International Mind Body Wellness Day (1/3/2023)

January 3rd is International Mind Body Wellness Day. This is a time to increase our understanding and practice of being healthier. A healthy mind can help with having a stronger immune system, increased vitality and energy, a healthy microbiome (different parts of the body’s connection with each other), reduced stress and cortisol levels, and overall balancing hormones. Obviously, when we feel better physically it helps us to feel better mentally. Nobody likes to be sick or not feel their best. This is where mind-body connection comes in. There have been numerous studies about the benefits of mind-body connection. For example, research has shown that exercise helps in the reduction of depression.

The following are some examples of practicing good mind-body connection:

• Mindfulness: Mindfulness is a technique that goes back hundreds of years ago. It is rooted in exercises that help our mind and our body to stay in the present moment. A great way to do this is to engage the body. Utilizing yoga or even meditation are great ways to try it out. Mindfulness involves refocusing our thoughts to the present moment by using our body to stay grounded in the present. A simple example can be to focus on breathing to calm ourselves down when we are stressed. It is helping our body and our mind to relax. There are plenty of examples of mindfulness so try one that works best for you.
• Good Sleep: Getting a good night’s sleep each night is very important to overall health. Sleep is our body’s way of recharging from the day both mentally and physically. The recommended amount of sleep for an adult is 7-8 hours each night. Talk to your healthcare providers about what is best for you.
• Create Daily Routines: Creating healthy routines can help to reframe negative thinking patterns that lead to many mental health symptoms including anxiety and depression. For example, healthy routines can include a sleep routine, diet, utilizing time to journal about your feelings, and making time to exercise. It can be gratifying to reach these goals each day and know that they are contributing to a healthier you. Routines also involve physical behaviors and mental processing so the mind-body connection is in full use.

• Scheduling events and family gatherings
• Disruption of routines and associated decreased rest and self-care
• Finances associated with gift-giving and extra holiday expenses
• Securing time off from work
• Gathering with different family members
• Managing addictions among parties and social gatherings
• Managing grief of loved ones who have passed away
• Maintaining healthy living habits such as exercise and diet

Now let’s discuss how we deal with all of these difficult topics. It is important to always prioritize self-care even during busy and demanding times in our lives. It can actually be argued that these are the most important time for self-care. This can be difficult to incorporate as it involves creating boundaries and proper scheduling of activities. For example, if we are feeling worn down by many holiday events and pressure to attend related activities, it can be beneficial to share this feeling with others and the need to balance things for improved well-being. The following are tips and suggestions for utilizing emotional identification, boundaries, and self-care:

• Take time to sit, in quiet, collect your thoughts, and be kind to yourself.
• Utilize exercise, a coffee break, time to watch a movie or anything else that might give you a needed break in the busyness.
• Practice saying no sometimes in a respectful and kind manner.
• Suggest celebrating a particular holiday on a day other than the exact day of the holiday to avoid doing too much in one day.
• Consider alternatives to gift-giving such as a white elephant gift exchange (choosing objects from your home or low-cost items to exchange with family in a fun and creative way), donate money to an agreed upon charity, choose themes for a gift exchange (food, movies, spa), or simply set a reasonable and budget friendly maximum for everyone to spend on gifts.
• Remember the reason for the season. Whether this is from a religious, value, or family related perspective it can be important to look at the big picture when we feel stressed.

Always remember that if you notice yourself or others feeling chronically and increasingly stressed, depressed, anxious, or any other symptoms of mental health please reach out to a mental health professional. These settings and professionals can help you to process particular challenges that are difficult to manage during the holiday season.

International Day of Persons with Disabilities (12/3/2022)

International Day of Persons with disabilities is a month to increase awareness of this group of individuals as well as to advocate for increased support and inclusion around the world. Disability refers to individual functioning, including physical impairment, sensory impairment, cognitive impairment, intellectual impairment, mental illness, and various types of chronic disease (United Nations). People within this category typically experience declined health, less education, and increased poverty (United Nations). As a result, it is imperative to support and advocate for increased rights and opportunities for these individuals. The following are relevant statistics regarding this population in recent times:

• Of the one billion population of persons with disabilities, 80% live in developing countries.
• An estimated 46% of older people aged 60 years and over are people with disabilities.
• One in every five women is likely to experience disability in her life, while one in every ten children is a child with a disability.
• Persons with disabilities in the world are among the hardest hit by COVID-19 (United Nations).

How can you support and advocate for peoples with disabilities:

• Learn more about disabilities to be informed
• Avoid stigmatizing labels by asking or hearing from others their preferences
• Become active in local and federal politics to advocate for improved opportunities for all
• Volunteer at local Disability Boards or non-profit organizations
• Practice kindness and patience to all

• Talk about bullying: Discuss what is inappropriate and unkind behavior. Also, review safety plans to address this behavior such as talking to a trusted adult as well as assertive communication with those who are bullying. Assertive communication can include setting boundaries and learning to say no. Another important aspect of this technique is to encourage others to be kind to each other.
• Encourage healthy communication: This can be exemplified through talking to each other more frequently and encouraging exploration of emotions as well as the highs and lows of the day. Normalize talking about hard things!
• Encourage empowering and self-esteem building qualities and activities: Help others to explore and do what they love and what makes them feel good about themselves. This can be scary for young children but with positive encouragement and support, children can develop into who they want to be!
• Model positive behavior: This is crucial in interactions with others. When in doubt follow the golden rule-treat others the way you would like to be treated!

(stopbullying.org, n.d.)

ADHD Awareness

What is ADHD? According to the DSM, ADHD is “persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development (DSM, 2017).” This disorder can include symptoms of inattention and hyperactivity later in life but requires symptoms to be present throughout childhood especially prior to age 12 (DSM, 2017). ADHD can be the effect of genetics as well as adverse environmental situations (ADHD Awareness Month Coalition, 2022) As of 2011, 9.5% of children in the U.S. were diagnosed with ADHD (ADHD awareness month coalition, 2022).

Symptoms of inattention can include (DSM, 2017):

• Failure to give close attention
• Difficulty remaining focused
• Inability to listen when spoken to directly
• Difficulty organizing tasks and activities
• Loses things necessary for tasks or activities
• Easily distracted
• Forgetful

Symptoms of hyperactivity can include (DSM, 2017):

• Fidgeting or tapping of hands or feet
• Restlessness especially difficulty remaining seated
• Inappropriate social behavior
• Unable to play or engage in leisure activities quietly
• Often “on the go”
• Talking excessively
• Interrupts or intrudes on others

The goals of ADHD awareness are to increase understanding of the diagnosis, encourage assessment and appropriate treatment, as well as share stories of encouragement and help. Due to ADHD, requiring a childhood history of presentation and behavior, assessment can be complicated and extensive. If you or someone you know is dealing with related issues, reach out to an experienced mental health professional who can assist in creating a plan for diagnosis and treatment.

Visit the following resources to learn more about ADHD and to increase awareness in the community:

• CHADD-Children and adults with ADHD
• ADDA-Attention Deficit Disorder Association
• Accommodations for students with ADHD
• ADHD questions and Answers – ADHD Awareness Month 2022

• Suicide is the second leading cause of death among people aged 10–34 and the 12th leading cause of death overall in the U.S.
• The overall suicide rate in the U.S. has increased by 35% since 1999.
• 46% of people who die by suicide had a diagnosed mental health condition.
• While nearly half of individuals who die by suicide have a diagnosed mental health condition, research shows that 90% may have experienced symptoms of a mental health condition.

An individual may be dealing with mental health symptoms for years or they may have just been triggered by something that sets these thoughts into course. Thinking about harming oneself can be a very vulnerable time that reflects a variety of different emotions. Although mental health treatment is an effective treatment for suicidal ideation, community and individual awareness is key to prevention. Once an individual is able to receive help, a mental health professional can help with safety planning, identification of mental health symptoms including emotions, and positive goal setting. The following are common warning signs to increase awareness as well as tips to be of assistance in a crisis.

Warning signs of suicidal ideation:

• Increased use of negative coping including drugs and alcohol
• Aggressive behavior
• Withdrawal from social and environmental areas
• Dramatic mood swings
• Impulsive or reckless behaviors
• Collecting or saving pills and weapons
• Giving away possessions
• Tying up loose ends
• Saying goodbye

Tips for help in a crisis:

• National Suicide and crisis lifeline- Dial or text 988
• Make the environment safe (remove means of hurting oneself)
• Go to a safe place
• Call a friend
• Write down or reflect on something that makes you feel better
• Use ACE (Ask, Care, Escort)
• Ask “are you thinking of hurting yourself”
• Care- show support and emotional validation
• Escort-provide resources or assistance contacting emergency personnel
• Never leave someone alone if they are experiencing suicidal ideation

The National Suicide Prevention Lifeline offers free, confidential 24/7 support:

1-800-273-TALK (8255)

If you or a loved one is in immediate danger, call 911

National Recovery Month

Addiction is a multifaceted disease which encompasses so many areas of life, and chances are you probably know someone who has faced addiction in some way. As of September 2021, there is now a national holiday that is now dedicated to celebrating those who have overcome these obstacles and improved their health and wellness to reach their full potential. Recovery Month is a national observance held every September to educate Americans that substance use treatment and mental health services can enable those with a mental and/or substance use disorder to live a healthy and rewarding life (NAADAC, 2022).

There are many factors involved in recovery and what is helpful in maintaining sobriety, but here are a few:

• Hope
• Self-directed
• Holistic
• Support network

Hope is important in sobriety because often it can feel as if recovery is not attainable when someone is in the throes of their addiction. It can feel as if there is no way out and resources may not be known to the individual. Hope is the catalyst for change, and if someone can believe that they have a way out, they are more likely to take those first steps to recovery.

Self-directed implies that the person’s goals for recovery are individualized. If I am a counselor and I’m setting goals for a client, they aren’t really the client’s goals anymore, are they? Is that client likely to want to address goals that were imposed on them? No! Recovery looks different for everyone. Recovery is individualized which teaches resilience and empowers someone to be in control over their own lives.

Holistic means looking at the whole person: mind, environment, family, housing, employment, education, community, social support, etc. All these factors should be a part of someone’s recovery to set them up for the best possible success. If someone is wanting to be involved in a treatment program but does not have access to reliable transportation, that is certainly going to be a barrier. The holistic approach would be to try and find ways that barriers can be removed, or supports can be added, to assist someone in pursuing their best self. If someone lacks social supports, connecting them to recovery groups could provide them with the added support of their experience being validated by others and knowing they are not alone.

A support network is someone, or a group of people, who are there to provide encouragement, respect, and hope as someone embarks on their journey through recovery. This can include family, friends, recovery groups, peer recovery supporters, counselors, case managers, MAT (mediation-assisted treatment) programs, public grants and programs, detox programs through hospitals, and more.

Recovery is often not linear and will likely take many detours on the path to recovery, but it is well worth it. A heartfelt congratulations to anyone in recovery, no matter how long your sobriety, and a big thank you to those who help make recovery possible.

• Notice Changes, and Adjust
  • Back-to-school is hard enough, add in the events of the last few years and there may be some changes in your child’s typical behavior. A bit of anxiety, disorganization, and frustration are normal, give patience and empathy as they navigate their new routine. However, be sure to notice when it becomes atypical behaviors such as changes in appetite, feeling sad/empty/hopeless/helpless, excessive worry, panic attacks, rapid mood swings or sudden onsets of new behaviors which could indicate they may need professional help.
• Team Effort
  • Your child’s school is there to help your child get the tools that they need to be successful, you are absolutely part of that team! Reach out to teachers and administrators to advocate on your child’s behalf and see if there is a way to collaborate to help your child succeed.
• Communicate
  • Be sure to “check-in” with the student in your life and facilitate discussions about their schooling. Creating this open door as a line of communication will hopefully encourage your child to talk openly about school with you. What a perfect way to model healthy communication skills and encourage your child to advocate for themselves with you!
• Take Care of YOU
  • That’s right, YOU! There’s a saying in the counseling world that “you can’t pour from an empty cup” which essentially means that you must take care of yourself before you can take care of others. Think of it like flying on an airplane: if oxygen masks were to drop during turbulence, the captain instructs us to put our oxygen masks on before helping others. Why? Because we’re of no use to others if we ourselves are deprived of oxygen too.

School Year (Change & Adjustment)

The 2022-2023 school year is upon us! Whether you’re in school yourself or have young children in school, this article is for you! Starting school is a big change and adjustment in a lot of ways. It is crucial to prepare mentally and physically for any upcoming change, adjustment, or new experience. Preparing for a change enables a more positive mindset and overall motivation to manage adversity. As the 1998 Disney movie Mulan states in a musical number: “Let’s get down to business to defeat the [school year].” Psychology Today (Becker-Phelps, 2016) references four key tips to make the most of an upcoming change in your life:

• Make note of your inner conflict—what are you feeling.
• Once you are aware of your ambivalence you can look more closely at it- why are you feeling negative? Avoid getting pulled into the negative feeling.
• Use greater self-awareness to reduce self-criticism and make strides towards your goal—be empathetic to yourself and consider how you would help a friend in a similar situation.
• Work to increase your motivation – exploring positive perspective and positive coping mechanisms.

Tips for the upcoming school year:

• Get organized
• Make a schedule and routine and practice it!
• Prepare each night tomorrow-pack your lunch!
• Be prepared-have a pen and notebook ready for notes!
• Talk to a friend, counselor, or teacher if you’re feeling confused or lost
• Drink plenty of water!

The following are wellness techniques to consider if you are preparing for an upcoming change of any kind!

Positive Coping Mechanisms

Positive coping is all about positive self-care. Activities that center around spiritual, physical, or mental wellness are a great start. Some examples include:

• Take a walk-through nature
• Spend time alone and without distraction
• Listen to uplifting music
• Prepare a list of positive affirmations and encouraging words

Positive Self-talk

Positive self-talk is key to managing negative emotions and experiences. Think about encouraging and motivating words as your own personal cheerleader. Thye are there to help you through adversity. Examples of positive self-talk include:

• I am enough and worthy.
• This is really hard but I’m going to keep trying.
• I like me.
• I’ve been through this before and I can do it again.

Communication Tips

Whether you are about to experience a change or are supporting someone through a change, it can be beneficial to understand basic communication strategies for success.

• Acknowledge or help someone to identify an emotion or feeling
• Validate and provide support to the emotion or feeling
• Utilize assertive communication to adequately express triggers, stressors, and emotions/feelings (ex, I am feeling anxious when I think about starting school.)
• Problem-solve methods for positive coping

Emotional Identification Tips

It can be helpful to utilize the following steps to manage negative and difficult emotions associated with change and adversity:

• Identify the emotion (ex. I am feeling anxious.)
• What is triggering this emotion (person, place, or thing)
• Focus on relaxation strategies to decrease your reaction to the emotion
• Brainstorm what you can control and what you can’t control about the situation that is causing you to feel this way
• Focus your mental and physical energy into what you can control
• Acknowledge the difficulty in what you can’t control
• Breath and practice a positive coping mechanism
• Repeat as needed

If you are feeling changed in any of these areas or with a particular stressor in your life, reach out to a counselor.

Mental health is important and your feelings matter!

What is a minority? The dictionary reports a minority is “the smaller number or part, especially a number that is less than half the whole number (Oxford Languages, Google).” In the United States, this can be divided into a number of different categories: socioeconomic status, health, race, culture, geographic location, or even a person’s preferences. It is also important to acknowledge the differences between minority and majority and associated stereotypes. A stereotype is “a widely held but fixed and oversimplified image or idea of a particular type of person or thing (Oxford Languages, Google).” The difference being that stereotypes are the “image or idea” held by a person and this can be ever changing. Stigma is also another term that is associated with misconstrued beliefs about labels or ideas. Due to stigma and stereotypes, those represented in minorities often experience challenges and mental health symptoms.

The following are the most common minorities in the US currently and each minorities percentage of the population (Barbour, 2020):

• Hispanic or Latino (18.5%)
• Foreign-born persons (13.5%)
• Black/African American (13.4%)
• Asian (5.9%)
• Veterans (17.6%)
• Persons with disabilities (8.6%)
• Woman in regards to workplace for example (10/3 for higher level positions) and color 4%
• LGBTQ+

Due to cultural stigmas and difficulty accessing mental health services, minority groups tend to suffer from many different mental health challenges (Health disparities). It is important to advocate for mental health services for all as well as culturally competent and sensitive providers. It is also important to note that the Covid-19 pandemic has made it more difficult for minorities to find and seek mental health services (Health Disparities). This is a result of changing availabilities of businesses and health risks associated with public involvement. Erasing stigma, stereotypes, and biases about minorities can be the first step to advocating for improved mental health for all.

International Self-Care Day (July 24th)

When discussing self-care, it has quickly become associated with a “Pinterest version” of what that means or looks like: luxurious vacations, bubble baths, and shopping sprees galore. While that’s all well and good, that’s not an accurate representation of what self-care is. In reality, self-care has been defined: “as providing adequate attention to one’s own physical and psychological wellness (Beauchamp & Childress, 2001)” which encompasses multiple areas of wellness. These areas can include, but are not limited to: physical self-care, emotional self-care, social self-care, spiritual self-care, and professional self-care.

What do those categories of self-care look like?

• Physical self-care: getting adequate sleep, exercise, healthy food, attending routine health check-ups, good personal hygiene, rest when sick, etc.
• Emotional self-care: stress management, positive social supports, asking for help, participate in hobbies, expressing feelings in a healthy way, taking time off of work/school/ other obligations, etc.
• Social self-care: spending time with people you like, doing enjoyable activities with other people, have stimulating conversations, etc.
• Spiritual self-care: meditation, prayer, spend time in nature, act in accordance with my morals and values, set aside time for thought and reflection, etc.
• Professional self-care: set boundaries to maintain balance between your professional life and your personal life, take breaks, learn new things related to my profession, etc.

After looking through these examples, what are some things you know you do well regarding self-care? What needs more attention? What is something you could try?

Lesbian, Gay, Bisexual, Transgender and Queer (LGBTQ) Pride Month is an annual celebration in the month of June to honor the 1969 Stonewall Uprising in Manhattan. The Stonewall Uprising is considered a turning point for the Gay Liberation Movement in the United States. The purpose of the commemorative month is to recognize the impact that lesbian, gay, bisexual, and transgender individuals have had on history locally, nationally, and internationally (NAMI, 2022). In the 1960s, the Stonewall Inn was a gay club in New York City that served as a refuge for many members of the LGBTQ community. On June 28, 1969, the New York City police raided the inn, which sparked a riot among bar patrons, neighborhood residents, and the police. The riot included hundreds of people and led to six days of protests and violent clashes between law enforcement outside the bar on Christopher Street, New York City. A year after this initial riot, thousands of people marched from the Stonewall Inn to Central Park in what was then called “Christopher Street Liberation Day” — marking what is now recognized as the nation’s first gay pride parade. Since 1970, LGBTQ+ people and allies have continued to gather in June to march with pride and demonstrate for equal rights. Today, these celebrations include pride parades, picnics, parties, workshops, symposia and concerts, and LGBT Pride Month events attract millions of participants around the world. During Pride Month it is also common for memorials to be held during this month for those members of the community who have been lost to hate crimes or HIV/AIDS (Library of Congress, 2022).

Due to the overlapping aspects and combinations related to an individual’s experience as a member of the LBBTQ+ community (otherwise known as intersectionality), it’s important to recognize how someone’s experience of sexual orientation and gender identity relates to their mental health.

LGBTQ+ adults are more than twice as likely (Substance Abuse and Mental Health Services Administration, 2016) as heterosexual adults to experience a mental health condition. Transgender individuals are nearly four times as likely (Wanta et al., 2019) as cisgender individuals (people whose gender identity corresponds with their birth sex) individuals to experience a mental health condition.

Some risk factors to consider when someone is a member of the LGBTQ+ community include:

• “Coming out” – or the process of sharing their sexual orientation or gender identity
• Rejection – being turned away or judged for one’s identity
• Trauma – Homophobia, biphobia, transphobia, bullying, and feeling identity-based shame. As well as discrimination, including labeling, stereotyping, denial of opportunities or access, and verbal, mental and physical abuse, and hate crimes
• Substance use – LGBTQ+ adults are two times as likely to develop a substance use disorder, and transgender individual are four times as likely to develop a substance use disorder
• Homelessness – LGBTQ+ youth and young adults have a 120% higher risk of suffering from homelessness due to rejection from family or discrimination due to gender identity or sexual orientation
• Suicide – The LGBTQ+ population is at a higher risk than the heterosexual, cisgender population for suicidal thoughts and suicide attempts
• Inadequate mental health care – overlapping and differing challenges being as well as lack of cultural competency impact LGBTQ+ individuals’ ability to receive the care they need from providers

PSTD Awareness Day (June 27)

What does PTSD (Post-Traumatic Stress Disorder) mean and how do you define it? PTSD is a diagnosable mental health disorder defined by the Diagnostic and Statistical Manual of Mental Health Disorders (DSM-5) as “exposure to actual or threatened death, serious injury, or sexual violence in one, or more, ways.” At the heart of PTSD is trauma, including events such as an accident, assault, military combat, or natural disaster which can have lasting impacts on a person’s mental health (American Psychiatric Association, 2013).

Typically, symptoms of PTSD begin within three months after experiencing, or being exposed to, a traumatic event. For a diagnosis of PTSD to be given, the symptoms must last more than one month and can sometimes co-occur with other mental health disorders such as depression, anxiety, or substance abuse. Sometimes after experiencing or witnessing a traumatic event, our “fight-or-flight” biological instincts, which can save us in the moment of crisis, can leave us with ongoing symptoms. Whether you think of these symptoms as a stress response variant or PTSD, consider them a consequence of our body’s inability to effectively return to “normal” in the months after its extraordinary response to a traumatic event. A diagnosis of PTSD requires a discussion with a trained professional (NAMI, 2022).

Symptoms of PTSD generally fall into these broad categories:

• Re-experiencing type symptoms, such as recurring, involuntary, and intrusive distressing memories, which can include flashbacks of the trauma, bad dreams, and intrusive thoughts.
• Avoidance, which can include staying away from certain places or objects that are reminders of the traumatic event. A person might actively avoid a place or person that might activate overwhelming symptoms.
• Cognitive and mood symptoms, which can include trouble recalling the event, negative thoughts about oneself. A person may also feel numb, guilty, worried, or depressed and have difficulty remembering the traumatic event. Cognitive symptoms can in some instances extend to include out-of-body experiences or feeling that the world is “not real” (derealization).
• Arousal symptoms, such as hypervigilance. Examples might include being intensely startled by stimuli that resembles the trauma, trouble sleeping or outbursts of anger (NAMI, 2022).

May is National Maternal Depression Month. Maternal Depression is most commonly known as Post Partem Depression (PPD). PPD is a specifier for Depressive Disorders (DSM, 2017). Hopelessness, low self-esteem, trouble sleeping, lack of motivation or interest, changes in movement, changes in appetite, and thoughts about being better off dead or hurting oneself are the main symptoms (DSM, 2017). PPD can be diagnosed perinatal (or during pregnancy) or post pardem (after pregnancy). It is important to differentiate between what is commonly known as “baby blues” and PPD. Baby blues is transient nonpathological state of emotional liability that requires no treatment (Kleiman, 2009). PPD is diagnosed when symptoms persist and interfere with daily functioning.

It is important to understand that women dealing with these symptoms are struggling with many different aspects in their life. Common issues are separating symptoms from the person and the desire for explanations (Kleiman, 2009). Women want answers and support. However, it can be hard to reach out for support given the challenge of new roles. Pregnancy, birth, and PP are significant events in a woman’s life that bring many changes not to mention the hormonal and physical changes that accompany (Johnson, 2019). In other cultures, around the world, it is commonly accepted and practiced for new mothers to receive help from their families and the community following the birth of their child and up to the next several months (Johnson, 2019.) This practice signifies the importance of support and self-care that new mothers require.

Here are some facts about Maternal Depression:

• Currently, about 15-20% of women deal with forms of PPD that are specific to symptoms of anxiety and depression (Perinatal Mood and Anxiety Disorders, 2022)
• 1 in 7 women experience depression or anxiety in during pregnancy or post-partum (Perinatal Mood and Anxiety Disorders, 2022)
• Perinal Depression is the most common complication following childbearing (Perinatal Mood and Anxiety Disorders, 2022)
• Common risk factors include: financial stress, marital stress, family history of depression, a major recent life event, pregnancy of multiples, and many others (Perinatal Mood and Anxiety Disorders, 2022)

Are you wondering how you can be an advocate for Maternal Depression?

• Familiarize yourself with the warning signs and know the difference between the “baby blues” and PPD
• Offer support and encouragement to new moms
• Join the movement through Post-Partum Support International
• If you are someone you know is in crisis reach out to the following helpline for assistance: 1-800-944-4773

National Children’s Mental Health Awareness Day

May 7th is Children’s Mental Health Awareness Day. This is an important day because it helps to advocate for children’s mental health as being essential to a child’s healthy development (Children’s Mental Health Awareness Day, 2022). The areas that are found to have the most impact is surrounding issues of suicide with children and in the school system (Children’s Mental Health Awareness Day, 2022). Awareness of bullying and its effect on children as well as the support provided to children in schools is essential.

Since the beginning of National Children’s Mental health awareness day in 2005, SAMHSA (  ) has advocated for efficiency of community based mental health and substance use services, provided context to how these programs support youth development, and how these youth can flourish in their communities (National Children’s Mental Health Awareness Day, 2022).

You can support this cause by:

• Supporting local government
• Supporting local community services
• Increase your awareness of mental health symptoms
• Erase the stigma of mental health assistance
• Volunteer for a local agency

Sexual harassment, abuse, and assault can have short- and long-term physical, emotional, and psychological effects on a person’s well-being and can impact their family, school, workplace, and an entire community, from the culture and connections between people to the economic toll (NSVRC, 2016). Our role in preventing sexual violence means we all must do our part to tackle deep-rooted abuses of power that contribute to inequities in health, safety, and well-being.

Sexual assault as defined by the United States Department of Justice “means any nonconsensual sexual act proscribed by Federal, tribal, or State law, including when the victim lacks capacity to consent.” In short, anyone who is not at the state’s minimum legal age requirement to provide consent, an adult who has not given verbal consent, someone who rescinds their consent, experiences attempted rape, unwanted fondling or unwanted sexual touching, is intoxicated on any level, a perpetrator forcing a victim to perform sexual acts such as oral sex or penetrating the perpetrator’s body, or penetration of the victim’s body all fall under examples of sexual harassment, abuse, and assault.

What can we do as a society to prevent these acts from occurring as well as educate ourselves about sexual assault and violence? We need to take a look at rape culture. Within rape culture, the survivor is oftentimes marginalized which results in victim-blaming, rape myths, and gender inequality. For example, states such as North Carolina still have laws that blame the victim and support rape myths. These laws include the inability of a person to withdraw their consent to engage in sexual intercourse once consent has been provided. In addition, a person who voluntarily consumes alcohol and then is sexually assaulted is not protected under North Carolina criminal law because they “voluntarily incapacitated themselves.”

Although toxic masculinity may be a newer term in our culture, the constructs associated with it have a long history which is interwoven into American culture and should be considered when discussing survivors of sexual violence. Toxic masculinity describes the rigid characteristics and attitudes that are often (falsely) associated with what it means to “be a man.” Some of these characteristics include strength, violence, sex, power, and a lack of emotion and vulnerability which are perceived negatively due to their feminine connotations. However, toxic masculinity perpetuates sexual violence toward women and men. Understanding the gender-based nature and power dynamics of sexual violence and social constructs such as toxic masculinity help us as a community to be educated on the factors which contribute to the perpetuation of sexual violence in our culture.

Bottom line, sexual assault, harassment, and abuse in not the victim’s fault. Sexual assault occurs because of perpetrators, not victims. They need our support, empathy, and resources to break this culture we have.

Here are some more startling statistics:

• Every 68 seconds, an America is sexually assaulted
• The majority of sexual assault victims are under the age of 30
• 1 out of every 10 attempted or completed rape victims is male, 1 out of 6 is female
• Only between 2-10% of sexual assault reports are false reports

Need help?

Call 800.656.HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area. It is confidential and can be routed to another Rape, Abuse & Incest National Network (RAINN) affiliated organization using only the first 6 digits of your phone number.

How can the hotline help me?

Calling the National Sexual Assault Hotline gives you access to a range of free services including:

• Confidential support from a trained staff member
• Support finding a local health facility that is trained to care for survivors of sexual assault and offers services like sexual assault forensic exams
• Someone to help you talk through what happened
• Local resources that can assist with your next steps toward healing and recovery
• Referrals for long term support in your area
• Information about the laws in your community
• Basic information about medical concern