May 2023

In the May 2023 Issue

• Counseling Center News and Events
• Mental Health Awareness Month
• Asian American and Native Hawaiian / Pacific Islander (AANHPI) Heritage Month
• Jewish American Heritage Month

May 2023 Counseling Center News and Events

May is Mental Health Awareness month!

Following are things happening in the Counseling Center this month:

• Look for our announcement in Canvas regarding Mental Health
  Awareness Month along with information on the Counseling
  Center as well as Self-Care resources.
• Take a moment to interact with our Digi signs throughout campus with Mental Health Moments featuring stress management activities.
• We are partnering with the Office of Student Life to host a Health and Wellness Fair May 18th 11 a.m. – 2 p.m. in the East Mall. Join us for health related activities such as a gardening workshop and art gallery walk and meet with health and wellness partners from all over King County.
• Stop by library and check out our display of mental health focused books.
• Join the Depression and Anxiety group on May 10 in W206 from 3-4 p.m.
• Join us May 22^nd 12-1 in W401 for a supportive Listening Circle to talk about how the gun violence in the US is impacting us.
• Visit the Self-Care group in W206 May 24th 3-4 p.m. to make your own Zen Garden.
• Check out the mental health related information and resources in this

Contact us at counseling@lwtech.edu to learn more about our services or visit the Counseling Services page to make an appointment and find mental health resources. 

Take good care of yourselves,

Kris, Carol, and Amal

Mental Health Awareness Month

Mental Health Awareness Month has been observed in May since 1949. This is a time when people across the country come together to help spread awareness of mental illness through events and content. Its purpose is to let people know that they are not alone.

The stigma surrounding mental illness can make it difficult for some people to seek treatment and get the help they need. People may feel shameful about the symptoms and struggles they are facing and might be embarrassed to seek help from mental health services for fear that others will find out.

According to the National Institute of Mental Health, there are 1 in 5 adults in America living with a mental illness, and yet, a stigma still exists, causing people to feel like they may be the only ones. Mental Health Awareness Month is an opportunity for people everywhere to come together and create change.

Ways you can participate:

1. Educate Yourself on Mental Health and Wellness
   • Check out the National Alliance on Menta Illness (NAMI) or National Institute of Mental Health (NIMH) websites.
2. Talk to a therapist.
   • LWTech Counseling Center (services are free to students)
   • Check out these Off Campus Counseling Resources
3. Focus on Self-Care
   • The Importance of Self-Care throughthewoodstherapy.com/4-reasons-to-prioritize-self-care
   • 100 Strategies to Help you Practice Self-Care (includes 10 ideas if you have less than 3 minutes) throughthewoodstherapy.com/100-strategies-for-self-care

4. Support Those Around You
5. Address any stigmas you might have
6. Support a non-profit mental health organization
7. Download the fee toolkit from Mental Health America

Mental Health Awareness Month can give you an opportunity to pause and reflect on the state of your mental well-being. To recognize this important month, you might participate in a variety of events, reach out to a friend, or take care of yourself in new ways. Bringing attention to issues surrounding mental health can help break stigmas, encourage others to seek support, and raise awareness of different mental health concerns affecting people around the globe.

Asian American and Native Hawaiian / Pacific Islander (AANHPI) Heritage Month

Resources

• SAMHSA Blog post: One size does not fit all: Appreciating the diversity of Asian Americans, Native Hawaiians, and Pacific Islanders (AANHPIs) and the Implications for Mental Health
• Stop AAPI Hate
• Mental Health and Substance Abuse Resource Guide (Association of Asian Pacific Community Health Organizations)
• National Asian American Pacific Islander Mental Health Association

Service Providers

• Asian Counseling and Referral Services 3639 Martin Luther King Jr. Way S, Seattle WA 98144 (206) 695-7600 org
• Asian Counseling Treatment Services 8811 S. Tacoma Way Ste. #106 Lakewood WA 98499 (253) 302-3826 org
• Asian Pacific Islander Coalition Advocating Together for Health (APICAT) 1629 South Jackson St., Seattle WA 98144 (206) 323-1772 org
• International Community Health Services 720 8th Ave S. Seattle WA 98104 (206) 788-3700 ichs.com
• Kin On (Healthcare solutions for Asian elders) 4416 S. Brandon St. Seattle WA 98118
• 888.721.3634, 206.556.2237 - Community Center # kinon.org
• MultiCare Asian Counseling Services 2201 South 19th St, Suite 104 Tacoma WA 98405 253.697.8400

Jewish American Heritage Month

Resources

• APA Stress and Trauma Toolkit for Jewish Americans in a Changing Political and Social Environment
• The Effect of Anti-Semitism on Mental Health
• Judaism and Mental Illness
• Intergenerational Consequences of the Holocaust on Offspring Mental Health

Service Providers

• Relief Resources Emotional Health Referrals, Education and Support
• Refuat Hanefesh Where the Stigma ends and Support begins
• Chazkeiun Providing support to Jewish Women coping with Mental Illness
• Jewish Family Service Seattle
• Counseling and Addiction Services at Jewish Family Service (206) 861-3152

April 2023

In the April 2023 Issue

• Counseling Center News and Events
• Sexual Assault Awareness and Prevention Month

April 2023 Counseling Center News and Events

Following are things happening in the Counseling Center this month:

• We have updated the Wellness Corner for Spring. Stop by West 207 and take a break—spend some time learning Lion breath or color a mandala.
• Support groups are back for Spring. Groups are free and all are welcome - mark your calendars!
  • The Depression and Anxiety Support Group offers students an opportunity to talk openly and honestly, express emotions, be heard and learn new skills to cope with depression and anxiety with others experiencing similar challenges.
    • April 12th West Building, W206 from 3 p.m. to 4 p.m.
    • May 10^th West Building, W206 from 3 p.m. to 4 p.m.
    • June 7^th West Building, W206 from 3 p.m. to 4 p.m.
  • Self-Care Community meetings are an opportunity to join your fellow students to learn more about self-care, resilience and mental wellness. Join in activities and share suggestions and inspirational ideas that promote selfcare, resiliency, physical activity, nutrition, quality sleep, mindfulness, and mental wellness.
    • April 26^th We will be creating Self-Care Vision Boards West Building, W206 from 3 p.m. to 4 p.m.
    • May 24^th join us for DIY Zen Gardens West Building, W206 from 3 p.m. to 4 p.m.

Contact us at counseling@lwtech.edu to learn more about our services or visit the Counseling Services page to make an appointment and find mental health resources. 

Take good care of yourselves,

Kris, Carol, and Amal

Sexual Assault Awareness and Prevention Month

Sexual Assault Awareness and Prevention Month is observed in April each year, aiming to increase awareness around the causes and risk factors for sexual assault, and to empower individuals to take steps to prevent sexual assault within their communities.

According to the Rape, Abuse, and Incest National Network (RAINN), someone experiences sexual assault every 68 seconds. Survivors of sexual violence often can experience Post-Traumatic Stress Disorder (PTSD) or other mental health effects such as depression, anxiety, suicidal ideation, addictions, and disordered eating (Mental Health America). It is important we reduce stigma by raising awareness around how frequent sexual assault happens and its mental health effects, as well as raise awareness around the services available for support.

If you are struggling with any of this, remember you can always reach out to LWTech Counseling Services for more support and resources at counseling@lwtech.edu, or reach out to one of the emergency resources below for more immediate support and intervention in times of crisis.

Emergency Resources:

• National Sexual Assault Hotline - (800) 656-4673 (24-hour online hotline).
• National Human Trafficking Hotline - (888) 373-7888 ( TTY: 711) or Text 233733.
• King County Crisis Connections - 24 Hour Crisis line - 24 Hour Crises Line - 866-427-4747.
• National Suicide Prevention Lifeline - 24 Hour Crisis line – Dial 988 from any phone
• Harborview Abuse and Trauma Center - (206) 744-1600, 401 Broadway, Suite 2075, Seattle, WA 98104 – 24/7 care for sexual assault and access to medical forensic consultation on sexual assault. Counseling and psychosocial treatment for survivors.
• Psychiatric Emergency Services at Harborview Medical Center (UW - Seattle) - (206) 744-3076, 325 9th Ave., Seattle, WA 98104 (Main Hospital Address).
• Psychiatric Emergency Care at Fairfax Hospital - (425) 821-2000 - 10200 NE 132nd Street, Kirkland, WA 98034
• Overlake Emergency & Trauma Center - Overlake Hospital provides same day/next day urgent mental health evaluations, inpatient/day hospital treatment programs and chemical dependency evaluations, (425) 688-5000, Trauma Center: (425) 688-5100, 1035 116th Ave NE, Bellevue, WA. 98004.

Other Resources:

• Sexual Assault Advocates Seattle - provides advocacy, safety planning and resources for sexual assault survivors once a police report is made in Seattle.
• Sexual Violence Law Center - SVLC protects the privacy, safety, and civil rights of survivors of sexual violence, and helps them to reclaim their lives through legal services, advocacy, education, and strategic initiatives.
• Rape, Abuse and Incest National Network - RAINN - The nation's largest anti-sexual assault organization. RAINN operates the National Sexual Assault Hotline and carries out programs to prevent sexual assault, help victims, and ensure that rapists are brought to justice.
• King County Sexual Assault Resource Center (KCSARC) - Information and resources. KCSARC provides comprehensive services to victims of sexual assault. They serve adults, teens and children who are residents of King County, at no cost.
• Washington Coalition of Sexual Assault Programs - WCSAP is a membership agency comprised of individuals and organizations dedicated to ending sexual assault in their communities.
• National Sexual Violence Resource Center - A comprehensive collection and distribution center for information, research and emerging policy on sexual violence intervention and prevention.

You can report instances of sexual assault, or sex-based discrimination and misconduct at LWTech under Title IX here at this link.

March 2023

In the March 2023 Issue

• Counseling Center News and Events
• Women’s Herstory Month and Women’s Mental Health

March 2023 Counseling Center News and Events

Hooray, hooray, hooray,

We have almost – so close – reached the end of Winter Quarter. Less than three weeks until a well-deserved Spring Break. Congratulations!

Following are things happening in the Counseling Center in March:

• Winter quarter support groups Groups are free and all are welcome - mark your calendars!
  • The Depression and Anxiety Support Group offers students an opportunity to talk openly and honestly, express emotions, be heard and learn new skills to cope with depression and anxiety with others experiencing similar challenges.
    • March 8th West Building W206 from 3 p.m. to 4 p.m.
  • Self-Care Community meetings are an opportunity to join your fellow students to learn more about self-care, resilience and mental wellness. Join in activities and share suggestions and inspirational ideas that promote selfcare, resiliency, physical activity, nutrition, quality sleep, mindfulness, and mental wellness.
    • March 15th 3 p.m. to 4 p.m. We will be working on creating our own individual Self-Care
  • Look for us at Late Nights in the Library March 14, 15^th and 16 where we are partnering with the Library and Student Life to offer a giant group mandala for coloring when you take a break from studying. We will also have fidget spinners, play dough, and stress balls available.

Contact us at counseling@lwtech.edu to learn more about our services or visit the Counseling Services page to make an appointment and find mental health resources. 

Take good care of yourselves,

Kris, Carol, and Amal

Celebrate Women’s History Month by Prioritizing Your Mental Health

Reprinted from SAMHSA Office of Behavioral Health Equity

As we celebrate Women’s History Month, we want to take time to celebrate the diverse, brilliant women across this nation who keep everything going at home and work, within community organizations and faith institutions, and in every aspect of life. We celebrate the women from our history who have helped to shape us as individuals and as a nation. We hope this note speaks in a positive way to every woman who reads or is served by this message.

During this month, celebrate the women in your life and ask them to prioritize their own mental health. Acknowledge and support women at whatever age or stage they are in life. Check on the women in your life to make sure they are doing okay. Let them know that it is okay to not always be okay. Make sure they know that they have a safe place to go if they are struggling with their mental health and offer your help in connecting them to a behavioral health professional. If you are a woman, consider taking the time to celebrate your own accomplishments and do a mental health self-care check-up this month. If you find that you need additional help, reach out to your physician or a behavioral health provider. SAMHSA offers a Behavioral Health Treatment Services Locator that can help you identify providers in your area.

Women are often the caregivers to their families and friends, yet often overlook giving themselves the care they need. Mental health is essential to well-being and women must prioritize their own mental health to ensure that they remain healthy. Being mentally healthy has an impact on the legacies and history of women. Ensure the women in your life have the tools to be mentally and physically healthy starting with these tips below.

• Take time for yourself to do something you want or nothing at all
• Get a good night's rest every night, 7-9 hours per night is recommended for adults
• Participate in regular exercise, 150 minutes per week of moderate-intensity aerobic physical activity is recommended for adults
• Get outside and get some sunshine whenever possible
• Try relaxation techniques like meditation, mindfulness, or prayer
• Tell a trusted family member or friend if you are struggling with your mental health
• Consider talking to a mental health professional

February 2023

February 2023 Counseling Center News and Events

Following are things happening in the Counseling Center in February:

Winter quarter support groups are underway. Groups are free and all are welcome - mark your calendars for February!

• Self-Care Community meetings are an opportunity to join your fellow students to learn more about self-care, resilience and mental wellness. Join in activities and share suggestions and inspirational ideas that promote selfcare, resiliency, physical activity, nutrition, quality sleep, mindfulness, and mental wellness.
  • February 15, 3 p.m. to 4 p.m. Mihaela Cosma will be sharing Resilience/Heart Math online, click here to join the Resilience/Heart Math meeting.
  • Thank you to everyone who joined us in January for Forest Bathing in the Arboretum!
• The Depression and Anxiety Support Group offers students an opportunity to talk openly and honestly, express emotions, be heard and learn new skills to cope with depression and anxiety with others experiencing similar challenges.
  • February 22, West Building, W206 from 3 p.m. to 4 p.m

Look for our Mental Health Moments coming soon to a Digisign near you. Take a moment to pause and engage in box and belly breathing, countdown to calm down and check in on your stress.

We welcome you to visit our Wellness/Self-Care Corner in W207. We have a happy light setup that you can spend some time in front of to combat the Big Dark as well as a mandala coloring center.

Contact us at counseling@lwtech.edu to learn more about our services or visit the Counseling Services page to make an appointment and find mental health resources.

Take good care of yourselves,

Kris, Carol, and Amal

Black History Month

February is Black History Month, where we honor Black and African American achievements and contributions. It is important that we recognize the achievements of those Black Americans in the field of mental health.

• Bebe Moore Campbell was an American author, journalist, teacher, and mental health advocate who worked to raise awareness around mental health needs of the Black community and other underrepresented communities. She founded NAMI-Inglewood in a predominantly Black neighborhood to create a safe space for Black people to talk about mental health concerns. On June 2, 2008, Congress formally recognized Bebe Moore Campbell National Minority Mental Health Awareness Month to bring awareness to the unique struggles of underrepresented groups facing mental health struggles in the US.
• Herman George Canady was a prominent Black clinical psychologist. He is credited with being the first psychologist to study the influence of race in rapport building between test proctors and the subject. 
• Mamie Phipps Clark was the first African American woman to earn a doctorate in psychology from Columbia University. She previously earned both her bachelor’s and master’s degrees from Howard University. She spoke out about the shortage of mental health services available to the Black community and other minority groups.
• Read more on other Black pioneers in Mental Health.

Anyone can experience mental health challenges, however experiencing marginalization, discrimination and racism can cause more of an impact and effect on one’s mental health, and based on your background and identity, accessibility to mental health treatment may also be an issue. Moreover, support needs increase significantly following release of videos of police murdering black and brown bodies, like that of Tyre Nichols in Memphis.

Racism is Trauma

• What is Psychological Trauma? A response to an event that a person finds highly stressful. Examples include being in a war zone, a natural disaster, or an accident. Trauma can cause a wide range of physical and emotional symptoms (Medical News Today).
• What is Racial Trauma? Any individual that has experienced an emotionally painful, sudden, and uncontrollable racist encounter is at risk of suffering from a race-based traumatic stress injury (Mental Health America).
• What is Historical/Intergenerational Trauma? Historical trauma includes colonization, genocide, and mass trauma among entire populations. Black people have faced countless hardships, including but not limited to slavery, Jim Crow laws, redlining, and mass incarceration. These events are so traumatizing that Black people have passed down that trauma from generation to generation, and families have been forced to continuously cope with and heal from their ancestors’ traumatic past.

It is important that we de-stigmatize mental health for this community, and advocate for more access to mental health treatment and services.

Statistics

• Mental illness affects 1 in 4 Americans. However, African American adults are 20% more likely to experience mental health issues than the rest of the population.
• In a study published in the International Journal of Health Services, researchers found that black young people were less able to get mental health services than white children and young adults.

Black and African American Mental Health Resources

• History This Week: A Century of Stigma for Black America and Mental Health Podcast.
• The Historical Roots of Racial Disparities in The Mental Health System, article from Counseling Today.
• Racial Trauma, article from Mental Health America.
• Racism and Mental Health, article from Mental Health America.
• The Association of Black Psychologists, online referral network of Black psychologists.
• Black Mental Health Alliance page
• Black Emotional and Mental Health Collective (BEAM)
• Racism, Bias and Discrimination Resources
• How Graphic Racist Videos Can Create PTSD-like Trauma, article from PBS.
• The Impact of Racial Trauma of African Americans, reading from the African American Men and Boys Advisory Board.
• Black and Asian Anxiety and Depression Spike After George Floyd’s Murder, article from The Washington Post.

Therapy Resources

1. Therapy for Black Girls, therapist directory and online space for Black women and girls.
2. Therapy for Black Men, therapist directory and online space for Black men.
3. WA State Directory of Multicultural Counselors
4. BIPOC Blackline – Steve Fund – phone line at (800) 604-5841 or visit BIPOC Blackline website.
5. People of Color Crisis Text Line - The Steve Fund: Text "STEVE" to 741741.

January 2023

Things have already been - and will continue to be - busy in the Counseling Center. Following are some highlights:​

• The Counseling Center was honored to support three Class of 2023 Occupational Therapy Assistant students in their Capstone Project which highlighted the important intersection of occupational and mental health therapies.
• Winter quarter support groups are underway. Mark your calendars!
  • Self-Care Community (formerly Wellness) meetings are an opportunity to join your fellow students to learn more about self-care, resilience and mental wellness. Join in activities and share suggestions and inspirational ideas that promote self-care, resiliency, physical activity, nutrition, quality sleep, mindfulness, and mental wellness.
    • January 18th Forest Bathing
    • February 15th Resilience/Heart Math
    • March 15th Self-care boxes
  • The Depression and Anxiety Support Group offers students an opportunity to talk openly and honestly, express emotions, be heard and learn new skills to cope with depression and anxiety with others experiencing similar challenges.
    • January 25th
    • February 22nd
    • March 8th 
  • All groups are held in the West Building W206 from 3-4 p.m. Groups are free and all our welcome! If you are not able to join the groups in-person, email us at counseling@lwtech.edu and we will try to patch you in virtually.
• With fantastic support from our amazing librarians, we have curated a small collection of books related to mental health and wellness. You can check them out from our Counseling Library.
• Look for our Mental Health Moment’s coming soon to a Digisign near you. Take a moment to pause and engage in box and belly breathing, countdown to calm down and check in on your stress.
• We welcome you to visit our Wellness/Self-Care Corner in W207. We have a happy light setup that you can spend some time in front of to combat the Big Dark as well as a mandala coloring center.

 Contact us at counseling@lwtech.edu to learn more about our services or visit the Counseling Services page to make an appointment and find mental health resources.

Take good care of yourselves,

Kris, Carol, and Amal

Martin Luther King Jr. Day

Martin Luther King Jr. Day is this coming Monday January 16th. This day has officially been designated a National Day of Service, following his example.

In honor of this day, the Rise Center and the Counseling Center are partnering to honor Martin Luther King Jr.’s legacy by discussing ways to connect the liberating power of rest as a foundation for healing and justice. The Rest as Resistance Workshop will be held in-person and virtually in E144 January 25th 12-1:30 p.m. Please join us!

MLK Jr. experienced his own mental health struggles. He spoke out for those struggling, not just with racial injustice, but also with poverty and overall mental health concerns. He shared that these folks have a unique role to play in the fight for freedom and that their voices and experiences should be heard and validated against stigma and stereotypes.

On the 16th we honor Rev. King's legacy of acceptance and open-mindedness, especially when it comes to mental health. Stigma and stereotypes are still very persistent in our country, especially in communities of color. Leading to barriers to access mental health support. It is important that we normalize mental health needs for everyone and think about ways to be of service to others.

“The time is always right to do the right thing.” – Martin Luther King Jr.

Winter Blues and Coping Tools

This time of year can be a real challenge when it comes to staying upbeat and positive.

Here in the Pacific Northwest the weather can be cold, wet, and gloomy. Pair that with post-holiday let-down and ongoing pandemic recovery and it’s a wonder many of us are still engaging at all. Many in our region suffer from a specific type of depression called Seasonal Affective Disorder or SAD. SAD has to do with the regulation of serotonin in the brain and may be related to increased melatonin production and insufficient levels of vitamin D. SAD typically follows a seasonal pattern (most people with SAD experience depression during the winter months). Symptoms of SAD include low energy, hypersomnia, overeating, weight gain, carb cravings, and social withdrawal. If you think you or a loved one might be suffering from SAD, please check in with your doctor. Make no mistake though, the days are getting longer and even those of us living in the diabolical Snohomish convergence zone are seeing patches of blue sky and rays of sunshine. Hold onto hope, spring is coming! Until then, here are some tools and tips to help you or a loved one cope:

• Listen to and Take Care of your Body - Winter’s low light causes the brain to prepare for sleep more than it does in other months. Try going to bed 20-30 minutes earlier than usual. It is normal if your body feels more tired. It’s okay to cater to this and comfort it where you can. Meditating or taking a quick power nap can help if you are able to add one of these to your routine for 20-30 minutes/day. Additionally – find ways to do some more self-soothing for the body. Take a bath, use new lotions and take time to show your skin some love! There are many creative ways to cater to your body’s needs this winter and it’s all about comfort!
• Get Moving - While it’s fun to curl up in a blanket and read or watch movies, our bodies still need some movement. Even if it’s a quick 30 second stretch break between work/school meetings, this can feel wonderful! Try some gentle stretching or yoga in the morning or evening as you are transitioning into or out of your day. Put on a favorite song and move your body to the beat or get outside and move. Even if it’s dreary, a short walk or roll can help.
• Exposure to Light - Daily exposure to 10-30 minutes of direct sunlight a day can boost vitamin D3 levels, which can improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp. Note: the library has multiple light boxes, “Happy Lights,” available for LWTech students and employees to use in the library and we also have one in the Counseling Center.
• Deep Breathing - Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this a few times. It can help your body feel more relaxed. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. When your body relaxes, your mind follows!
• Activate Dopamine and Boost Oxytocin - When your dopamine pathways aren’t working well, negative thoughts and low motivation are much more common – it can be harder to find your sense of joy and lift yourself out of bad place. Increase dopamine naturally by engaging in meaningful activities and hobbies. Also, take time to have fun with your loved ones. Spending time in community with others (virtually or in person, whatever you are comfortable with) is a great way to boost your oxytocin levels and improve your mood.
• Get a good night’s sleep, such that when you wake up you feel rested. Keeping a consistent sleep schedule can help improve mood.
• Reach out for help – You do not have to be alone coping through tough times, stress and depression. The counseling center is here at LWTech to support you! Visit the LWTech Counseling Services page to make an appointment and find mental health resources.

November 2022

Way to make it through mid-terms everyone! The students here at LWTech are so resilient and strong! It’s been great to connect with those who’ve reached out to us!

We’d like to welcome our newest contract counselor, Amal Abdulrahman!

Amal is passionate about issues of social justice, community building, and mental health. Amal is a licensed social work associate and independent clinical therapist (LSWAIC), helping her clients regain confidence in their ability to manage overwhelming emotions and to clarify their dependable strengths. She works in partnership with her clients to assist in their healing and overall emotional and mental health. She is skilled in creating a safe place to talk about what is distressing her clients and the trust needed for personal growth.

​She has earned a Bachelor of Social Work (BSW) and Master of Social Work (MSW) with a concentration in community-centered integrative practice. She completed her clinical training at University of Washington’s School of Social Work in 2014.

​As a therapist, Amal takes a client-centered approach to mental health and wellbeing. She knows that everyone has a host of strengths and untapped resources, and that these are the key to helping us move through personal challenges. She specializes in the treatment of personal, family, and career challenges. She incorporates tools from Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Motivational Interviewing (MI).

• Our Wellness Wednesday and Anxiety and Depression Support Groups are underway with great student participation. The next groups are:
• Wellness Wednesday, November 9, 3 p.m. to 4 p.m., W206
• Depression and Anxiety Support Group, November 30, 3 to 4 p.m., W206
• All are welcome!
• We hope to add an option for students to join the group online in Winter quarter.
• Look for our Wellness Moment reminders coming soon to a Digisign near you.
• Look for our calming room and other mental health supports at Late Night’s at the Library.
• Hopefully you remembered to turn your clocks back an hour on Sunday, November 6. This time change and the darkening days of winter can be tough for many. Changes made to our circadian rhythm can affect our hormonal balance and increase the risk for insomnia, depression, and poor immunity. Please try to take extra good care of yourself as your body adjusts to the time change.

You can contact us at counseling@lwtech.edu to learn more about our services, and to request an appointment. Visit the Counseling Services page, for more info.

Veterans’ Day and Veterans Mental Health Resources

Veteran’s Day is coming up on November 11. It’s a day to remember and reflect on the sacrifices of our veterans and thank them for their service.

There are unique experiences shared by those in military life, and often veterans can come out of their service experiencing mental health challenges such as PTSD, traumatic brain injury or depression.

Access and read more about LWTech's veterans services on the Veteran's Resources web page.

Veterans Mental Health Resources

1. Veterans 24/7 365 National Crisis Line - Dial 988 and then press 1 or text 838255
2. Disabled Veterans National Foundation
3. Wounded Warrior Project
4. VA National Center for PTSD
5. VA Mental Health Resources
6. Seattle Vet Center

Transgender Awareness Week and Transgender Day of Remembrance

Transgender Awareness Week (November 13-19) is a week when transgender people and their allies take action to bring attention to the community by educating the public about who transgender people are, sharing stories and experiences, and advancing advocacy around the issues of prejudice, discrimination, and violence that affect the transgender community.

Transgender Day of Remembrance (TDOR) observed on November 20^th was founded by transgender advocate Gwendolyn Ann Smith as a vigil to honor her memory of Rita Hester, a transgender woman who was killed in 1998. The vigil commemorated all the transgender people lost to violence that year and began an important memorial that has become the annual Transgender Day of Remembrance. Learn more about Trans Awareness Week on the GLAAD website.

Trans Day of Remembrance Seattle / Tacoma
Sunday, November 2
6 p.m. to 8 p.m.

Resources

• Diversity Alliance of Puget Sound
• Gender Justice League
• Ingersol Gender Center
• Rainbow Center

Native American Heritage Month & Mental Health Resources

Thanksgiving is not a ceremonious holiday for everyone, especially for many Native American folks in our community. It’s important for us to be mindful of this as we take the Thanksgiving break and honor Native American Heritage Month.

For Further Reading/Viewing

• This article, “Native American Heritage Month, Thanksgiving, & Thankstaking,” from University of Colorado Denver
• “The Myths of the Thanksgiving Story and the Lasting Damage They Imbue,” article from the Smithsonian Magazine
• This video article, “Thanksgiving ‘National Day of Mourning’ For Some,” on YouTube from Al Jazeera
• Resources: dcyf.wa.gov/news/native-american-heritage-month-resources

Land Acknowledgement

Land acknowledgements are one way to honor the history of our Native American population.

We acknowledge that the LWTech campus is on the traditional land of the first people of Seattle, past and present, and we honor with gratitude the land itself, and the Coast Salish, Stillaguamish, Snoqualmie, Muckleshoot and Duwamish tribes.​ We acknowledge these tribes by showing respect, and take an intentional step toward correcting the stories and practices that erase Indigenous people’s history and culture, and toward inviting and honoring the truth.

Nations and Tribes of Washington State: ais.washington.edu/nations-and-tribes-washington-state

Mental Health Support for Native Americans

In mental health, we acknowledge that our indigenous population has and, in many cases, continues to face personal, historical, and intergenerational trauma. According to the American Psychiatric Association, Native Americans experience PTSD more than twice the amount as the general population. They also experience alcohol and drug addiction at younger ages and at higher rates compared to other ethnic groups. This population has often been underserved in the mental health field, where it’s important we acknowledge this and familiarize ourselves with the resources for more support.

Local Mental Health and Other Supportive Resources for the Native American Population

1. Duwamish Tribe Mental Health and Wellness Resources page (Native-specific resources listed)
2. Seattle Indian Health Board (American and Alaska Native Behavioral Health Resources)
3. Tukwila Tribal Health Seattle (Mental Health and Substance Use)
4. WA State Services for American and Alaska Natives
5. American Indian Health Commission for WA State

Body Love Over the Holidays!

The holidays can be a rough time for those of us struggling with body image issues. 

This is a reminder to be kind to yourself and your body this year, as best you can! 

Diet culture over the years has given us negative messaging around food and weight during the holidays. This messaging can create body shame and disordered eating patterns and leave us feeling low in our self-esteem and disconnected from our bodies. 

Many people are focused on the food they will eat and the weight they may gain, and then immediately get bombarded by health messages pressuring them to lose weight in the new year.

Instead…

1. What if we took a minute to honor and respect our bodies, instead of jumping to criticism, shame and fixing?
2. What if we acknowledged the collective trauma we’ve experienced throughout this pandemic and how hard our bodies have fought to keep ourselves regulated during this time?
3. What if we stayed in the moment with our food, enjoying every texture, taste and feel of it, as well as the people who shared in this experience with us? 

I encourage you to find the other joys of the holidays and time off we may have from work or school, and focus instead on what your mental health may need. 

Here Are Some Tips for Enjoying the Upcoming Time off and Focusing On Our Mental Wellbeing

1. Connect socially with others at your comfort level - connect through zoom, take an outside walk with a friend, or have a potluck with those you feel comfortable seeing and sharing food with.
2. Use the time off for self-care - sleep in, work out, cook tasty food, learn a new recipe, do something creative, listen and dance to good music, take a bath, unplug your devices - whatever it may be, make time for you!
3. Be kind to yourself and your body - we have been through a tough 2+ years with the pandemic! Your body has been surviving through some major trauma. Thanksgiving mealtime can bring comforting and delicious food and it can also represent family traditions, community and more - which can bring up a mixture of emotions. Take the time to process these emotions and show yourself the compassion and comfort that you deserve! Don’t be too hard on yourself! Eat the piece of pie or the stuffing that your heart desires! Get a pie from the LWTech Baking Program and support them!
4. Donate to those in need or volunteer your time helping others.

October 2022

Welcome to Fall Quarter!

We hope this newsletter finds each of you well as you are getting into the swing of the quarter. My name is Kris Lau and I’m the new full-time mental health counselor at LWTech.

This is the first of our monthly newsletters. Expect to receive a newsletter at the beginning of each month throughout the year. Each newsletter includes mental well-being information and resources. This month’s newsletter will introduce you to our counseling services, our updated information for Fall quarter, how to make referrals, how to get in touch for an appointment, and resiliency and coping skills.

This month’s newsletter also provides information and resources on Latinx Mental Health in honor of Hispanic Heritage Month, and suicide prevention and loss resources in honor of Suicide Prevention Awareness Month. Feel free to be in touch with any thoughts or questions related to this newsletter by contacting Kris at counseling@lwtech.edu.

Counseling Services at LWTech

LWTech offers short-term counseling to all students for FREE. The LWTech Counseling Center has a full-time counselor and a part-time contracted counselor available for student appointments via telehealth Monday through Friday and in-person Tuesdays and Wednesdays.

Personal counseling is a chance to talk confidentially with an objective person who can help you learn new skills and look at situations in different ways. This can help you become more capable of solving new problems on your own in the future. Some students benefit from one or two sessions of problem-solving, while others may require more. Although our counselors may differ in their approach to counseling, they all have one goal in common: to help you find relief and resolutions to your concerns.

To Make an Appointment

• Complete a Counseling Appointment Request Form. This form is also available on our webpage at LWTech.edu/Counseling.
• For more resources visit our website at LWTech.edu/Counseling.

Meet Our Counselors: Kris and Carol

Kris is the new full-time mental health counselor and faculty at LWTech.

Clients and colleagues describe Kris (she/her & they/them) as empathic, down-to-earth, and compassionate. Kris emphasizes a safe and supportive environment and focus on the integration of the whole person, considering each individual’s strengths and intersectionality. They are well-versed in cognitive behavioral therapy, brief solution-focused, harm reduction, motivational interviewing interventions, and mindfulness-based strategies. Kris believes the work of therapy is to support each client from a space of cultural humility with the goal that they no longer need therapy. Her work is tailored to each individual with a foundation in humanistic theory and the wellness model with a focus on empowerment. She believes each person’s wellness should be based on where that person is and that person’s ideal state of wellness. They are passionate about supporting BIPOC, LGBTQIA2S+, first-generation, marginalized and other “non-traditional” students in their educational journey.

Kris is a Licensed Mental Health Counselor (LMHC) with a Master’s degree in Counseling Psychology and Certificate in Chemical Dependency Counseling from City University of Seattle and over 10 years’ experience supporting people with mental health challenges. A former Adjunct Professor in LWTech’s Behavioral Health BAS program and Associate Professor in Seattle Central College’s Bachelors of Behavioral Health program, Kris has also worked as a counselor in private practice, as a clinician, clinical supervisor and clinical director for community mental health agencies and non-profits throughout King and Snohomish counties, upstate New York and Alaska.

Carol is a contract counselor who provides services to LWTech students via telehealth in a limited capacity.

Carol specializes in therapy for individuals. She emphasizes work on “self” in all relationships, including family of origin, providing a different way of thinking about yourself and your life. Carol provides treatment that values truth and honesty, as the only route to one’s true self. Focus on self can address a host of benefits including improving self-knowledge, relationships that are based on self-understanding, recovery from abusive relationships whether experienced as an adult or as a child, better physical health, and an increase in creativity. Carol’s strongest belief is that as one improves their sense of true self, the ripple effects move outward to all relationships- past, present, and future.

Carol has over 20 years of professional mental health experience. Prior to working at LWTech, she had most recently been in private practice providing counseling. In addition to private practice, Carol has experience working in a variety of roles from direct client counseling to unit supervisor and Clinical Director at organizations such as Salvation Army Adult Rehabilitation Center, Group Health, Sunrise Services, Monroe Department of Corrections, and more. Carol received her Master of Counseling degree from Seattle University and is a Licensed as both a Mental Health Counselor and Substance Use Disorder Professional.

New Groups!

Join the Counseling Center for two new, free, and confidential support groups this Fall.

Wellness Wednesdays are an opportunity to join your fellow students to learn more about mental wellbeing. Share suggestions and inspirational ideas that promote self-care, resiliency, physical activity, nutrition, quality sleep, mindfulness, and mental wellness. We will introduce the Wellness Wheel and engage in different wellness activities including an introduction to mindfulness, creating a self-care box, journaling for mental health, forest bathing and walking meditation.

Where: West Building, W206

When: October 12, 3 p.m. and November 9, 3 p.m.

The Depression and Anxiety Support Group offers students an opportunity to talk openly and honestly, express emotions, be heard and learn new skills to cope with depression and anxiety with others experiencing similar challenges.

Where: West Building, W206

When: October 26, 3 p.m. and November 30, 3 p.m.

September Is Suicide Prevention Awareness Month

The month of September is dedicated to raising awareness of suicide prevention and how we all can help in preventing suicide, encourage healing, and give hope.

Suicide impacts people of all gender, ages, ethnicity, and intellectual ability. According to the Centers for Disease Control, suicide is the tenth leading cause of death in the United States, and it’s the second leading cause of death among young adults, according to the JED Foundation.

It’s more common than we think to have thoughts of suicide, even if it hasn’t escalated to any plans or intents to follow-through. It’s important that we normalize having these thoughts, and intervene with resources when possible. Counseling can help prevent these thoughts and feelings from escalating to real danger and self-harm.

What can you do? Take the time to listen, connect, or share the resources below! Research shows people who are having thoughts of suicide feel relief when someone asks them about their thoughts and feelings in a caring way. Findings suggest acknowledging and talking about suicide may reduce rather than increase suicidal ideation. Individuals are also more likely to feel less depressed, less suicidal, less overwhelmed, and more hopeful after speaking with someone who listens without judgment.

To learn more about warning signs, risk factors and how to support a person in crisis, please see the following:

• National Alliance on Mental Illness: Informational Resources, Crisis Resources, Facts.
• Centers for Disease Control and Prevention: Suicide Prevention Strategies.
• Jed Foundation: Suicide prevention resources and information - videos, downloadable tip sheets, and more.

Suicide Prevention Lifeline (24/7 crisis hotline) - (800) 273 TALK (8255), or text NAMI to 741-741

5 Steps to Help Someone in Crisis

1. ASK
   When someone is in emotional pain, ask them directly "Are you thinking about suicide?"

2. BE THERE
   If your loved one is thinking about suicide, listen with compassion and without judgement to their reasons for feeling hopeless.

3. KEEP THEM SAFE
   If your loved one is thinking about suicide, ask them if they've thought about how they would do it. Separate or remove anything they could use to hurt themselves.

4. HELP CONNECT THEM
   Help your loved one connect with support, whether it's family, friends, coaches, or a counselor so they can reach out for help when they need it.

5. FOLLOW UP
   Check in with your loved one. Making regular contact after a crisis makes a difference.

For more information on the 5 Steps and how you can help, please visit bethe1to.com, created by the National Suicide Prevention Lifeline.

Resiliency and Coping Skills for Returning Back to School

During COVID-19, we have all been tested mentally. Mental health concerns may have been exacerbated, and previous coping skills may have been restricted or cut off. It is important to build our resiliency and coping skills, especially as we transition back into social gatherings and the pressures of school.

Some resiliency building tips and coping skills to try:

• Create a wellness plan to turn to whenever you are needing a reminder of your support and resources.
  • Name 3 support people you can reach out to.
  • Name 3 crisis resources (hotlines, warmlines, text lines, or local places to go if needed).
  • Name 3 coping skills that you can try.
  • Write down positive reminders, mantras or words of encouragement.
  • Put this all together on paper in a safe place for you to easily refer to when needed.
• Use your senses to bring yourself back into the present moment.
  • 5 Senses - focus in on your five senses to help you stay present in the room. This is especially helpful if you find yourself dissociating or having too much anxiety about the past or future. You can focus in on 5 things you see, 4 things you hear, 3 things you smell, 2 things you touch, and 1 thing you taste.
  • Change of Temperature - Run cold water over your hands and focus on how the temperature feels on each part of your hands. You can switch the temperature to warmer water if you’d like and then focus on those sensations.
  • Tapping, Squeezing or Shaking - With your hands, tap your body all over, from your head to your toes. You can also squeeze different parts of your body, instead of tapping. Try to do these evenly on both sides. If you want to stay in one part of your body (your legs for example), try tapping back and forth both sides for a while. This can create a sense of calm and grounding and bring you into the present moment. Shaking is another thing to try on both sides of the body. Shake your hands, your arms, your upper body, and then move to your legs, ankles, feet with lower body shaking. Shaking is what animals do after a traumatic incident to help them get back to their baseline.
  • Eat - Sometimes eating something can help us feel more regulated. Doing some mindful, single-tasking eating can help us stay in the moment. As you eat, take small bites, one bite at a time slowly and pay attention to the taste and texture of the food. Don’t have any other distractions as you eat (turn the TV off, avoid conversations for this activity as well), and focus on staying in the moment. It’s important to listen to and fuel our bodies, pay attention to your hunger/fullness cues and your cravings. Pay attention to your mood pre and post meals.
  • Breathing - Inhale and count to 4, hold your breath for 3 seconds, and then exhale for another count of 4. Repeat a mantra or happy word as you breath. For example - “I am safe”, peace, easy, or gone.
• Progressive Muscle Relaxation - This is where you tense and then relax parts of your body. For example, press your feet to the ground as hard as you can for a few seconds, or squeeze your toes or your wrists. Then release the pressure and notice how those areas that were tensed up now feel.
• Distraction Games - Sometimes we need healthy distraction to help us feel more grounded. Think of different categories as a distraction. For example, you can think of cities, types of dogs, tv shows you like. You can also think of answers in these categories that all begin with the same chosen letter.
• Safety Visualization - Create a safe place in your mind. You can think back to a moment when you felt safe and happy. Or you can create a new safe place that you haven’t experienced yet. Think about all the details of being in that moment. Tune into how your body feels in that moment.
• Think About People - Think about people in your life that you care about, or that make you feel at peace. Looking at photos of them can help with this.
• Movement - Sometimes movement is what we need. Movement such as stretching, jumping up and down, dancing, or running/jogging can all be helpful. Focus in always on how your body feels as you move around and pick movement that feels enjoyable.
• Hug Yourself - Give yourself a hug. This can help you feel a sense of containment and safety. You don’t just have to rely on others for a hug, you can give yourself one!
• Body Scans - take a moment to scan through your entire body to notice how you feel and if there is any tension, or lightness throughout. Start by sitting or lying in a comfortable position and close your eyes. Focus on your lower part of your body first. Feel your feet on the ground, and slowly move your attention up your leg through your ankles, knees, thighs, etc. See if you can notice pressure, tension, temperature, and other sensations. Take a deep breath into the tension areas that you feel and visualize releasing that tension as you exhale. Do the same with the upper body next all the way through your head and face. It may help to visualize a light of energy moving through your body as a way to help you release tensions and become more connected with yourself. This light can leave through the top of your head at the end of the scan, with certain releases and intentions in mind.
• Social engagement - We are social creatures by nature. When we are engaged positively with others, this in turn regulates our nervous system to create more joy, resilience, tolerance, and more. It is helpful to connect with your support networks in times of stress. It’s been more challenging to connect socially with others during the pandemic, but thanks to technology there are many options for social connection even from afar.

Hispanic Heritage Month

During Hispanic Heritage Month (Mes de la Herencia Hispana), we recognize the contributions and the important presence of Latinx communities in the U.S. It’s important to not only celebrate Latinx culture, but to also advocate for mental health awareness and access for these communities.

Latinx communities have historically been underrepresented among mental health professionals and have had limited access to culturally and linguistically appropriate health care. During the COVID-19 pandemic, depression and anxiety prevalence has increased among the Latinx population in WA state, according to a survey that was conducted by UW’s Latino Center for Health, emphasizing more need right now for mental health treatment options and access for this population.

Research also shows that Latinx communities are less likely to seek mental health care due to fear, shame, stigma and/or lack of information, which can put them at higher risk for more on-going and severe mental health concerns.

There is a strong value on family in many Latinx communities, where this can be a source of comfort and strength and can therefore increase one’s resiliency. Research shows that people who feel supported by their family may have better mental health. However, mental health may need to be talked about more amongst family and community members to help feel more supported. Research has also shown that mental health treatment may not be openly talked about or normalized as much in many Latinx households, leading to misconceptions and stigma around mental health, and can therefore prevent someone from getting the care that they need.

• Guía de apoyo para la salud mental: a mental health support guide with tips and resources for achieving mental wellness.
• SanaMente “Myths vs. Facts” poster: dispels the common misconceptions Spanish speakers have about living with a mental health challenge.
• Mental Health Fact Sheet: find the symptoms and services available to treat mental health challenges.

Visit LWTech.edu/Counseling for Latinx Community Resources.

Indigenous People’s Day October 10

Typically, on the second Monday of October, Indigenous Peoples’ Day recognizes the Indigenous communities that have lived in the United States for thousands of years. It grew increasingly common as a replacement for Columbus Day.

President Biden’s proclaimed the day in 2021 becoming the first US President to formally recognize the day. Prior to that dozens of U.S. cities and states commemorated Indigenous Peoples’ Day. Colleges and corporations have increasingly recognized it. South Dakota is believed to be the first state to have officially recognized the day (as Native Americans’ Day), in 1990; members of several tribes in the Sioux Nation make up around 10 percent of its population. Alaska, Oregon and Vermont also officially established the day as a holiday; many more states recognize it through proclamations. Cities like Berkeley, Calif., Seattle and Minneapolis also were early adopters.

Over the past several years, states including Alaska and New Mexico have adopted the holiday, choosing to forgo Columbus Day celebrations and heeding calls from Indigenous groups and other residents not to celebrate Christopher Columbus, the Italian navigator the holiday is named for, who brought genocide and colonization to communities that had been in the United States for thousands of years. Many around the country, however, still celebrate Columbus Day or Italian Heritage Day as a point of pride in Italian culture.

Not all states have accepted Indigenous Peoples’ Day, and some members of Indigenous communities say recognizing the day does not go far enough. Excerpted from: nytimes.com/2021/10/11/us/indigenous-peoples-day.html.

For more information:

• niwrc.org: Build Indigenous ally skills and cultural competency through resources provided by National Indigenous Women’s Resource Center (NIWRC). Discover resources to help advocate for social change and justice in Native cultures.
• culturalsurvival.org: Advancing Indigenous Peoples' Rights & Cultures Worldwide.

Visit LWTech.edu/Counseling for local Indigenous Community Resources.

May 2022

Mental Health Awareness Month

LWTech Counseling joins many others in observing National Mental Health Awareness Month.

We have collectively faced isolation, times of uncertainty and exacerbated stress these past few years related to the pandemic and world events. We all have mental health to look at, just as we do with our physical health, but since the pandemic, more and more Americans have experienced mental health symptoms or exacerbation of symptoms, and coping with these symptoms has become more challenging.

Mental Health Snapshot Since Pandemic:

• Depression during pandemic is 3 fold higher in adults (Ettman et. al., 2021)
• Elevated Anxiety in young adults​ (NIH, 2021).​
• ADHD symptoms in children and young adults are escalating​ (Sibley et. al., 2021).​
• Pandemic triggers trauma responses in the ADHD brain ​(Littman, 2022).​
• "U.S. Surgeon General Vivek Murthy in December issued a rare public health advisory noting the increasing number of suicide attempts by young people” ​(Kreidler, 2022).​
• Younger adults, racial and ethnic minorities, essential workers, and unpaid adult caregivers reported experiencing worse mental health outcomes, increased substance use, and elevated suicidal ideation (Czeisler et al., 2020). ​
• According to the Center for Collegiate Mental Health, Indigenous and LGBTQ Students' Mental Health was the most hurt by Pandemic​ (Pease, 2022). ​
• “Professors have to walk a line between holding students responsible and also recognizing that this is a traumatic time for everyone” ​(Krantz, 2022).​

These are just a few statistics to show the changed climate around mental health and wellbeing since the start of the Pandemic.

It’s important for us to recognize that we’ve been in this together, with a lot of similar experiences. We can normalize these experiences and shed light on what we have access to and can utilize as resources in moving forward.

As the Jed Foundation encourages this month… together, we can:

• Find connection and support.
• Ask for—and offer—help.
• Seek and celebrate joy.

Ways to engage in National Mental Health Awareness Month (tips from Jed Foundation):

• “Seize the Awkward” - Reach out to the people you care about and have honest conversations with them about mental health, even if it seems awkward. Let’s decrease stigma by talking more about mental health, reaching out to others, and sharing stories! Follow @seizetheawkward on Instagram to learn more on how to engage in impactful conversations around mental health.
• 4 things you can say to a friend:
  • “We haven’t talked in awhile. How are you doing?”
  • “You seem kind of down lately. Let’s talk and see if there’s a way for me to help.”
  • “Seems like you are having a hard time. I’ve been there too. Sometimes it helps to talk about it.”
  • “If you are having a hard time, I’m a judgement-free person you can talk to.”
• Supporting others through “end-of-year” or “end-of-quarter” stress:
  • Acknowledge that the end of the school year, or end of a quarter can be a stressful time.
  • Model self-care and encourage this with others! Maybe even do some self-care together by taking walks, getting food together, drawing, playing games and more!
  • Check-in with your loved ones. Whether that be to ask for more support yourself, or checking in to support another.
• Ways to seek and celebrate joy:
  • Listen to a favorite music artist or playlist.
  • Dance alone or with friends.
  • Spend time on a project or activity that you enjoy.
  • Stream a funny movie or show.
  • Journal if you find that enjoyable.
  • Walk or take time outside in nature.
  • Reach out to a friend.

Mental Health America (MHA) has several resources that can support you learning more information about mental health conditions and treatment.

• MHA online screening page: screening.mhanational.org/screening-tools.
  • You can take one of their online simple screener tests to learn more about your mental health symptoms and what you may be experiencing.
• MHA “Get Help” resources page: screening.mhanational.org/get-help
• MHA “Learn about MH Treatment” page: screening.mhanational.org/treatment
• MHA “Overcoming Thoughts” tool: screening.mhanational.org/activity/overcoming-thoughts/
  • Use this online tool to help you overcome negative or irrational thinking.
• MHA Resources in Spanish: screening.mhanational.org/la-salud-mental-informacion-y-recursos/
• BIPOC Mental Health: mhanational.org/bipoc-mental-health
• LGBTQ+ Mental Health: mhanational.org/lgbtq

In honor of Asian American and Native Hawaiian / Pacific Islander (AANHPI) Heritage Month, here is link with resources from MHA that shares more on mental health needs, trends and resources within the AANHPI population: mhanational.org/issues/asian-americanpacific-islander-communities-and-mental-health

Please also remember that you can reach out to Counseling Services at Counseling@lwtech.edu for more support and resources if needed. We also have resources listed on the LWTech Mental Health Counseling Module (that is added to some of your Canvas courses), as well as at our Counseling website: LWTech.edu/Counseling.

Community Violence Support & Resources

Counseling Services wants to recognize the racist hate crimes that have occurred recently in our county, with the shootings in Buffalo, NY and California. LWTech has already voiced support for these communities affected by these horrible acts. Community violence, mass shootings, and hate crimes are all forms of psychological Trauma.

Our Executive Director of EDI, Robert Britten, has shared a very important Community Violence Resource Guide that I am resharing by attaching to this email.

Consequences of Community Violence on Mental Health (from VPC.org):

• Increased anger, anxiety, dissociation, and PTSD.
• Increased substance use, sleep disturbance, and suicidal ideation.
• Increased withdrawal behavior or hypersensitivity to perceived threat.
• Creates opportunity for transgenerational effects on mental health.
• Intrusive thoughts about traumatic event(s).
• Increased incidence of “pathological adaptations” including desensitization to violence, fatalistic thoughts, hopelessness, and stunted development.
• Reduced academic performance.
• Difficulty forming trusting relationship.
• Impaired development of the prefrontal cortex (the part of the brain responsible for executive functions such as making and following plans, focusing attention, controlling impulsive behaviors, and integrating information to inform decision-making).
• Inability to differentiate between threat and safety.
• Inhibited development of confidence and a secure sense of self.

When violent incidents occur, one may experience a range of feelings in reaction. When incidents are racially motivated, members of these targeted groups may be particularly impacted emotionally.

As outlined in the attached Community Resource Guide resource, below are some self-care reminders:

• Acknowledge your thoughts and emotions. It is common to experience a wide range of emotions following a violent event.
• Avoid self-talk about what you “should” be feeling.
• Identify and attend to the things in your scope of influence. Focus on the things you can impact most directly and positively in your control.
• Set boundaries for social media and news consumption. Staying informed can be important but avoid overexposure.
• Connect with your community members.
• If you have them, seek support from your faith-based resources.
• Minimize toxic interactions.
• Focus on your basic needs: water, sleep, food, and joyful movement.

Reach out to Counseling Services at counseling@lwtech.edu for more support or resources if needed.

To Your Health,
Juliette

April 2022

Support Groups: For Students Affected By the War in Ukraine

LWTech Counseling has partnered with ASG and the RISE Center to host two support groups for students who may be emotionally affected by the war in Ukraine. This event is inclusive and open to any student who feels they may need more support related to the war. See below for the dates and locations.

1. Tuesday, April 26^th from 10 a.m. to 11:30 a.m. In person at the RISE Center.
2. Thursday, April 28^th from 12:30 p.m. to 2 p.m. on Zoom.

Sexual Assault Awareness & Prevention Month

Sexual Assault Awareness and Prevention Month is observed in April each year, aiming to increase awareness around the causes and risk factors for sexual assault, and to empower individuals to take steps to prevent sexual assault within their communities.

According to the Rape, Abuse, and Incest National Network (RAINN), someone experiences sexual assault every 68 seconds. Survivors of sexual violence often can experience Post-Traumatic Stress Disorder (PTSD) or other mental health effects such as depression, anxiety, suicidal ideation, addictions, and disordered eating (Mental Health America). It is important we reduce stigma by raising awareness around how frequent sexual assault happens and its mental health effects, as well as raise awareness around the services available for support.

If you are struggling with any of this, remember you can always reach out to LWTech Counseling Services for more support and resources at counseling@lwtech.edu, or reach out to one of the emergency resources below for more immediate support and intervention in times of crisis.

Emergency Resources:

• National Sexual Assault Hotline - (800) 656-4673 (24-hour online hotline).
• National Human Trafficking Hotline - (888) 373-7888 ( TTY: 711) or Text 233733.
• King County Crisis Connections - 24 Hour Crisis line - 24 Hour Crises Line - 866-427-4747.
• National Suicide Prevention Lifeline - 24 Hour Crisis line - (800) 273-8255.
• Harborview Abuse and Trauma Center - (206) 744-1600, 401 Broadway, Suite 2075, Seattle, WA 98104 - 24/7 care for sexual assault and access to medical forensic consultation on sexual assault. Counseling and psychosocial treatment for survivors.
• Psychiatric Emergency Services at Harborview Medical Center (UW - Seattle) - (206) 744-3076, 325 9th Ave., Seattle, WA 98104 (Main Hospital Address).
• Psychiatric Emergency Care at Fairfax Hospital - (425) 821-2000 - 10200 NE 132nd Street, Kirkland, WA 98034
• Overlake Emergency & Trauma Center - Overlake Hospital provides same day/next day urgent mental health evaluations, inpatient/day hospital treatment programs and chemical dependency evaluations, (425) 688-5000, Trauma Center: (425) 688-5100, 1035 116th Ave NE, Bellevue, WA. 98004.

Other Resources:

• Sexual Assault Advocates Seattle - provides advocacy, safety planning and resources for sexual assault survivors once a police report is made in Seattle.
• Sexual Violence Law Center - SVLC protects the privacy, safety, and civil rights of survivors of sexual violence, and helps them to reclaim their lives through legal services, advocacy, education, and strategic initiatives.
• Rape, Abuse and Incest National Network - RAINN - The nation's largest anti-sexual assault organization. RAINN operates the National Sexual Assault Hotline and carries out programs to prevent sexual assault, help victims, and ensure that rapists are brought to justice.
• King County Sexual Assault Resource Center (KCSARC) - Information and resources. KCSARC provides comprehensive services to victims of sexual assault. They serve adults, teens and children who are residents of King County, at no cost.
• Washington Coalition of Sexual Assault Programs - WCSAP is a membership agency comprised of individuals and organizations dedicated to ending sexual assault in their communities.
• National Sexual Violence Resource Center - A comprehensive collection and distribution center for information, research and emerging policy on sexual violence intervention and prevention.

You can report instances of sexual assault, or sex-based discrimination and misconduct at LWTech under Title IX.

To Your Health,
Juliette

March 2022

Spring Break

Counseling will not be available during Spring Break. If you are in a mental health crisis or emergency, please reach out to the following resources for more support.

• King County Crisis Connections - 24 Hour Crisis line - 24 Hour Crises Line - 866-427-4747
• WA Warm Line - Peer support help line - Call 877-500-WARM (9276).
• Mental Health Peer-Run Talk Line - call 855-845-7415, 24 hours a day, 7 days a week.
• Crisis Text Line - Connect with a crisis counselor by texting the word "HOME" to 741741.
• Psychiatric Emergency Care at Fairfax Hospital - (425) 821-2000 - 10200 NE 132nd Street, Kirkland, WA 98034
• Psychiatric Emergency Services at Harborview Medical Center (UW - Seattle) - (206) 744-3076, 325 9th Ave., Seattle, WA 98104 (Main Hospital Address).
• Overlake Emergency & Trauma Center - Overlake Hospital provides same day/next day urgent mental health evaluations, inpatient/day hospital treatment programs and chemical dependency evaluations, (425) 688-5000, Trauma Center: (425) 688-5100, 1035 116th Ave NE, Bellevue, WA. 98004, overlakehospital.org

Counseling services will be open again in the new quarter, starting Monday, April 4^th 2022. You can email counseling@lwtech.edu to schedule an appointment for the new quarter.

It is encouraged to engage in self-care during your break. This can mean many things, such as catching up on sleep or social plans with friends or family, turning off social media exposure, getting outside, being creative, or traveling if possible. It is okay to not be productive during this time if you can! It has been a hard quarter for many, where this is your time to regroup and recharge in prep for returning in Spring.

Support for Those Affected by the War in Ukraine

Tips for your mental health during this time…

We are again in unprecedented times and this is a traumatic event happening right now. It is not possible to be perfect in your coping around this.

Coping skills are meant to help you manage your day to day activities a bit better, but of course we recognize that it doesn’t fix the situation that is triggering the emotional response.

You may be experiencing symptoms of trauma right now. And some of us may be experiencing “vicarious trauma”, where we have symptoms of trauma by identifying with the traumatic experiences of others and being exposed to images and stories of that trauma. This may even trigger our own personal past trauma.

Overwhelming emotions, anxiety, panic, sadness, feelings of shock, feeling numb, and depression are all common symptoms of trauma. Hypervigilance, or being hyper aware of your surroundings, which can include needing to know every detailed update on what’s going on with the news may be happening as well, as your body tries to protect yourself.

It may not be the time to process things fully or make complete sense of things yet. But it is recommended to engage in grounding and mindfulness skills and take care of yourself best you can. Taking things one day at a time, focusing in on the things you can control in the immediate moment, and taking care of yourself with comfort, compassion, and patience. It is okay to reach out for help or ask others for more support.

Below are a few grounding and mindfulness skills to start. See the attachment for more ideas…

• Use your senses to bring yourself back into the present moment
  • 5 Senses - focus in on your five senses to help you stay present in the room. This is especially helpful if you find yourself dissociating or having too much anxiety about the past or future. You can focus in on 5 things you see, 4 things you hear, 3 things you smell, 2 things you touch, and 1 thing you taste.
  • Change of Temperature - Run cold water over your hands and focus on how the temperature feels on each part of your hands. You can switch the temperature to warmer water if you’d like and then focus on those sensations.
  • Tapping, Squeezing or Shaking - With your hands, tap your body all over, from your head to your toes. You can also squeeze different parts of your body, instead of tapping. Try to do these evenly on both sides. If you want to stay in one part of your body (your legs for example), try tapping back and forth both sides for a while. This can create a sense of calm and grounding and bring you into the present moment. Shaking is another thing to try on both sides of the body. Shake your hands, your arms, your upper body, and then move to your legs, ankles, feet with lower body shaking. Shaking is what animals do after a traumatic incident to help them get back to their baseline.
  • Mindful Eating - Sometimes eating something can help us feel more regulated. Doing some mindful, single-tasking eating can help us stay in the moment. As you eat, take small bites, one bite at a time slowly and pay attention to the taste and texture of the food. Don’t have any other distractions as you eat (turn the TV off, avoid conversations for this activity as well), and focus on staying in the moment. It’s important to listen to and fuel our bodies, pay attention to your hunger/fullness cues and your cravings. Pay attention to your mood pre and post meals.
  • Breathing - Inhale and count to 4, hold your breath for 3 seconds, and then exhale for another count of 4. Repeat a mantra or happy word as you breath, or focus on your belly button rising and falling as you breathe to help you stay in the moment.
• Meditation - this can be done in as little as 3 minutes. It doesn’t have to be a big commitment. There are several forms of meditation, but one way to do this is to get in a comfortable position and let thoughts come and go without judgment, and without doing or fixing anything. Letting them “be”. There are several helpful meditations apps out there (i.e., Down Dog, Calm, Headspace, MyLife), and there’s a lot of free content on YouTube (can search for guided meditations or sound meditations for example). We even have a meditation room on campus through the Rise Center (Meditation Room).

It also can be supportive to call a crisis line when feeling flooded or extremely overwhelmed with your emotions. Here is the local King County Crisis Connections 24/7 phone line (206) 461-3222.

After the long period of the pandemic many are drained already. It’s good to remind ourselves to continue using the coping skills we developed during this time already. We have gone through a lot and have built up a lot of resilience during this time.

It’s good to check-in with yourself and remind yourself of your resources for more support. Here are some questions to ask yourself…

• What am I feeling right now? (It can help to put words to your emotions)
• What helps me feel calm and grounded?
• What has been comforting or helpful for you during hard times in the past?
• What boundaries do I need with media consumption right now?
• Who do I have in my life for support? (friends, family, instructors, student services, other community support?)
• What additional resources would be helpful? (counseling, volunteer work, religious communities, other school or local community resources?)

Some of us may feel a bit helpless watching the news from afar, not knowing what to do to help. It is recommended to find a meaningful activity such as supporting a cause, collecting items for those in need, volunteering with a local organization in their humanitarian efforts to aid in the crisis.

Below is a list of local resources that are supporting those affected by the war in Ukraine. Read below to learn more about these organizations and how to be involved in supporting their efforts.

• Ukrainian Association of Washington State in Renton is a nonprofit organization that works to preserve Ukrainian heritage and is the link that unites our Ukrainian-American people. They are currently raising money to deliver medical supplies to hospitals in Ukraine, provide civilians territorial defense units, are helping displaced families and more.
• Ukrainian Community Center of Washington in Seattle is an organization that helps Eastern European refugees and immigrants overcome language, cultural, educational and social barriers.
• First Ukrainian Baptist Church in Federal Way is a place of worship founded in 1995 to help communities develop a deeper and more intimate relationship with Jesus Christ through word of truth, worship, fellowship and prayer. They are collecting donations for a Ukraine relief fund.
• Lutheran Community Services Northwest in SeaTac is an organization that helps refugees, immigrants and asylum seekers rebuild their lives in the Pacific Northwest.
• Jewish Family Services in Seattle is an organization that helps vulnerable individuals and families in the Puget Sound region achieve well-being, health and stability. You can donate to support their ongoing efforts to welcome and resettle refugees, including Afghans and Ukrainians, to the Puget Sound.

International Resources

• United for Ukraine was launched by United Way Worldwide to support those displaced by the violence by working with local partners to determine the needs on the ground and providing immediate and long-term relief.
• The International Committee of the Red Cross, the umbrella organization that includes the American Red Cross, is working to ensure Ukrainians have access to water and medical aid.
• Razom is a nonprofit that has funded a wide variety of projects since 2014. Its overall goal is to support democracy in Ukraine, but it’s currently focused on getting medical supplies to the country.
• Revived Soldiers Ukraine is a nonprofit that focuses on helping soldiers with medical rehabilitation. It also assists individuals wounded in military conflict and Ukrainian soldiers with housing needs. On top of that, the organization has general goals of promoting cooperation between the U.S. and Ukraine and supporting women and children.
• Doctors Without Borders is an international organization that provides medical assistance in regions facing humanitarian crises. Doctors Without Borders is working to provide medical aid to Ukrainians both in Ukraine and as they flee to other countries.
• Voices of Children is a Ukrainian organization that provides children affected by war with psychological and psychosocial support. It’s headquartered in Ukraine’s war-torn Donetsk region, which has been a battleground since 2014 and was held by Russia-backed separatists even before the more recent Russian invasion.
• Sunflower of Peace is a Boston-based nonprofit created in 2014. The organization has a few goals, but it focuses on assisting orphans and displaced people and is working to help those affected by the Russian invasion.
• UNICEF is working to provide Ukrainian children and their families with essentials such as food, water and sanitation.
• International Medical Corps does emergency medical care and gives locals training to create sustainable medical support once a disaster has ended. The organization has been working in Eastern Ukraine since 2014 and got its start back in 1984 when its members began training Afghan civilians as advanced medics.
• CARE International focuses on lifting girls and women out of poverty. The organization was founded after World War II and worked to provide Europeans with food and supplies. Care International is using donations to get food, water, hygiene kits, psychosocial support and cash assistance to Ukrainian women, girls, families and the elderly.
• Nova Ukraine is a nonprofit “dedicated to raising awareness about Ukraine in the U.S. and throughout the world and providing humanitarian aid to Ukraine,” according to its website.

LWTech Counseling is conscious that there are several events and situations, in addition to the ongoing crisis in Ukraine, that occur across the globe that have a detrimental impact on our students, campus and beyond. Whether or not these events garner media attention, LWTech Counseling is committed to helping you navigate through difficult times as best we can. We wish to extend our support to those who may need it. Email Counseling@lwtech.edu to make an appointment for the Spring quarter.

To Your Health,
Juliette

LWTech Mental Health Newsletter February 2022

Black History Month

February is Black History Month, where we honor Black and African American achievements and contributions, as well as note where “we currently stand in our humanity”, as said by our Director of Equity, Diversity and Inclusion here at LWTech. LWTech this year is honoring the theme of Black Health and Wellness. It is important that we recognize the achievements of those Black Americans in the field of mental health.

• Bebe Moore Campbell was an American author, journalist, teacher, and mental health advocate who worked to raise awareness around mental health needs of the Black community and other underrepresented communities. She founded NAMI-Inglewood in a predominantly Black neighborhood to create a safe space for Black people to talk about mental health concerns. On June 2, 2008, Congress formally recognized Bebe Moore Campbell National Minority Mental Health Awareness Month to bring awareness to the unique struggles of underrepresented groups facing mental health struggles in the US.
• Herman George Canady was a prominent Black clinical psychologist. He is credited with being the first psychologist to study the influence of race in rapport building between test proctors and the subject.
• Mamie Phipps Clark was the first African American woman to earn a doctorate in psychology from Columbia University. She previously earned both her bachelor’s and master’s degrees from Howard University. She spoke out about the shortage of mental health services available to the Black community and other minority groups.
• Read more on other Black Pioneers in Mental Health.

Counseling Services also wants to acknowledge the wave of bomb threats these weeks at several Historically Black Colleges and Universities (HBCU) in the US. Our Director of Equity, Diversity and Inclusion put our words to our staff the other day that I wanted to re-highlight here:

“It is very telling these threats happened at a time that our nation dedicates, celebrates, and acknowledges the varied contributions of African Americans towards the American way of life. While several of the individuals were found to be “tech-savvy” juveniles, the behavior is no excuse for the tyranny of hate and fear these acts inflicted upon the African American Community.

What we have discovered in this and other forms of bigotry is that love always wins. We pause to take this time to acknowledge and highlight some of the significant reasons for the necessity of HBCU’s Our country has not always been favorable to African Americans, and it bears itself out in hateful acts of violence and the threat thereof. While we cannot by any means condone any form of hate, we also recognize that it exists on a real level, and it impacts real people in very significant ways”. - Robert Britten, Director of EDI at LWTech

In the words of The Late Great Rev. Dr. Martin Luther King, Jr. - "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

Anyone can experience mental health challenges, however experiencing marginalization, discrimination and racism can cause more of an impact and effect on one’s mental health, and based on your background and identity, accessibility to mental health treatment may also be an issue.

Racism is Trauma

• What is Psychological Trauma? A response to an event that a person finds highly stressful. Examples include being in a war zone, a natural disaster, or an accident. Trauma can cause a wide range of physical and emotional symptoms (Medical News Today). 
• What is Racial Trauma? Any individual that has experienced an emotionally painful, sudden, and uncontrollable racist encounter is at risk of suffering from a race-based traumatic stress injury (Mental Health America). 
• What is Historical/Intergenerational Trauma?Historical trauma includes colonization, genocide, and mass trauma among entire populations. Black people have faced countless hardships, including but not limited to slavery, Jim Crow laws, redlining, and mass incarceration. These events are so traumatizing that Black people have passed down that trauma from generation to generation, and families have been forced to continuously cope with and heal from their ancestors’ traumatic past.

It is important that we de-stigmatize mental health for this community, and advocate for more access to mental health treatment and services.

Statistics

• Mental illness affects 1 in 4 Americans. However, African American adults are 20% more likely to experience mental health issues than the rest of the population.
• In a study published in the International Journal of Health Services, researchers found that black young people were less able to get mental health services than white children and young adults.

Black and African American Mental Health Resources

1. History This Week: A Century of Stigma for Black America and Mental Health
2. The Historical Roots of Racial Disparities in The Mental Health System, article from Counseling Today.
3. Racial Trauma, article from Mental Health America.
4. Racism and Mental Health, article from Mental Health America.
5. The Association of Black Psychologists, online referral network of Black psychologists.
6. Black Mental Health Alliance page
7. Black Emotional and Mental Health Collective (BEAM)
8. Racism, Bias and Discrimination Resources
9. How Graphic Racist Videos Can Create PTSD-like Trauma, article from PBS.
10. The Impact of Racial Trauma of African Americans, reading from the African American Men and Boys Advisory Board.
11. Black and Asian Anxiety and Depression Spike After George Floyd’s Murder, article from The Washington Post.
12. COVID-19 Racism, article from Learning for Justice.

Therapy Resources

1. Therapy for Black Girls, therapist directory and online space for Black women and girls.
2. Therapy for Black Men, therapist directory and online space for Black men.
3. WA State Directory of Multicultural Counselors
4. BIPOC Blackline - Steve Fund - phone line at (800) 604.5841.
5. People of Color Crisis Text Line - Text "STEVE" to 741741.

Student Programs also offered resources in honor of Black History Month. Below is a booklist from Black authors, and a link to a Spotify playlist that they created around mental health and wellness from Black artists.

1. Spotify playlist
2. Book List:
   1. Heavy
   2. The Body Is Not An Apology: The Power of Radical Self-Love
   3. Hunger: A Memoir of (My) Body
   4. Killing The Black Body: Race, Reproduction, and the Meaning of Liberty
   5. Medical Apartheid: The Dark History of Medical Experimentation on Black Americans from Colonial Times to the Present
   6. Black Man In A White Coat
   7. Sulwe
   8. Hair Love
   9. Where's Rodney
   10. Love Is A Revolution
   11. One Carefree Day

Through the LWTech Library, you can also get access to e-books that align with Black History Month through Skillsoft.

Valentines Day: Relational Health Reflection

Valentines day is not just a holiday to celebrate if you are in a romantic partnership. It’s not just about going on a date and buying chocolates either! It’s a great time for everyone to reflect on those you love and receive love from, and on your relational health. Your relational health is not just inclusive of romantic relationships, but also inclusive of your relationships with friends, family, colleagues, and yourself!

Reflection questions…

1. What are your relationship values?
2. Who is in your inner circle of trust and why?
3. What boundaries are essential for you to maintain in your relationships with others so that you can show up better in that relationship? And not feel depleted and resentful?
4. How often do you have compassionate conversations with yourself? How can you check-in with yourself more often?
5. How do you communicate with others? What communication challenges do you experience?
6. What is your love language? In other words, how do you prefer to show and receive love?
7. What other love and relationship reflections and goals do you have?

Eating Disorder Awareness Week

NEDAwareness Week 2022 will take place during the week of February 21-27, 2022.

Eating Disorders can often be overlooked but are extremely common and there are ways to get support! It is important that we raise awareness and de-stigmatize eating disorder, disordered eating and body image concerns.

Body image can be defined as a person's own perception of their body and body’s worth or attractiveness compared to standards set by society. Body image can be shaped by the messages we receive from our external environments. This can include family and friends in our social networks, and can also include societal and cultural pressures and norms.

Dieting and having negative body image doesn’t necessarily lead to eating disorders, however it can start here - with the pressures to look a certain way and be a certain weight. The media, family, and friends can all contribute to that pressure. Those pressures can lead to certain behaviors to achieve these ideals, which therefore can lead to disordered eating and eating disorders.

Weight stigma, also known as weight bias or weight-based discrimination, is discrimination or stereotyping based on a person's weight. Weight stigma can also increase body dissatisfaction and lead to eating disorders. Weight related stigma is one of the most pervasive and easily overlooked forms of discrimination and harassment, and weight related bullying is one of the most severe and frequent forms of bullying in our country.

It has been normalized in our culture to categorize others by appearance and body shape and size. We are bombarded by messaging about our bodies, our worth, our health, and more. This messaging changes depending on other identity factors as well. We know that our experiences and relationships with our bodies and worth can vary depending on several identity and privilege factors and pressures in our environments, such as race, age, gender, ability, health, weight, and body shape. Showing up in the world with our bodies daily, what does this mean to us? What is this experience? And how does this affect how we relate to and think about our bodies? There can be deep layers to our identities, tied to our bodies and image that need to be validated, understood and explored when it comes to how this affects our mental health.

Research suggests that up to 50 percent of the population demonstrate problematic or disordered relationships with food, body, and exercise. People are diagnosed with an eating disorder only if they meet specific criteria related to body weight and eating behavior as noted in the DSM-5. Falling short of meeting the criteria for an eating disorder does not mean a person is maintaining a healthy relationship with food and weight. 35% of “normal dieters” progress to pathological dieting or disordered eating habits. Of those, 20-25% then progress to partial or full syndrome eating disorders.

Up to 30 million people of all ages and genders suffer from an eating disorder in the U.S. Eating disorders have the highest mortality rate of any mental illness, yet the lowest funding when it comes to research and treatment compared to other diagnoses.

It is not a “rich white girl problem”. Eating disorders do not discriminate. This perception has been flawed due to treatment access issues and lack of research with diverse populations throughout the years.

If you struggle with any of this, reach out to Counseling Services at LWTech, at Counseling@lwtech.edu to make an appointment.

Eating Disorder Resources

• National Eating Disorder Association (NEDA)
• NEDA Helpline (Eating disorder recovery support) - Call or Text (800) 931-2237
• The Emily Program (Seattle)
• Opal: Food and Body Wisdom (Seattle)
• The Eating Disorder Center at EBTCS (Seattle)
• Eating Disorder Treatment at Seattle’s Childrens
• Eating Recovery Center (Bellevue)
• Center for Discovery (Bellevue)
• The Seattle Clinic

To Your Health,
Juliette

LWTech Mental Health Newsletter January 2022

MLK Day

Martin Luther King Jr. Day will be this Monday, January 17^th. This day has officially been designated a National Day of Service, following his example. In honor of this holiday, there was a MLK workshop on January 12^th focused on how to be of service to others when it comes to racism, poverty and mental health. This workshop was sponsored by The RISE Center, Counseling Services, and the Department of Equity, Diversity, and Inclusion.

If you missed this event and want access to the recording, please reach out to Julie Ta at Julie.Ta@lwtech.edu, who is the Coordinator For Student Equity, Diversity And Inclusion at The RISE Center.

The RISE Center is also hosting a Sock Drive, where all donations will be given to Facing Homelessness, a nonprofit organization with a belief that we can and will end homelessness when we invite community to be a part of the solution. The LWTech Foundation has agreed to match all donations sent in by the college community!

• When: January 3 - 31
• Where to donate: The RISE Center, E126 or you can donate money to the LWTech Foundation for the Sock Drive at this link: Give to the Foundation

MLK Jr. experienced his own mental health struggles. He spoke out for those struggling, not just with racial injustice, but also with poverty and overall mental health concerns. He shared that these folks have a unique role to play in the fight for freedom and that their voices and experiences should be heard and validated against stigma and stereotypes. 

Today we honor Rev. King's legacy of acceptance and open-mindedness, especially when it comes to mental health. Stigma and stereotypes are still persistent in our country, especially in communities of color. Leading to barriers to access mental health support. 

It is important that we normalize mental health needs for everyone, and think about ways to be of service to others.

“The time is always right to do the right thing.” - Martin Luther King Jr. 

Movies 4 Mental Health Event

Please join us on Jan.19th from 11 a.m. to 1 p.m. for the Movies 4 Mental Health event, facilitated by Art with Impact. Juliette collaborated with Student Programs to bring this event to LWTech. Art with Impact has hosted this event on many college campuses to reduce stigma and start more conversation around topics in mental health. This will be a virtual event.

Please sign up for the event

Blue Monday & Happy Tuesday

The library will be honoring “Happy Tuesday” on 1/18, which follows after “Blue Monday” on the 17^th. Blue Monday falls on the third Monday of January. It is often considered the most depressing day of the year, as it occurs in the middle of Winter when the positive holiday feelings have started to worn off.

They will be sharing resources and hot beverages that morning! So be sure to stop by!

Mental Health Tips for Blue Monday and Winter Season

• Listen to and take care of your body - Winter’s low light causes the brain to prepare for sleep more than it does in other months. Try going to bed 20-30 minutes earlier than usual. It is normal if your body feels more tired, where it’s okay to cater to this and comfort it where you can. Meditating or taking a quick power nap can help if you are able to add one of these to your routine for 20-30 minutes/day. Additionally - find ways to do some more self-soothing for the body. Take a bath, use new lotions and take time to show your skin some love! There are many creative ways to cater to your body’s needs this winter and it’s all about comfort!
• Get moving - While it’s fun to curl up in a blanket and read or watch movies, our bodies still need some movement. Even if it’s a quick 30 second stretch break between work/school meetings, this can feel wonderful! Try some gentle stretching or yoga in the morning or evening as you are transitioning into or out of your day.
• Exposure to Light - Daily exposure to 10-30 minutes of direct sunlight a day can boost vitamin D3 levels, which can improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp. Note: the library has multiple light boxes, “Happy Lights,” available for LWTech students and employees to use in the library.
• Deep Breathing - Whenever you feel angry, moody or stressed, take a deep breath, hold it for one or two seconds, then slowly exhale for about five seconds. Do this a few times through. It can help your body feel more relaxed. It’s much easier to achieve a balanced mood when you slow down and become more efficient with your breathing. When your body relaxes, your mind follows!
• Activate Dopamine - When your dopamine pathways aren’t working well, negative thoughts and low motivation are much more common - it can be harder to find your sense of joy and lift yourself out of bad place. Increase dopamine naturally by engaging in meaningful activities and hobbies. Also, take time to have fun with your loved ones.
• Engage with Others - Spend time in community with others (virtually or in person, whatever you are comfortable with). This is a way to boost your oxytocin levels and improve your mood.
• Embrace the weather with winter activities - You can find a whole list of fun winter adventures and outdoor activities with the resources the library will be sharing on Happy Tuesday. These are great ways to embrace the weather, get moving, get some sunlight and stay engaged in fun activities!
• Reach out for help - You do not have to be alone coping through tough times, stress and depression. The counseling center is here at LWTech to support you! You can email counseling@lwtech.edu for an appointment.

Uncertain Times

The new Covid variant, Omicron, has led to changes again in our environment and how we protect ourselves, and has led to feelings of anxiety, fear and overall exhaustion for many. Just know that you are not alone in your feelings. Self-care is more important than ever right now. The mental health tips above can help you reduce uncomfortable feelings, and help you stay connected with support. Please reach out to the LWTech Counseling Services if you feel that you are in need of more resources and support. You can email Counseling@lwtech.edu to schedule an appointment. If you are feeling in crisis, you can call Crisis Connections at (206) 461-3222 or 1-866-427-4747.

Below are more mental health resources related to Covid.

COVID-19 and Mental Health

• COVID-19: Managing Stress in this Anxious Time - IDMH COVID19 Community Stress Management Tip Sheet 2020 (bellevuecollege.edu)
• WA State COVID-19 Response - coronavirus.wa.gov
• Coping with Grief Related to COVID-19 - That Discomfort You’re Feeling Is Grief (hbr.org)
• Mental Health in Times of Uncertainty - Taking Care of Your Mental Health in the Face of Uncertainty (afsp.org)

To Your Health,
Juliette

LWTech Mental Health Newsletter December 2021

Finals: Coping with Stress

Finals are here, which means that we may all be experiencing a bit more stress as we prepare to finish up the quarter. Below are some coping strategies that can be helpful as you prepare for your last week of finals. Linked are two handouts with additional information on Study Stress and Motivation Help and Grounding and Coping sSills for Anxiety for more support.

Physical strategies for coping with stress

• Get enough restful sleep, especially before a test.
• Reduce caffeine intake.
• Consume nutritious foods.
• Get exercise and movement throughout the week.
• Spend time outdoors in nature.
• Take meaningful regular breaks while studying (not mindlessly scrolling through news or social media).
• Practice mindfulness or meditation (headspace is a good place to start or YouTube).
• Practice “progressive muscle relaxation” (tense your muscles then release, repeat).
• Take deep breaths!

Cognitive, behavioral and emotional strategies

• Understand and challenge cognitive distortions and irrational fears.
• Remember your strengths and remind yourself why you are in school.
• Take a step back and reflect on who you are outside of your grades.
• Reconnect with your hobbies.
• Make time for social connection and reach out for social support.
• Connect with a professional counselor who can help you create a stress management plan, reduce negative self-talk, and feel more hopeful before big exams and projects.
• Reach out to faculty to better understand how to prepare.
• Get tutoring or study group support.

*See the handout on Study Stress and mMtivation Help for more support.

Counseling in December 

We will be closed starting December 18^th for winter break, and will return on Monday, January 3^rd 2022. Feel free to contact us before this we go on break, or in the new quarter to schedule an appointment.

How to Contact Us

You can contact us at counseling@lwtech.edu to learn more about our services, and to schedule an initial consult call. Visit the Counseling Services page, for more information and resources. 

Happy Holidays! (to those celebrating)

The holidays can be a wonderful time to celebrate and be together with friends and family, but it can also be stressful and difficult for some. If you find yourself needing more support over the holidays, please refer to the below mental health resources.

• LWTech Community Resources Page (Resources for food, clothing, shelters, housing, low-cost health clinics, substance use, domestic violence, sexual assault, legal aid).
• American Psychological Association, Holiday Resource Center 
• Crisis Connections (with King County) for 24/7 support - call (206) 461-3222 or 1 (866) 427-4747, or visit CrisisConnections.org.
• National Suicide Prevention Lifeline (24/7 hotline) - call (800) 273-8255.
• 24/7 Crisis Text Line - Text HOME to 741741.
• Psychiatric Emergency Care at Fairfax Hospital - (425) 821-2000 - 10200 NE 132nd Street, Kirkland, WA 98034.
• Psychiatric Emergency Services at Harborview Medical Center (UW - Seattle) - (206) 744-3076, 325 9th Ave., Seattle, WA 98104 (Main Hospital Address).
• Overlake Emergency & Trauma Center - Overlake Hospital provides same day/next day urgent mental health evaluations, inpatient/day hospital treatment programs and chemical dependency evaluations, (425) 688-5000, Trauma Center: (425) 688-5100, 1035 116th Ave NE, Bellevue, WA. 98004.

Winter Quarter Event: Movies 4 Mental Health - January 19, 11 a.m. to 1p.m.

Movies 4 Mental Health Event

Save the date for Jan.19th from 11 a.m. to 1 p.m. for the Movies 4 Mental Health event, facilitated by Art with Impact. Juliette collaborated with Student Programs to bring this event to LWTech. Art with Impact has hosted this event on many college campuses to reduce stigma and start more conversation around topics in mental health. This will primarily be a virtual event, with an option to join the screening in person - the in-person location will be determined and announced soon.

Please register for the event.

Transgender Awareness Month

Transgender Awareness month was in November. Transgender Awareness Week was November 13-19th, and leads up to November 20^th, which is Transgender Day of Remembrance (TDOR). This time helps to raise awareness and visibility of transgender people, as well as the issues that members of this community may face. Transgender Day of Remembrance is an annual observance to honor the memory of transgender people whose lives have been lost to anti-transgender violence each year. Below are more resources that uplift transgender voices, help others become better allies, and mental health resources specific to supporting the transgender community. 

Transgender and Non-binary Awareness

• 2021 Workplace Summit Premier Session: Nonbinary in Four Languages (video link)
• Why Representation Matters: A Conversation with Jen Henderson
• Guide to being a trans ally
• 10 things you can do to be an ally
• Transgender Awareness Month Infographics from Fenway Health
• Watch DISCLOSURE on Netflix, and check out the associated toolkits and
• Gender Diversity organization
• What are personal pronouns, and why do they matter? 

Mental Health Resources for the Transgender Community

• Entre Hermano - Offer programs and services in HIV Prevention, People Living with HIV, Latina LBTQ program, transgender groups, advocacy and civic engagement.
• Ingersoll Gender Center - Transgender resource center. Includes peer support groups and lists of medical and mental health providers who work with the trans community - (206) 849-7859, Email: info@ingersollgendercenter.org.
• Seattle Area Transgender Support Groups
• Trans Lifeline (24/7) - 1 (877) 565-8860
• The Trevor Project - Crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, queer & questioning youth.
• LGBT National Help Center - National Hotline: 1 (888) 843-4564, Youth Hotline: 1 (800) 246-7743, .
• Northwest Network of Bi, Trans, Lesbian and Gay Survivors of Abuse - (206) 568-7777

To Your Health,
Juliette

LWTech Mental Health Newsletter Nov. 2021

Counseling Updates 

We’ve been busy in counseling this quarter! The students here at LWTech are so resilient and strong! It’s been great to connect with those who’ve reached out to us thus far. 

Availability

While we want to make time to support everyone who needs it - there may be a bit of a waitlist at times depending on how quickly we fill up the counseling slots each week. Juliette’s been offering 15 minute consult calls to talk through support needs further and create a plan. Even if a full appointment slot isn’t available right away, these consult calls have been a great way to connect as soon as possible and discuss next steps from there.

Short-term Services

Our services are short term, which means they can range from a few sessions to meeting for a full quarter depending on the student needs. Juliette and Carol will then work together with the students to find referrals for more long-term support. 

How to Contact Us

You can contact us at counseling@lwtech.edu to learn more about our services, and to schedule a consult call. Visit the Counseling Services page, for more info. 

Counseling News & Events

Employment Resource Center

Juliette joined Mary Powers in the ERC for the “Interviewing Strategies Workshop” on Nov. 4th to talk about Interview Anxiety and coping, and will be joining again on Thursday, Dec. 2nd from 12-1 p.m. for the “Lunch and Learn: Learn to Love Interviewing” event. 

Late Nights in the Library

Counseling has collaborated with the Library to create a “calming room” for the late night study hours in the Library, along with resources that will be provided around coping with stress during Finals. Stop by on Dec. 1st, 2nd, 6th and 7th from 5-9 p.m. in the Library. 

Movies 4 Mental Health Event

Save the date for Jan.19th from 11 a.m.-1 p.m. for the Movies 4 Mental Health event, facilitated by Art with Impact. Juliette collaborated with Student Programs to bring this event to LWTech. Art with Impact has hosted this event on many college campuses to reduce stigma and start more conversation around topics in mental health. More details to come!

Native American Heritage Month

I want to first echo Dr. Morrison’s sentiments in her Nov. 16th Update - that Thanksgiving is not a ceremonious holiday for everyone, especially for many Native American folks in our community, where it’s important for us to be mindful of this as we take the Thanksgiving break next week and honor Native American Heritage Month.

For further reading/viewing:

1. This video article, “Native American Heritage Month, Thanksgiving, & Thankstaking,” article from University of Colorado Denver
2. “The Myths of the Thanksgiving Story and the Lasting Damage They Imbue,” article from the Smithsonian Magazine
3. This video article, “Thanksgiving ‘National Day of Mourning’ For Some,” on YouTube from Al Jazeera

Land Acknowledgement

“LWTech campus is on the traditional land of the first people of Seattle, past and present, and we honor with gratitude the land itself and the Coast Salish, Snoqualmie, Stillaguamish and Duwamish Tribes. We acknowledge these tribes as a way of showing respect, and a step toward correcting the stories and practices that erase Indigenous people’s history and culture, and toward inviting and honoring the truth. Please visit Native-Land.ca to find out which tribes inhabited the land you live on today.”

Land acknowledgements are one way to honor the history of our Native American population. Read more on why land acknowledgements are Important.

I will also share the words from Robert Britten, our Director of Equity, Diversity and Inclusion at LWTech: 

“Changing narratives is a delicate process as it causes us to reframe what we have traditionally known or believed as fact. Thanksgiving is one such traditional norm that has been woven into our society and has blinded us to other realities. This is not the case for Native Peoples as it is for them a Day/Time of Mourning.

This mourning is rooted in their truth and knowledge of events vs. the widely known historical narrative we follow today. As we sit at our tables of Thanksgiving, let us be mindful of our own feelings of uneasiness around this topic and challenge ourselves to think beyond that which we have known and embrace the freedom that will inevitably come through growth.”

Further Support for Native Americans

In mental health, we want to acknowledge that this population has faced both personal and historical trauma, and according to the American Psychiatric Associations, Native Americans experience PTSD more than twice the amount as the general population. They also experience alcohol and drug addiction at younger ages and at higher rates compared to other ethnic groups. This population has often been underserved in the mental health field, where it’s important we acknowledge this and familiarize ourselves with the resources for more support. 

Here is a list of local mental health and other supportive resources for the Native American population:

1. Duwamish Tribe Mental Health and Wellness Resources page (Native-specific resources listed)
2. Seattle Indian Health Board (American and Alaska Native Behavioral Health Resources)
3. Tukwila Tribal Health Seattle (Mental Health and Substance Use)
4. NAMI Seattle Bipoc Mental Health Resources
5. WA State Services for American and Alaska Natives
6. American Indian Health Commission of WA State

Veterans’ Mental Health

We had Veteran’s Day on Nov. 11^th. It’s a day to remember and reflect on the sacrifices of our veterans and thank them for their service.

There are unique experiences shared by those in military life, and often veterans can come out of their service experiencing mental health challenges such as PTSD, traumatic brain injury or depression.

Veterans Services Coordinator

The Counseling center welcomes the new Veterans Services coordinator, Kimberly Hardy, who is also a mental health professional! 

Here is the LWTech Veterans Services resource page.

Veterans Mental Health Resources

1. Each Mind Matters, Mental Health Resources for Veterans
2. Veterans 24/7 National Crisis Line - (800) 273-8255 and press 1.
3. VA National Center for PTSD
4. PTSD Coach phone app (available on Android and Apple phones)
5. VA Mental Health Resources
6. Seattle Vet Center

Body Love Over the Holidays!

The holidays can be a rough time for those of us struggling with body image issues. 

This is a reminder to be kinder to yourself and your body this year, best you can! 

Diet culture over the years have given us some negative messaging around food and weight during the holidays. This messaging can create body shame and disordered eating patterns and leave us feeling low in our self-esteem and disconnected from our bodies. 

Many people are focused on the food they will eat and the weight they may gain, and then immediately get bombarded by health messages pressuring to lose weight in the new year.

Instead…

1. What if we took a minute to honor and respect our bodies, instead of jumping to criticism, shame and fixing?
2. What if we acknowledged the collective trauma we’ve experienced throughout this pandemic and how hard our bodies have fought to keep ourselves regulated during this time?
3. What if we stayed in the moment with our food, enjoying every texture, taste and feel of it, as well as the people who shared in this experience with us? 

I encourage you to find the other joys of the holidays and time off we may have from work or school and focus instead on what your mental health may need. 

COVID-19 has isolated us, where holidays spent with others has become a bit more difficult, and it may be that some of us are still quarantined and isolated at this time. 

Here are some tips for enjoying the thanksgiving holiday, and having more of a focus on our mental wellbeing:

1. Connect socially with others at your comfort level - connect through zoom, take an outside walk with a friend, or have a potluck with those you feel comfortable seeing and sharing food with.
2. Use the time off for self-care - sleep in, work out, cook tasty food, learn a new recipe, do something creative, listen and dance to good music, take a bath, unplug your devices - whatever it may be, make time for you!
3. Be kind to yourself and your body - we have been through a tough almost 2 years with the pandemic! Your body has been surviving through some major trauma. Thanksgiving mealtime can bring comforting and delicious food! and it can also represent family traditions, community and more - which can bring up a mixture of emotions. Take the time to process these emotions and show yourself the compassion and comfort that you deserve! Don’t be too hard on yourself! Eat the piece of pie or the stuffing that your heart desires! Get a pie from the LWTech Baking Program and support them!
4. Donate to those in need or volunteer your time helping others. 

To Your Health,
Juliette

LWTech Mental Health Newsletter Sep./Oct. 2021

Hi everyone! My name is Juliette and I’m the new LWTech full-time mental health counselor. This year I plan to bring you monthly newsletters, with mental health information and resources. This month’s newsletter will introduce you to our counseling services, our updated information for Fall quarter, how to make referrals, and how to sign up for an appointment.

This newsletter will also discuss information and resources on Latinx Mental Health in honor of Hispanic Heritage Month, and suicide prevention and loss resources in honor of Suicide Prevention Awareness Month.

Counseling Services at LWTech