Give Thanks at Thanksgiving

November 15, 2021May 3, 2022 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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