Written by Kayla Myer
Edited and Enhanced by ChatGPT

February 25, 2025

Every year as winter approaches, I start to dread the days ahead. Even before summer or fall has ended, I find myself mourning their passing while still living in those seasons. I know the days will soon grow shorter and the nights longer, and I brace myself for the arrival of the infamous "winter blues." Whether it's the colder weather, the lack of sunlight, or the post-holiday slump, this time of year can be particularly challenging for my mental health. As a peer supporter, I’ve had the privilege of walking alongside others through difficult seasons, and I know firsthand how real and heavy these feelings can be. But the good news? We don’t have to face them alone.

The "winter blues" is a common term used to describe the seasonal dip in mood that many people experience. For some, it can manifest as mild sadness, fatigue, or irritability. For others, it may develop into something more severe, such as Seasonal Affective Disorder (SAD), a form of depression triggered by seasonal changes. While the severity varies, the struggle is real, and acknowledging it is the first step toward finding relief (generated using ChatGPT).

For myself, once I started to understand how the “winter blues” manifested in me, I was able to implement my wellness tools into moments that felt daunting. Over the years, I’ve learned that small, intentional actions can make a big difference. Here are some approaches that have helped both myself and those I support:

1. Embrace the Light

Sunlight plays a crucial role in regulating our mood. If you can, try to get outside during daylight hours, even if it’s just for a short walk. If natural sunlight is scarce, consider using a light therapy lamp, which can help mimic the benefits of natural light and improve mood.

2. Stay Active

Exercise is a powerful mood booster. It doesn’t have to be intense, even gentle movements like yoga, stretching, or a short dance session can help release endorphins and combat sluggishness.

3. Connect with Others

Isolation often worsens the winter blues. Reaching out to my support system helps me stay grounded. Even a simple text, phone call, or video chat can lift my spirits and remind me that I’m not alone.

4. Nourish Your Body and Mind

What we eat can impact how we feel. Incorporating nutrient-rich foods into my diet, including vitamins, and whole foods that fuel my body. Equally important, nourish your mind. I practice mindfulness, gratitude, or journaling to process my emotions.

5. Create Comforting Rituals

Small moments of joy can make a huge difference. Whether it’s lighting a scented candle, wrapping up in a warm blanket with a good book or watching a show, or listening to uplifting music, I try to find little ways to bring warmth and comfort into my daily routine.

6. Seek Support When Needed

I don’t take these helpful tips lightly because I know how hard it can be to implement them when my brain feels heavy. Sometimes, despite our best efforts, the weight of the winter blues can feel overwhelming. And that’s okay. If your feelings persist or become too difficult to manage, don’t hesitate to seek support. There is strength in asking for help.

One of the most important things I’ve learned as a peer supporter is the power of shared experiences. No matter how isolating the winter blues may feel, you are not alone in this struggle. There is a community of people who understand, care, and are willing to walk this journey with you. So, as we navigate these colder, darker months together, let’s lean on one another, embrace small victories, and remember that brighter days are ahead. Spring always follows winter, and in the meantime, we can find warmth in connection, self-care, and hope. If you’re feeling down this season, reach out. To a friend, a peer supporter, a mental health professional, or whoever is your support system. You deserve support, and you are worth the effort it takes to care for yourself.

Created with Chat GPT and edited by Andi Daniel, Technology Coordinator

August 13, 2024

Whether you are a Certified Behavioral Health Peer Support Specialist, Family Peer Supporter, Recovery Coach or other peer support professional, continuing education is vital. Participating in professional development opportunities and skills trainings ensure that services remain effective, relevant, and capable of providing the highest quality support.

Enhancing Professional Skills and Competence

Continuing education is vital for developing and refining the skills necessary for effective peer support. While lived experience is invaluable, it alone may not be sufficient to navigate the complexities of peer support work. Formal training in communication skills, crisis intervention, ethics, and boundaries, for example, is essential to ensure that peer supporters can handle a variety of situations with professionalism and care.

One of the critical areas of focus in continuing education for peer supporters is trauma-informed care. Many individuals seeking peer support have experienced trauma, and it is essential for peer supporters to understand how to approach and support individuals with a trauma-informed perspective. This includes recognizing the signs of trauma, understanding its impact on behavior and emotions, and applying strategies that do not re-traumatize the individual or the peer supporter.

Additionally, continuing education helps peer supporters develop advanced skills in areas such as motivational interviewing, group facilitation, and conflict resolution. These skills are essential for fostering a supportive environment and empowering individuals to take an active role in their recovery journey.

Maintaining Ethical Standards

Ethics play a crucial role in peer support, and continuing education is key to ensuring that peer supporters adhere to the highest ethical standards. Peer supporters often work in situations where the lines between professional and personal relationships can become blurred. Continuing education provides guidance on maintaining appropriate boundaries, ensuring confidentiality, and managing dual relationships.

For instance, peer supporters may encounter situations where they know the person they are supporting from a previous relationship or community. Continuing education offers strategies for managing such situations ethically and professionally, ensuring that the support provided is always in the best interest of the individual seeking help.

As the field of peer support grows, so too does the need for clear and consistent ethical guidelines. Continuing education helps peer supporters stay informed about these evolving guidelines, ensuring that they are equipped to navigate complex ethical dilemmas.

Promoting Personal Growth and Well-being

Continuing education is not only about professional development but also about personal growth. Peer support work can be emotionally demanding, and it is essential for peer supporters to prioritize their own well-being. Engaging in continuing education can be a form of self-care, providing peer supporters with new perspectives, coping strategies, and a sense of accomplishment.

Learning new skills and gaining knowledge can boost confidence and self-efficacy, which are important for sustaining motivation and resilience in peer support work. Additionally, continuing education can help peer supporters recognize and manage burnout, compassion fatigue, and secondary trauma, which are common challenges in this field.

By investing in their own growth and well-being, peer supporters are better equipped to provide high-quality support to others. They can model healthy behaviors and self-care practices, demonstrating to those they support that recovery and well-being are lifelong processes that require ongoing effort and learning.

Building Credibility and Professionalism

As the field of peer support becomes more recognized and valued within the broader behavioral health and recovery communities, there is an increasing emphasis on professionalism and credibility. Continuing education is a critical component of building and maintaining this credibility. By engaging in ongoing training and certification, peer supporters can demonstrate their commitment to their role and their dedication to providing the best possible support.

For CBHPSS in Montana, continuing education is required. This not only ensures that peer supporters remain competent but also helps to standardize the quality of peer support services across different settings. As peer support becomes more integrated into formal healthcare and social service systems, continuing education is essential for ensuring that peer supporters can work effectively within these systems. This might involve learning about the legal and regulatory aspects of healthcare, understanding how to document and report on their work, or gaining familiarity with the interdisciplinary teams they may be part of.

Adapting to Changing Client Needs

The needs of individuals seeking peer support are diverse and constantly changing. Factors such as societal shifts, economic conditions, and global events can all impact the types of challenges people face and the support they require. Continuing education allows peer supporters to adapt to these changes by providing them with the tools and knowledge needed to address emerging issues.

For example, the COVID-19 pandemic brought about significant changes in the behavioral health landscape, with increased rates of anxiety, depression, and substance use disorders. Peer supporters who engaged in continuing education were better prepared to address these challenges, whether through learning about virtual support methods or understanding the specific mental health impacts of the pandemic.

Continuing education can help peer supporters stay informed about new and emerging issues, such as the impact of social media on mental health, the rise in opioid use disorders, or the mental health needs of marginalized communities. By staying informed and adaptable, peer supporters can provide relevant and effective support, meeting individuals where they are and addressing the specific challenges they face.

Fostering a Culture of Lifelong Learning

Continuing education fosters a culture of lifelong learning within the peer support community. This culture is essential for both individual and collective growth. When peer supporters engage in ongoing learning, they contribute to a community that values knowledge, innovation, and continuous improvement.

A culture of lifelong learning also encourages peer supporters to share their knowledge and experiences with others, creating a supportive and collaborative environment. This might involve mentoring new peer supporters, participating in peer supervision groups, or contributing to the development of training programs. By actively engaging in continuing education, peer supporters can play a role in shaping the future of the field, ensuring that it remains vibrant, relevant, and responsive to the needs of those it serves.

A commitment to lifelong learning reflects the core principles of peer support itself—empowerment, recovery, and personal growth. Just as peer support encourages individuals to take an active role in their recovery, continuing education empowers peer supporters to take charge of their professional and personal development.

As the field of peer support continues to grow and evolve, the importance of continuing education will only increase. Peer supporters who commit to ongoing learning are not only investing in their own development but also in the well-being and recovery of those they support. In doing so, they uphold the values of peer support and contribute to a more compassionate, informed, and effective mental health and recovery community.

Are you looking for continuing educaiton opportunities? Check out our new learning platform!

by Beth Ayers, Family Peer Support Lead
March 19, 2024

Recovery or resiliency stories are powerful and important. They do a few things: 1. Connect us to the peers we are working with, 2. Give value to the unique perspective our lived experience brings to the table, 3. Show the importance and effectiveness of peer support. According to Montana’s Peer Network’s Peer Support Training, our recovery or resiliency story is “at the heart of the work we do in peer support. It is important that, as peer supporters, we understand our own process of recovery or resiliency. We need to be comfortable enough to speak about our own journey with others. Being able to describe our experience in a concise and hopeful manner is important. We want to tell our recovery [and resiliency] journey in a way that will inspire or provide a sense of hope to those still struggling.” A recovery or resiliency story “lets those you work with know you really do understand how difficult it can be. And how to overcome challenges. This is your greatest strength as a peer supporter.” Whether we are Behavioral Health Peer Supporters or Family Peer Supporters, it is important to share our story with a peer as it relates to them. They are the focus. Sharing our story is a useful tool to build connection and engage with your peer.

Here is my story.

I grew up in a home with hidden but active addiction where problems were only problems if you talked about them. Outside help was unwelcomed and unneeded. For as long as I can remember I was unhappy and was told I had no reason to be. When I felt sad or empty or hurting, I was constantly being told:

• It’s not that big of a deal
• It’s nothing to get so upset about
• You have a good life, what’s there to be sad about
• Stop overreacting, it’s not that bad
• You have so much to be grateful for

And so, I tried everything to feel better, to feel happy, to feel whole. I was always searching. As a kid, I tried perfectionism, people pleasing, straight A’s, popularity. In high school it was smoking, drinking, shoplifting, skipping school, partying, relationships, drugs, reckless behavior, cutting. When I had kids and a family I went with the more socially acceptable ones: control, blame, anger, comparison, back to perfectionism, being the best, doing it all, drinking wine, checking out. I reasoned that if I just did everything right, I would feel better. As I parent, I thought if I did everything right my kids would be okay. And through it all, I felt so alone, surrounded caring, loving people who just didn’t get it. I continuously reached out but didn’t have the vocabulary to describe what was going on in me or how I was feeling.

I remember sitting in my pastor’s office, at the age of 30. I was overwhelmed. I was irritable. I was tired. I wanted to leave my family. I was so angry. I just couldn’t do it anymore. I was done. I was meeting with her to figure out how to feel better. What I could do. What I was missing. Thankfully she recognized the symptoms and said it sounded like depression and referred me to my doctor. And now I had a word to describe it. I started medication. Now I didn’t have to try so hard to just live. Finally, I was starting on level ground. I went to support groups. Here were people who put words to my feelings, who spoke my language, who told my story, who shared my experiences. And now I wasn’t alone. I had people who had been there, had done that, and who had a different way to live and were willing to share it all with me.

As my children grew, they began struggling with their mental health. I was thrown into a world I knew nothing about. I didn’t know what decisions to make or even what questions to be asking. I felt helpless and alone. I felt judged as a parent. I always felt one step behind and would say to myself, “I wish I knew then what I know now.” I hated feeling like I was trying harder than anyone else and I hated the thought of my children struggling. I often felt that all was hopeless. Advocating for my children was a full-time job. There were multiple appointments weekly and constant dealings with the school. My child was unwell, my family was unwell, and I was unwell. I was focusing all my time and energy on their wellness and their treatment and their needs. So much so that I didn’t even realize how it was affecting me. Again, I went to support groups and found rooms full of parents that knew exactly what I was going through. Who I could cry with and laugh with. Who accepted me and supported me as I was. Who shared with me their stories and their tools. I found individual and family therapy helpful. I also began exercising, which gave me a routine and stability and a way to focus on something other than what was happening at home.

Now, as a peer supporter, I bring my unique lived experience to the table. I get to be for my peer what I wished I had had. I help the peer find vocabulary to explain what they are feeling and experiencing. I help them navigate unfamiliar systems with unfamiliar language. I offer emotional support from someone who understands, who has walked in their shoes. I give hope. Recovery is possible, for us and those we love. We can be resilient. I am living well, and they can too. I bring mutuality with no judgement. Instead of outside looking in, I am inside with them looking out. In my experience, the professionals help me, the peer gets me. As peer supporters, we get to help others find wellness, recovery, and wholeness.

by Jim Hajny, Executive Director

November 28, 2023

Over the years MPN has led several pilot projects where we provide peer support to a particular population or in a particular community. We collect data directly from the participants through small surveys after every peer support encounter. The survey is anonymous and is offered to the individuals who are receiving the services. We ask a limited number of questions to not be burdensome but not too few to be incomplete. Data collect drives the pilot project and assists us in creating the model for peer support in crisis teams, family settings, support groups, etc. We have been doing this for more than ten years. In every one of the pilot projects the data says the same thing. Emotional support is the number one benefit. Yes, other boxes get checked but emotional support is consistently the most common. In our recent Family Peer Support Project 77% of the peer support encounters were for emotional support while second was social support at 23%.

Resources are great and they definitely benefit those we support, but emotional support is the greatest need. The behavioral health system is not set up to support individuals or families. It is designed in 15 minutes increments with lots of check boxes and dollar signs. I not sure how this came to be. The emotional support of clients is not at the top of the list of priorities. This is where peer supporters come in. Being present with someone, listening to their story, validating their feelings is emotional support. And it is enough.

A common question I am asked by new behavioral health provider is, “What do the peer supporters do?” I have answered this question many times over. I explain the scope of practice including the highlights such as 1 to 1’s, goal setting, wellness, and recovery planning, but I like to emphasize, the act of “being there” for someone in need. Being present is invaluable. Engaging and connect before ever getting to supporting. I go onto explain this is what sets peer support apart form other professions. We understand because we have been there. We have been through it. I sometimes get puzzled looks from providers. Because this isn’t task oriented. They don’t have that “lived experience” and peer support isn’t a check box in the EMR. This is about human connection. Desensitizing happens in all types of medical care or crisis work the world over. There is a great article on this topic Natasha Abadilla, Standford School of Medicine entitled, The problematic process of desensitization in medical training, (2018). She states, “We gain a greater understanding of disease processes as we progress in our training, though, and the additional knowledge of why our patients feel pain and how they may experience even more pain sets the level of grief so much higher then before. So, we begin the process of desensitization, as a form of self-protection.”

As peer supporters how do we guard against desensitization? I believe we have a natural immunity to it because of our recovery journey. We understand the “pain” because of what we went through, what we overcame to be a peer supporter. We do this work not simply because we want to help people like other professions. There is a difference in those two positions. The engagement and connection with a peer is the fuel that drives the passion to do this work. We don’t need a degree or medical school to be an effective peer supporter. We do need lived experience and through that lived experience we find emotions. The ups and the downs. Having another person who has also felt those intense emotions sitting in front of you or on the phone listening, validating and sharing their experience without trying to fix, is emotional support and it is enough.

by Kayla Myers, Family Peer Supporter

July 11, 2023

Throughout my life service work and volunteering were something I regularly did without a thought. I did it because I wanted to and cared deeply for human beings in general, even just having met them. I can remember volunteering was something I started doing as a young girl. My mom and I would drive from our small town to the bigger city with Wal-Mart or Payless, to buy shoes for children in our community through a non-profit that ran off donations. Or volunteering to help with children in classrooms, buying food for the homeless population, or giving clothes away that I no longer needed to someone who did. I became a Big Brother Big Sister when I was going to college. I was paired with a little boy who was a 1st grader who had experienced a lot of traumas at a young age. I remember at my age then, going to do something out of the “fun” college realm, felt like a chore. Not hanging out with him though. I always made sure I showed up to our Friday hangout at school, because I knew that I was one of the few adults in his life who did. And every time he saw me, he took a deep breath, a smile would emerge on his face, and he never stopped talking to update me on the week. I knew how much it meant to him. From then on, I truly understood the impact of how doing something for those who need someone to care about them so they don’t lose faith that people still can. This makes the difference, even when it doesn’t feel like you are making a difference at the time.

Now in my 30’s, after everything that has happened in my life, and the work I have done to overcome it all, I understand this concept more than ever. I say this thing a lot when I explain myself to people and some may take it as a weakness and maybe some respect my realness. I guess it’s truly the only way I know how to best explain my purpose on this earth. I say, “I am not great at a lot of things. I’m mediocre to say the least. Most people are great at something. For example, some are artistic, others are sport prodigies, etc.  I am good at people.” I can get people to open to me because I make them feel safe in my presence. No matter who they are, their age, or what walk of life they come from. It is something I can always remember being natural for me to do, or people gave me feedback on. Communicating and connecting with humans as they are, that’s my gift and I am great at it! What I have learned and believe now, the pain and heartache I have endured during my life, it wasn’t for nothing. And while I never wanted my story to define me or be my identity, it is. I had a choice awhile back, let the hurt hold me prisoner, or use the hurt to break out of the cage I let myself stay in far too long. And now I choose to help nurture others while they find the courage to do the same for themselves.

All in all, what I am trying to say, is give back to others. I know it can be hard to give more of yourself when a lot has been taken, but I can promise from experience, it is just a mindset adjustment. Service work and volunteering your time is healing and when you give to others without the expectation that they won’t need to do anything for you in return. This way, without the expectations held to the idea of serving others, it’s simply something I am going to do because I want too. I feel better after every time I do, it is a gift I am giving by choice without an expectation attached to it, and it is healing the parts of me I needed. Be the person to others, as you wished you had when you needed someone the most. That is what life is truly about in my opinion. Not objects, things, or accomplishments, but how do I feel at the end of every day? If that answer is anywhere close to fulfilled, you are doing it right.

by Jim Hajny, Executive Director

May 30, 2023

Keeping your CBHPSS supported in their recovery is vital for retaining your employee long term. By the very definition, "Behavioral health peer support" means the use of a peer support specialist's personal experience with a behavioral health disorder to provide support, mentoring, guidance, and advocacy and to offer hope to individuals with behavioral health disorders.” Your employee is a person who is in recovery. This means they are actively working on themselves, which may include peer support groups, medication, counseling, meditation, a regiment of diet and exercise, journaling and the list goes on and on. As their employer you may be thinking, “Where do I fit in?”

Partners holding big jigsaw puzzle pieces flat vector illustration. Successful partnership, communication and collaboration metaphor. Teamwork and business cooperation concept.

The employer’s responsibility is to provide clinical supervision and support. We have a blog post specifically for clinical supervision so I won’t cover it here. So how do we support our CBHPSS? We start with having open dialogue about what the CBHPSS may need during the interview process. Do they attend a Tuesday noon support group? Do they see their counselor across town at 3pm on Thursdays? Ask. How will this affect the workflow in the office. Is there a reasonable accommodation that the CBHPSS needs in the workplace?  Open the dialogue about their recovery and keep it open throughout their employment. Once working make sure they are utilizing their lived experience with a behavioral health diagnosis to support others. Often CBHPSS get slipped into other roles such as case managers. This moves them farther away from sharing their experience in recovery and being much more clinical. No, CBHPSS are not clinical in nature. Yes, they may work in a clinical setting. But the nature of the work for CBHPSS is recovery support not clinical. Next make sure they are keeping up on their CEU’s a minimum of 20 per year are required by state rule. We see many CBHPSS in December trying to acquire all 20. Continuing education should be all year long and promoted in the workplace.

What types of supporters does your organization offer its employees? Not CBHPSS, all of your employees? Mental and emotional wellness is important for everyone. If you don’t have support in place for all the staff you are missing an opportunity to build better relations, have more effective and happier staff. Here are some suggestions.

• Quarterly outings
• Monthly drawings for fun giveaways
• Employee of the month awards (or annual)
• Free snacks in the breakroom once a week
• Trauma informed care training
• Increasing Employee Assistance Program (3 is not enough)
• Casual Fridays

You can come up with a plethora of ideas to motivate staff and make the workplace more supportive by doing a simple search online. Or ask other organizations what they do. This should be for everyone not just CBHPSS.

by Mandy Nunes, Assistant Director

March 14, 2023

Early on in my recovery, I was very focused on myself, and that was necessary. I spent countless hours in treatment, in therapy, and in 12 step meetings. I was focused on becoming a better version of myself, on changing my thought patterns and behaviors. I worked on creating the person that I am today. I found I have a deep passion for helping people. That passion started by supporting others directly on their recovery journey and that passion has evolved as my own recovery has evolved. Today I help others on their recovery journey in a different way. I focus on supporting and developing those that provide direct support to others. I help create and facilitate trainings across our state, educating and preparing peer supporters to navigate the deep waters where recovery intersects with so many different systems of care, such as SUD treatment, mental health treatment, the department of corrections, psychiatric hospitals, etc. I get to advocate for systems change, to use my voice to stand up for what’s right, to fight for the removal of barriers to services, to educate on the importance of more funding, and to share my story in hopes that it will open new doors and provide the opportunity for more people to find the hope of recovery.

All of the wonderful things I listed above give me great pride, and though they are signs of my personal successes, they do not mean that I am cured or live without struggle or challenges. I struggle with depression and a panic disorder and my mental health ebbs and flows. I have to listen to my body and pay attention to my wellness. I re-engage in therapy when needed. I take medication. When I get off track with my routine, I have to re-center myself. My life may not be perfect, but it is so far beyond what I thought recovery would be. I’m so grateful to be the woman I am today and to live the beautiful life that recovery has given me!

by Bill Deavel, Peer Support Coordinator

January 24, 2023

There are many different forms of advocacy, let me take you on my journey with advocacy. My recovery began in 2007 however I was being advocated for as early as 2003. My parents were trying to advocate for me to get the help that I needed. My first memory of being advocated for is when I went through the process of getting Social Security Benefits, I had a peer supporter a case manager and a lawyer all working on my behalf so I could get the benefits that I needed to get my life on track. From that point on my peer support specialist advocated for me and my growth in my recovery. She helped me get my first volunteer job and trained me for that position. She also advocated for me to receive Vocational Rehab benefits, things that I was unaware of that help me in the process of recovery. I am grateful for my peer support specialist that modeled advocacy for me.

The next form of advocacy that I was able to be apart of is for the peers that I serve as a peer support specialist, much in the same way my peer support specialist advocated for me. I have also been able to be part of treatment team meeting at the Mental Health Agency where I have been able to advocate for what the peer would like to do for their treatment rather than what the team wants to do for their treatment. That process isn’t always easy to navigate there is a lot of push back from the treatment team as they feel they know what’s best for the peer.

This next form of advocacy that I have been apart of since 2017 I had been unaware of until this point. Advocating for legislative action that created our workforce as well as these changes directly affecting the peers that we get to serve. I remember on a cold January day going up to the state capitol with a group of my peers where we peacefully march around the capitol in our support of peer support becoming a recognized profession. 2019 we advocated for peer support services to be Medicaid billable and in 2021 we were able to secure a set on the Behavior Board of Health. This year 2023 we are advocating for our workforce to strengthen the integrity of our workforce while at the same time giving the workforce the added training, they need to serve their peers and keeping themselves centered in their own recovery. I am not sure where I would be personally if advocacy wasn’t apart of my recovery journey. I do know that where ever you are in your recovery journey you to can be and advocate for yourself or other for recovery.