Tag: resilience

Protective Factors: Ways to Build Wellness & Resilience in Youth

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

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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