Tag Archives: healing

Addiction, Health, Learning, Recovery

Dangers of Fentanyl and Substance Use in the Digital Age

Children with computers, tablets, cell phones and head phones
We are the digital age.

Fentanyl and substance abuse impacts every community in some way. There are increased dangers for young people in the digital age.

Risks of Internet Use

Ease of access has made it possible for anyone young or old to purchase the drugs. It is easily accessible through online platforms because drug dealers bypass dark web restrictions and sell drugs online. The internet has transformed how substances are bought and sold because it can be anonymous and convenient for buyers and sellers.

Risks of Social Media

Social media platforms are gateways for young people to access illegal drugs like fentanyl. Drug traffickers advertise on platforms like Facebook, Instagram, Snapchat, TikTok, Twitter, and YouTube. Typically, the advertising disappears in 24 hours via stories and posts, accompanied by code words and emojis. Prospective buyers contact the dealers through the post, and the conversations move to encrypted apps like Signal or Telegram. Payment is made via Venmo, Zelle, Cash App, and Remity.

Challenges for Parents or Guardians

Sadly, online drug dealing leads to substance use among youth, causing addiction and overdose. That is why the organization, SUPE, Substance Use Prevention Education, was founded to combat this dangerous trend.  Fortunately, SUPE has reliable information and resources and even a video to help young people make informed choices and to help protect them from online drug dealers. It also has vital information for parents to protect their children from  fentanyl.

Risks of Living in a Drug Culture

We live in a culture that glamorizes drug use. And young people are easily influenced. The consequences of fentanyl use among our youth are devastating. Its potency increases the risk of overdose, which can be fatal even with minimal exposure. Many young people experimenting with drugs may not be aware that fentanyl can be present in substances such as counterfeit pills. This lack of awareness and education about the dangers of fentanyl further compounds the problem, which is why SUPE provides free resources to empower families.

Moving from Addiction to Recovery

When young people become addicted to drugs, the people around them suffer, struggle to cope, and find support. If you are struggling and need help, there are practical resources and tips to help with addiction and coping that can be found on healthvista.net.

  • Educate yourself and learn about the signs and symptoms of drug use and addiction. This helps you understand what the person is going through.
  • Communicate as calmly as possible. Express concerns without confronting others. Avoid casting judgment, arguing, and pointing the finger. Listen actively and allow the person to talk while showing empathy and understanding.
  • Offer support, but also encourage professional help. Seek guidance from a healthcare professional, counselor, or addiction specialist. Let the person know you are there to help them on their recovery journey.
  • Find more treatment options through SAMHSA‘s treatment locator or Addicted.org‘s extensive directory listings of treatment centers. Other local resources may also be offered by local healthcare providers.

Both parents and young people who are going through have a lot of stress, anger, sadness, and resentment. Supporting someone with a substance use disorder is emotionally challenging, but your care and concern can make a significant difference.

  • Learn ways to cope and prepare for the challenges ahead.
  • Seek support for yourself; for example, attend support groups or speak with a counselor.
  • Take care of yourself and prioritize your mental and physical health.

Now you know more about the significant dangers in the digital age and can be more watchful. Easy access to fentanyl impacts communities in a big way.  Prevention of fentanyl addiction and ready access to treatment (if needed) are vital for your family and community’s health!

 

Blog # 31 posted August 5, 2024 by Guest Contributor Marcel Gemme, the CEO/Founder of SUPE

Health, Recovery

Find your strengths to cope with grief during addiction recovery

siluette of person feeling freedom from addiction

How to cope with grief during addiction recovery:

The grief of losing someone close to you is difficult for anyone. For someone who has struggled with addiction, the feelings of sorrow after someone passes away may seem like too much to bear. But, you know that having a relapse can be lethal. So, you must find your strengths to cope with grief during addiction recovery. Then, find the help you need to heal from the emotional damage without returning to your destructive behaviors.

The death of a friend or loved one can leave anyone feeling dangerously low. HealthVista, Inc  has some helpful information on its website about grief, including a checklist to show you how normal responses to grief can vary. Many coping strategies to help you during those difficult times of bereavement during addiction recovery can be found in this blog post below:

Tap into your strengths

Remember that the same inner strength and resources that helped you fight addiction can help you get through the pain of grief. If you’ve been through a recovery program, you’ve probably learned some highly useful strategies. Realize that your personal strengths can help you. Now’s the time to use them, because giving into addiction will only make a bad situation worse.

Find support

Don’t be afraid to reach out for help. The most important thing is to stay with your detox treatment plan.  People who are close to you can help a lot you as you recover from loss. Feeling supported and loved by your family and friends can help you resist the strong urges to turn to drugs or alcohol. For many addicts, family is a powerful source of strength. Consider making efforts to reconnect to family, friends, and your spiritual supports if you have been apart. Remember, one of the primary lessons of substance abuse treatment is to surround yourself with positive people.

Get professional help

 You may need some counseling following the death of someone close to you. Counselors can help you avoid falling back into drug use, alcohol abuse, or other unhealthy addictions. Grief counselors teach strategies for coping with depression and the hopelessness that can be part of bereavement.  Substance abuse therapists and support groups can keep you focused on preventing a relapse.

It is hard to find a counselor that can help you through both your grief and addiction, although many therapists excel in one or the other. They are both important as you cope with grief during addiction recovery.  Grief counseling addresses the loss of a very real and physical person while substance abuse counseling helps you through the loss of your old ways. Even as you get healthy, you may miss things that you don’t want to admit.

Finances are another concern when seeking professional help. If you have yet to re-establish a career and get yourself back on your feet, paying for the help you need can seem impossible. Ask about any sliding scale services that can work with your budget or your insurance.

Let go of guilt

Not everyone can easily turn to their family, friends, or loved ones for help. In the early days of recovery, you may find it difficult, especially if they are the same people you hurt when you were under the influence. Asking for help may be hard, even among your peers. You or your fellow addicts may have done unspeakable things to fuel desires. It’s hard to face that and open yourself up again to uncertain emotions.

Recovery often involves confronting the feelings of guilt and shame for your past actions that may have affected the people you love. It is a complex emotion that you  can learn more about from this handout  or by watching this Mananaging Guilt Powerpoint . When the someone you’ve hurt has died, you may never have the chance to make amends. This can make it even harder to grieve their death since a part of your atonement died with them.

Guilt is hard to overcome. Lingering guilt can feel all-consuming and keep you trapped in your addiction even if you haven’t been using anymore. If you never get the opportunity to rectify your actions, you may find yourself locked in a pattern of wanting to move forward and heal, but not being able to because you never got to truly redress your wrongs. Learn to let go of the guilt, because holding on to it can increase your risk for relapse.

Get enough sleep

If you don’t take care of yourself physically, it can also make it harder to avoid relapse. A lack of sleep can trigger depression in anyone, but sleep is doubly important for addicts, who need to feel refreshed and strongly fortified against addiction. Being unable to sleep is not unusual when someone is grieving, but and it can weaken your self-control. Try to establish a regular sleep pattern by going to bed and getting up at the same time each day. If sleep deprivation persists, consult your doctor or counselor.

Eat healthy foods

Good nutrition is also essential for addicts who have gone through recovery. You probably learned to that a variety of foods and nutrients is needed for your physical and mental health. Renew your efforts to improve your nutrition, if needed. Try eating balanced meals each day, emphasizing foods that you like, plus fruits and vegetables. See your doctor if you have a persistent lack of appetite, or anemia.

Find a creative outlet

Positive and healthy distractions are effective ways to help overcome depression. Spend some time indulging your creative side with activities that engage your mind completely, such as music, writing or journaling, drawing, or gardening. Creativity can help you express your emotions, give you a sense of accomplishment, and a somewhat different perspective on a troubling situation. Going for a walk outdoors or participating in sports or exercise can also be very healthy both physically and mentally.

Set goals

This might also be the perfect time to examine goals you might previously have put on the shelf. For instance, you could take steps toward further educational goals. You might even decide to get serious about advancing your career or starting your own business. With online classes, there are more flexible programs available. Starting college later than usual can give you more experience in the real world, and make you uniquely equipped to handle the challenges!

Spend quiet time for relaxation

It’s important to understand your emotions in order to get then under control. Meditation and relaxation techniques can help quiet the mind and help us let go of the things we can’t control. Learning to cope by using meditation, mindfulness, or other ways of relaxation can reduce the confusion and grief after  loss and bereavement.

While your instinct can be to shut everyone out, it’s important to stay socially connected after someone dies. Whether it’s an addiction counselor, a grief counselor, a solid family member or a good friend, you’ll know who you can turn to. It won’t be easy, but the influence of family members, friends, and counseling professionals can keep you grounded and on the right path.  Grounding techniques can also help you fight the strong urges and cravings that are common during recovery from addiction.

Plan for a solid recovery and avoid relapse

Use your strengths and your supports. Seek clear and practical health information to develop and promote a plan for healing both your body and mind. Explore the many resources and the Recovery Workbooks at Health Vista to improve your mental health as you recover and manage addiction.

Blog Post #28 added 12-29-21 by guest contributor Gwen Payne of invisiblemoms.com .  Edited by Mary Knutson of Health Vista, Inc.

 

Photo courtesy of Pexels

Health, Recovery, Uncategorized

Improve Your Mental Health: Tips for Sleeping Better

Man sleeping

Photo via Rawpixel

Sleep Better for Your Health

Sleep is very important to improve our mental health and well-being. Try some tips to sleep better and make a difference in your quality of life. Sleep disorders are common among people with mental health conditions. Depression and anxiety are also common with many sleep problems like insomnia or sleep apnea.

Although insomnia can be a symptom of some mental health disorders, the relationship between sleep problems and mental illness is complex. Research suggests that poor quality sleep can contribute to mental conditions. Treating sleep problems can be one way to relieve some symptoms you may be struggling with.

Improve Your Sleeping Environment

The bedroom sleep environments have a much greater impact on our quality of sleep than most people think. Common things that disrupt sleep include noise, clutter, heat, and even small amounts of light filtering in from outside or inside your home.

Using your bedroom for stressful activities like work or studying can also contribute to sleeplessness. Consider giving your bedroom an upgrade to promote better sleep. Hang some blackout curtains, get a white noise machine, and move electronics into another room.

This is also a good time to check your bed and make sure it is comfortable. If your mattress has visible sagging, lumps, or tears, it’s time for an upgrade. A good-quality mattress is essential to provide the comfort and support your body needs to fall asleep quickly and stay asleep during the night.

Before going shopping, take some time to learn about different mattress types and materials so you can choose the best option for your needs. For example, memory foam mattresses can be great for many different body types and sleeping styles since they’re available in numerous firmness levels. If you like a little bounce to your bed, you can even get hybrid memory foam mattresses that contain both coils and foam.

Stick to a Sleep Schedule

Sleeping on an inconsistent schedule can also cause sleep-related issues. Your body runs on a kind of internal clock called the circadian rhythm. This regulates your sleep-wake cycle, helping you feel awake during the day and tired at night. However, fighting against this natural process can leave you feeling tired and groggy in the mornings and wakeful at bedtime. Try to go to bed and wake up at the about same time every day to avoid disrupting your circadian rhythm.

Care for Your Body

What you do during your waking hours will also affect your sleep. For example, studies have found that moderate aerobic exercise can increase the amount of rejuvenating deep sleep that you get, according to John Hopkins Medicine. At the same time, eating a balanced diet focused on fresh fruits and vegetables, whole grains, and lean proteins can help your body regulate your sleep cycles. Try to limit your consumption of caffeine since it is closely tied to sleep problems.

If you want some extra help to learn how to treat your body right, you may want to work with a nutritionist, dietitian, or fitness professional. Fortunately, you can find these wellness specialists through online freelancing platforms. Simply, search for the service you are looking for, read the reviews and talent details. Then, choose a specialist that fits your needs and budget.

Try Relaxation Techniques

Many people with mental health conditions can benefit from learning a few relaxation techniques to quiet the mind before bed. The National Sleep Foundation recommends breathing exercises and guided imagery to promote sleep, but you may also want to try progressive muscle relaxation and mindfulness meditation. Find relaxation exercises that work for you and then start a habit of practicing them every evening to help your mind and body wind down.

Get Mental Health Help

For anyone with an underlying mental health issue that is getting in the way of quality, restful sleep, professional help is worth it. For example, if you have depression and experience difficulty sleeping, consider seeking treatment for depression. Mental health counseling can be effective at relieving the symptoms of depression.

Learn More about Sleep and Recovery

Health Vista has many resources for health and well-being.  You can find a How to Sleep Better handout on the Recovery Education page, with a few more tips for you. Browse the website to find ways to improve your quality of life whether or not mental illness is a problem for you or a family member. A Coping and Relaxation Workbook is also available to download and print free. Using coping techniques can help you to fall asleep faster, and to avoid over-reacting with anxiety when you wake up during the night.

Remember How Important Sleep Is

Sleep plays an essential—yet often overlooked—role in our physical health and mental wellbeing. Don’t settle for poor-quality sleep. Try improving your bedroom. Upgrade your mattress, if needed. Pick up some healthy habits and routines. Start taking steps to sleep better today, so you can wake up to a happier and healthier tomorrow.

Blog Post # 25  added 2-25-21 by Guest Contributer Sheila Olson of fitsheila.com.  Edited by Mary Knutson.

Health, Recovery

A Great Way to Plan Ahead: Use a Coping Plan!

Thoughtful woman looking toward a bright path

Your path ahead looks uncertain, and it will be full of ups and downs.  Most people struggle with how to cope when their emotions may tend to get out of control.

What is a Coping Plan?

I would like to share a simple worksheet that was developed to help with that.  It will guide you to put some thought into what “triggers” you, and what warning signs would be seen by others when you are upset.

It also helps you explore what is helpful and what is not helpful if you feel like you are losing control.   The Coping plan can be shared with others, so they understand more about you and your needs. And, you will be able to be more prepared  for successful coping if you plan ahead.

How to Use a Coping Plan

Please go to to my Coping Plan webpage to read more about using the worksheet and about Trauma-Informed Care.  It was developed to help prevent people from being re-traumatized because of the reactions of others to their behaviors. To summarize:

Trauma can shape people’s mental, emotional, spiritual
and physical well-being.  Nearly every
family is impacted in some way.  Instead of asking “what is wrong with you?” ask “what has happened to you?” Reduce the blame and shame that some people feel. Build understanding of how the past impacts the present and help you progress
toward healing and recovery

The original link used for the information above was:

WI Dept. of Health Services. (2012). Wisconsin State Trauma-Informed Care (TIC)
Educational and Media Campaign. Retrieved 7-15-12 from
http://www.dhs.wisconsin.gov/mh_bcmh/tic/index.htm 

A current link for more information about Trauma-Informed Care is https://www.dhs.wisconsin.gov/resilient/trauma-informed-practices.htm

You will probably also learn that your behaviors are not so different than many other people who we interacted with as we developed the worksheet.

The coping plan worksheet is available here >>>

Find successful ways to cope

My goal is to help people who are struggling with anxiety, anger, depression, addiction, or other behavior problems to cope better.  There are lots of ideas on the worksheet!

Share your coping plan with people around you

Allow  family, friends, and community be able to help you more.   Things usually seem easier when they are discussed ahead of time and they know what to expect.  Stronger relationships can happen with better coping.

Hopefully,  life’s path will look brighter as you feel more prepared and in control.  I hope this information is helpful to you!

 

Blog Post # 20  written 6-25-20 by Mary Knutson

Health

Healing so Your Inner Child can be Free

Encourage Your Inner Child to be Free

football jersey girl with beads on and streaks of black makeup on cheeks

Healing, recovery, and coping involves taking care of ourselves and our “inner child”. Each of us has the desire to be cared for, loved and nurtured. That little child inside of you, (even when you are an adult), is called your “inner child.” Many people try to control their inner child, keeping them from truly being free to be themselves.  They may hide their inner child and make him or her invisible by:

Wearing one of these “masks”

  • “Fashion Show Plate” – Dressing up extremely fancy or carefully
  • “Make-up Artist” – Wearing too much make-up
  • “Body Perfect – Too much work on body shape and exercise
  • “Miss Manners” – Too much politeness
  • “The Blob” – Too much weight (obesity)
  • “The Glumstress” – Wearing drab colors
  • “The Overachiever” – Taking on all challenges
  • “The Daredevil”- Too much risk taking
  • “The Perfectionist” – Being obsessive or fixated on details

Masking your inner child:

People Pleasing –Always giving people what they want to please them, gain approval, and avoid conflict

Entertaining – Being the “life of the party” by making jokes, being a clown, and making other people happy without being sensitive to your own needs or feelings

Withdrawal, pulling in or nonfeeling – Holding back any emotional responses to make sure no one gets to know how you feel

Looking good – Being sure to look good by overachieving, being perfect, and doing only what seems to be the right thing

Enabling, or rescuing– By always focusing your attention and energies on the needs of others, you keep the focus off of yourself to the point that you can’t identify anything you need to work on yourself – You are out of touch with who you are.

Passive aggressive – Agreeing to go along with requests or orders when you disagree and have no plan to follow through

Jumping to negative assumptions – Assuming the worst about what others think and plan to do, you give other people power over you. Many people who have negative thinking hide their true selves to avoid conflict

Acting out, troubled person – Being a person who draws attention to your negative behaviors, you try to hide your real self who is sensitive and needy

Healing to overcome “invisibility” and becoming free to be yourself:

  • Believe that you and your inner child deserve respect.
  • Give yourself the nurturing, caring, love, forgiveness, and respect needed to heal.
  • Let go of self-pity over being neglected or abused as a child, and take charge of your life.
  • Create a bond between the adult you, and your inner child (to give you a sense of security and self-confidence).
  • Like your inner child, you may think, “All I want is to have someone hug me and tell me they are proud of me. Why can’t it happen?”
  • Instead, give yourself a hug every day, know your strengths, and be kind to yourself.
  • Say, “I am proud of me!”

Revised from Messina, J. J. & Messina, C. (2010). Growing down: Tools for healing the inner child. Retrieved from http://jamesjmessina.com/growingdowninnerchild/innerchild.html

Blog #11 written 1-23-16 by Mary Knutson RN for Health Vista, Inc.

Updated for readability 5-25-20

Health, Uncategorized

Nurturing and Healing Your Inner Child

Overhanging tree At the side of a creek
Play with your inner child at the side of a creek

Every child deserves  nurturing and security, but some children don’t have it.  Each of us has the desire to be cared for, loved and nurtured. That little child inside of you that needs healing, (even when you are an adult), is called your “inner child” or your inner spirit.  Sometimes, the people who raised you aren’t capable of giving the love and support that you deserved. Healing can happen if you direct caring thoughts and behaviors inward toward the child inside of you.

Your inner child is a free spirit that is emotional, sensitive, fun-loving, joyful, imaginative, and creative.

Finding your inner child:

  • Your childhood spirit may have been tamed, lost, or forgotten, but it is still somewhere inside you.
  • It can influence our decisions, even when we are unaware, because our inner child is part of our beliefs about ourselves.
  • That inner child may need healing and support if it was hurt, neglected, frustrated, or abused during childhood. Even if you have masked, or hidden the inner child, it may be causing you to be worried and fearful of being treated badly.
  • People often ignore their inner child if they have felt guilty or “not good enough.”
  • Our inner child may be hidden if we had to pretend our family was happy and healthy, even when it wasn’t.
  • Sometimes when we dream or daydream, we can picture what the little child is like.

We know our inner child is active when we:

  • Lose ourselves in fun
  • Enjoy playing with games, toys, or pets
  • Get emotional looking at old photo albums, scrapbooks or home movies about our childhood
  • Still think as a child does, seeking to please parents or extended families

Instead of nurturing and healing, many people hid their inner child and make him or her invisible by:

  • Wearing one of these “masks”
    • “Fashion Show Plate” – Dressing up extremely fancy or carefully
    • “Make-up Artist” – Wearing too much make-up
    • “Body Perfect – Too much work on body shape and exercise
    • “Miss Manners” – Too much politeness
    • “The Blob” – Too much weight (obesity)
    • “The Glumstress” – Wearing drab colors
    • “The Overachiever” – Taking on all challenges
    • “The Daredevil”- Too much risk taking
    • “The Perfectionist” – Being obsessive or fixated on details

Nurturing and healing your inner child:

Nurturing to overcome “Invisibility”

  • Believe that you and your inner child deserve respect.
  • Give yourself the nurturing, caring, love, forgiveness, and respect needed to heal.
  • Let go of self-pity over being neglected or abused as a child, and take charge of your life.
  • Create a bond between the adult you, and your inner child (to give you a sense of security and self-confidence).
  • Like your inner child, you may think, “All I want is to have someone hug me and tell me they are proud of me. Why can’t it happen?”
  • Instead, give yourself a hug every day, know your strengths, and be kind to yourself.
  • Say, “I am proud of me!”

Revised from Messina, J. J. & Messina, C. (2010). Growing down: Tools for healing the inner child,  Retrieved from http://jamesjmessina.com/growingdowninnerchild/innerchild.html

 

Blog # 10  by Mary Knutson 1-18-16 for Health Vista, Inc.

Updated for readability 5-25-20

Recovery

Inspirational Music for Coping

Musical notes of a song written on paper

Music can help with coping:

I developed a list of old and new songs from many different kinds of music. Some of these songs and their lyrics could be helpful inspirational music for coping or healing during recovery.

Getting started:

First, try to find all of these songs from the Inspirational Music List on www.YouTube.com and chose the versions that have lyrics on the screen so you can follow the words. The songs are appropriate for adults, but there is another list available for teens at Inspirational Music for Teens. Avoid any that have upsetting images (if you watch the music videos). Play the ones you like as often as you want to, as one of your ways of coping.

  • A Little Bit Stronger – by Sara Evans
  • Alive Again – by Matt Maher
  • Anyway – by Martina McBride
  • Breakaway – by Kelly Clarkson
  • Coming Out of the Dark – by Gloria Estefan
  • Count on Me – by Default
  • Dare You to Move – by Switchfoot
  • Dear Prudence – by Beatles
  • Ever Since the World Began – by Survivor
  • Eye of the Tiger – by Survivor
  • Fix You – by Coldplay
  • If You Just Believe (from The Polar Express soundtrack) – by Josh Groban
  • Invincible – by Muse
  • Hero – by Mariah Carey
  • I Believe I Can Fly (from Space Jam soundtrack) – by R. Kelly
  • I Hope You Dance – by Lee Ann Womack
  • I Want to Live – by John Denver
  • I Will Survive – by Gloria Gaynor
  • I Won’t Let Go – by Rascal Flatts
  • Keep Your Mind Wide Open (from Bridge to Teribithia soundtrack) – Anna Sophia Robb
  • It’s My Life – by Bon Jovi
  • Landslide – by Fleetwood Mac
  • Let Me Be Myself – by 3 Doors Down
  • Little Wonders (From Meet the Robinsons soundtrack) – by Rob Thomas
  • Never Surrender – by Corey Hart
  • One Step at a Time – by Jordin Sparks
  • Peace Train – by Cat Stevens
  • Reach – by Gloria Estefan
  • Simple Man – by Lynyrd Skynard
  • The Circle of Life (from The Lion King soundtrack) – by Elton John
  • The Climb – by Miley Cyrus
  • The Rose – by Bette Midler
  • Times Like These – by Foo Fighters
  • Unwritten – by Natasha Bedingfield
  • You Raise Me Up (from Secret Garden soundtrack) – by Brian Kennedy and Josh Grobin
  • Win – by Brian McKnight

Enjoy the Music!

Reflection:

What other songs have been inspirational, healing, or comforting to you?

Are there some other songs that you think should be added to this list?

Feel free to contact Mary Knutson to recommend more songs.

 

The songs above were recommended by Mary Knutson RN, Joyce Clark RN, and the following websites or blogs:

http://www.socialanxietysupport.com/forum/f34/songs-that-inspire-you-to-overcome-adversity-96939/

http://able2know.org/topic/151427-1

http://celestinechua.com/blog/inspirational-songs/

http://www.soberrecovery.com/forums/what-recovery/28260-songs-about-addiction-recovery-post-your-recommendations.html

http://www.soberrecovery.com/forums/substance-abuse/159830-inspirational-songs.html

 

Blog #5  10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-25-20

Recovery

Inspirational Music for Teens

Musical notes for song written on paper

Music can help with coping:

I developed a list of old and new songs  for teenagers from many different kinds of music. Some of these songs and their lyrics could be helpful inspirational music for teens who need.  Music can help with coping and healing during recovery.

Sometimes the music that teen choose to listen too can be edgy or dark and brooding because it matches their mood.  It may feel like the music “understands” their anxiety, depression, or anger. But, music with a positive message would be more effective in the long run.  The following songs on YouTube.com were chosen by other teens.

Getting started with inspirational music:

First, try to find all of these songs from the Inspirational Music for Teens on www.YouTube.com and chose the versions that have lyrics on the screen so you can follow the words. The songs are appropriate for adults, but avoid any that have upsetting images (if you watch the music videos). Play the ones you like as often as you want to, as one of your ways of coping.

Dare You to Move by Switchfoot

Breathe by He is We

Fix You by Coldplay

Never Let Go by David Chowder Band

There is a Way by Newworldson

Everything by Lifehouse

Behind These Hazel Eyes by Kelly Clarkson

You Are More by Tenth Avenue North

Blackbird by the Beatles

Stand by Rascal Flatts

I Won’t Let Go by Rascal Flatts

Beautiful by Christina Aguilera

Anyway by Martina McBride

Skyscraper by Demi Lovato

Safe and Sound by Taylor Swift

A River Flows in You by Yiruma

Vanilla Twilight by Owl City

I Won’t Give Up by Jason Mraz

K’Naan Wavin’ Flag (Celebration Mix)

Brand New Me by Alicia Keyes

Hall of Fame by The Script

Enjoy the music!

Reflection:

What other songs have been inspirational, healing, or comforting to you?

Are there some other songs that you think should be added to this list?

Feel free to contact Mary Knutson to recommend more songs.

Blog #4 written 10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-26-20

Health

Videos to Help You Cope

cat in windowsill

How to help you cope with stress:

Stress and anxiety are common emotions for everyone. Sometimes what you need to distract yourself from what is bothering you.   The  following  list of Youtube.com videos is meant to help you cope with stress in a positive way.

Check out the Ways of Coping Videos List to help you to relax, heal, or be more mindful. Try to watch them all and see how they make you feel.  Then, choose the best ones to watch as often as you want to:

Videos to watch:

Ten Tips for Stress Management                       2:14 min       http://www.youtube.com/watch?v=xOpZU320v5E

Succeed with a Positive Attitude                       1:00 min       http://www.youtube.com/watch?v=yvtUByxnrGU

42 Ways to Celebrate and Enjoy Life                5:10 min       http://www.youtube.com/watch?v=xBqsWDaUdHM

Believe in Yourself                                                  3:42 min       http://www.youtube.com/watch?v=YdpHaKkbmGk

K’NAAN Wavin’ Flag Celebration Mix               3:75 min       http://www.youtube.com/watch?v=WTJSt4wP2ME

There is Hope (Meditation)                                 3:31 min       http://www.youtube.com/watch?v=f7EuSeRBMnk

What is Mindfulness?                                           1:59 min       http://www.youtube.com/watch?v=HCnB5i0ToUc

Stress – Let Go & Be in Flow of Life                   3:08 min       http://www.youtube.com/watch?v=dMGOuHwfnFQ

Forgiveness & Freedom of Letting Go              4:02 min       http://www.youtube.com/watch?v=3D4VMZb8wLY

I Am Grateful                                                           4:11 min       http://www.youtube.com/watch?v=VtoGY6zMXGM

Inspirational Video: Don’t Quit Poem              2:02 min       http://www.youtube.com/watch?v=VkCFeNeqyHk

Relax – Zen Garden Kokin Gumi                                    7:09 min       http://www.youtube.com/watch?v=CR3dM-GlZK8

Eric Whitacre Virtual Choir – Lux Arumque     6:20 min       http://www.youtube.com/watch?v=D7o7BrlbaDs

Yiruma – River Flows in You                                  3:08     https://www.youtube.com/watch?v=XsTjI75uEUQ

Enjoy these videos!

 

Blog #2 10-28-15 by Mary Knutson RN, MSN  of Health Vista, Inc.

Updated 5-27-20

(Next  – Blog #3 will be inspirational videos for teens)

Health

Forgiveness and the Heart

This heart shaped potato was found in my garden.
This heart shaped potato was found in my garden!

A Heart-Shaped Surprise:

A surprise from my garden helped me reflect on forgiveness and the heart. I was divorced and lonely, not yet ready to forgive. Gardening was something I enjoyed.  It helped me to relax and heal. 

While digging up some potatoes in the Fall, I found a little heart-shaped potato ! I was planning to show it to my  daughter. But, then I forgot about it for several days.  There was plenty of “hustle and bustle” because my daughter’s wedding was coming up soon.

Attending a stressful event:

I was not looking forward to seeing my ex-husband and his second wife at the wedding and the reception. I had resented them for over 7 years because of their part in ending our marriage. But, during the time of the wedding celebration, I was finally able to forgive them and move on. After that, I had more peace in my heart even though there was no conversation about forgiveness with them.

Forgiveness and the heart:

The next day, I saw the heart-shaped potato again. It helped me to realize how much lighter my heart felt after forgiving them. I felt healthier and more at peace. The heart-shaped symbol of love is more that – It is also a symbol of healing. You can read more about forgiving and forgetting below:

What does “forgiving” mean?

  • Forgiving means understanding that making mistakes is part of being human. Remember that when you hear people say things that hurt your feelings, often they weren’t meant the way they sounded.
  • Accept an apology (If you get one) – Believe people if they say they’re “sorry.”
  • Forgiving is a way to reopen and heal the channels of communication.
  • It helps calm the fears of rejection, failure, or guilt.
  • Forgiveness can be an act of compassion, humanity, and gentleness – It can let someone know that she/he is valued as a person with potential for goodness.
  • But you don’t actually have to tell someone that they are forgiven. You can forgive someone in your heart (to make yourself feel better), without even telling them.
  • Forgiving can be done for your sake rather than for another person. But talking about it can be helpful to mend relationships.

What does “forgetting” mean?

  • You don’t really “forget” what happened, but you can put the issues behind you, and not bring them up again and again.
  • You “clear the air” and let go of anger, hurt, and pain over what happened.
  • Forgetting encourages and helps the other person to rebuild, reconnect, and re-establish caring, healthy relationships.
  • Forgetting doesn’t mean that you return to an abusive or unhealthy relationship. You can continue to avoid people who are toxic to you, while you wish them well in their future without you.
  • Understand that some people do not know how or are not able to love others enough to be in a healthy relationship with you. If you think of it that way, you may be able to feel sorry for them because “it’s their loss.”

What can happen if you don’t forgive?

  • Without forgiveness, the pain and hurt will stay with you.
  • Guilt and sadness continue, along with more problems in relationships.

Which of the following do you do?

  • Seek revenge and payback
  • Become angry and bitter
  • Feel defensive, self-protective, or distant
  • Blame each other
  • Have negative thinking or unhealthy behaviors
  • Feel lost or afraid – Avoid sharing or showing your feelings
  • Have fear of making mistakes, or low self-esteem
  • Fear failure, rejection, or conflict
  • Have high stress in relationships

What do people think when they refuse to forgive?

  • “You don’t deserve any kindness, concern, or forgiveness for what you did.”
  • “It hurt so much that I’ll never be able to forgive you.”
  • “I’ll never let you forget what you did, no matter how sorry you are.”
  • “People who hurt other people deserve the worst that life has to offer.”
  • “I resent everyone who has hurt me – I will make sure I’m never hurt again.”

What can help us to forgive and forget?

  • Let go of past hurt and pain.
  • Letting go and letting [God or your other spiritual beliefs] leads you during hurtful times.
  • Let go of fears for the future and allow yourself to take a risk.
  • Letting go of anger, hostility and resentment can give you more peace.
  • Overlook slight relapses or steps backward.
  • Develop an openness to the belief that people can change (but only if they want to) and realize that we can’t make other people change. The only thing we can change is ourselves.
  • Be open and honest with others about how you have been hurt.
  • Seek professional help when necessary for unhealthy, distant or cold relationships.
  • Recognize your part in what happened because “It takes two to fight”.
  • Identify and replace irrational beliefs that make it harder to forgive.

Ask Yourself:  How do you forgive others?

List something that you have been unable to forgive someone for.

How much energy, is sapped from you when you think about the hurt you went through?

What do I gain from blaming others for my feelings?

How can you put the past behind you and learn to trust again?

 

Revised from Messina, J. & Messina, C. (2009). Handling forgiving and forgetting. Retrieved from http://www.jamesjmessina.com/improvingrelationships/forgivingforgetting.html

 

Blog # 1 by Mary Knutson RN, MSN for Health Vista, Inc. 10-26-15

Updated 5-27-20